i’m in the same boat, but i’ve got more time (and another 40lbs…) to go before hitting the weights for “tone up” again…. a few pointers that i’ve picked up along the way:
- Don’t stop doing cardio. Rather, scale back slightly.
- Don’t try to lift and work all of your muscles at once. It’s more effective to do “splits” (i.e. work on certain muscle groups) once or twice a week rather than doing work on them each day. It doesn’t give your body a chance to recover properly, and in doing so you won’t be getting the maximum benefit from your efforts. And let’s face it, if you’re working hard, you want the results to show! 🙂
- It really depends on your goals, but you can prob do this easily with 4-5 gym days/week. I’ve got my routine shown below, but keep in mind that this was designed to lose weight + build muscle, so it’s a bit more aggressive than what you’ll need to do if you just want to tone up. Also, it’s been tailored according to the equipment availible at my gym.
- What others have said about diet holds true. Try to eat as clean as possible: whole grains, fruits, veggies, water (lots of it!). Do your best to avoid refined sugars/sodas/booze. They cause your body to hold on to water/bloat you. Yuck.
- A few websites that I have found to be helpful are:
Ok, so here’s my workout routine. It has me dropping 1-3 lbs of fat/week (depending on how clean I eat) all while building muscle.
Day 1: Long Duration Cardio – 45-60 min run on the elliptical- 80 crunches (25 regular, 25 elevated legs, 15 left side, 15 right side)- 30 pushups- 3 planks
Day 2: Biceps + Shoulders-3 x 10 dumbbell curls -3 x 10 dumbbell hammer curls -3 x 10 shrugs-3 x 10 lat raises-3 x 10 front raises-3 x 10 pull ups (assisted, if needed)-3 x 10 lat pulldowns -3 x 10 seated cable rows-3 x 20 weight resistant crunches (on a machine)-15 min on the elliptical to cool down
Day 3: High Intensity Cardio-20 minute HIIT session -80 crunches-30 pushups(This is my shortest work out, but it’s the toughest)
Day 4: Legs-3×15 squats-3 planks (til failure)-50 crunches (only regular + elevated)-3 x 10 leg raises-3 x 10 leg press-3 x 10 hamstring curl-3 x 10 standing calf raises-15 min on elliptical
Day 5: Long Duration Cardio (Same as Day 1)
Day 6: Chest + Triceps-2 x 5 wide grip dips (assisted)-2 x 5 narrow grip dips (assisted)-3 x 10 dumbbell bench press-3 x 10 dumbbell incline bench press-3 x 10 overhead tricep extension-3 x 10 close grip bench press-3 x 10 rope pull downs-3 x 10 push downs -3 x 20 weight resistant crunches (on a machine)-15 min on elliptical
For any activities where a weight level is needed, start at one that is easy for you and stel up in weight as you progress in sets. For instance, if you have to do 3 x 10 dumbbell curls, start with a 5lb weight for the first 10, if that’s comfortable, step up to 7.5 for the next 10, and then 10 for the last 10. (Just a heads up, the shorthand given above for arm exercises is 3 x 10 — per arm,so it’s really 20 motions per set…)
Since it sounds like you just need to tone up instead of dropping weight, I’d prob skip on the HIIT day and do a split like this:
Day 2, Day 1, Day 4, REST, Day 6, Day 5, REST
Try to not rest more than 1 day at a time (I’m not so good about that admitedly; it doesn’t hurt things, but it certainly doesn’t help…) and make sure that you’re focusing on good form/completing your sets. You will be sore if you do the above, but with enough protein intake, good form, and rest, it’s totally manageable. (I’m a wuss, believe me…if I can do it, anybody can!)
Good luck and let me know if you have any other questions. 🙂