I want Definition and to be tone and good shape not supe bulky

[lokobreed]

I want to be strong but lean and where the definition shows.

I dotn want to be super bulky though, but want a six pack and all...

What workout can anyone here recommend for me to use?

[Quantum_Man]

Automated-Lifting-Gives-You-Definition-Myth-Response: The only way you'll get a lean body with a 6-pack for abs(if you're genetically predisposed for a 6-pack) is with proper diet and cardio. No amount of crunches and leg raises will give you a nice flat stomach. Your diet/nutrition is the MOST important part of the whole equation.

That being said, go here for some good routines, if you're new to lifting, I'd suggest the "Absolute Beginners" routine.

http://forum.bodybuilding.com/showth...hreadid=143006

[Zensuji]

i like the new Automated Response Quantum_Man.

[Quantum_Man]

Originally posted by tetsuo
i like the new Automated Response Quantum_Man.

I like it too.

[MiloMan]

http://forum.bodybuilding.com/showth...hreadid=101841

[hepennypacker52]

Can someone please confirm that doing high reps will give you muscular endurance, but won't get you toned and defined. I told my friend (football player powerlifter) that he should cut up because he's big already. He said "no because then I gotta do high reps with less weight to tone". I told him that high reps was for muscular endurance, and that cutting and toning had to do with your diet. He says, "trust me dude I know what I'm talking about, I know for a fact that to cut up you need to use high reps". Someone please say something so I can prove to him the truth.

[MiloMan]

Originally posted by hepennypacker52
Can someone please confirm that doing high reps will give you muscular endurance, but won't get you toned and defined. I told my friend (football player powerlifter) that he should cut up because he's big already. He said "no because then I gotta do high reps with less weight to tone". I told him that high reps was for muscular endurance, and that cutting and toning had to do with your diet. He says, "trust me dude I know what I'm talking about, I know for a fact that to cut up you need to use high reps". Someone please say something so I can prove to him the truth.

http://forum.bodybuilding.com/showth...hreadid=101841

[lokobreed]

Milo Man that link is dead

Is that tru the only way to get toned is by a good diet?

[MiloMan]

Cut / tone / definition = low bodyfat.

If you can't see your abs (but want to), then you're packing too much fat. Remember that spot-reduction by "targeted" exercises is a myth; the fat comes off in the reverse of the order that it went on (if your gut or butt got fat first, then your gut or butt will get "un-fat" last.

[Quantum_Man]

Originally posted by MiloMan
Cut / tone / definition = low bodyfat.

If you can't see your abs (but want to), then you're packing too much fat. Remember that spot-reduction by "targeted" exercises is a myth; the fat comes off in the reverse of the order that it went on (if your gut or butt got fat first, then your gut or butt will get "un-fat" last.

I asked you this question in another thread MiloMan, but I guess you didn't see it. I see you saying that if your whatever got fat first, it will get un-fat last, in lots of threads. I believe you and everything, but I just wanted to know why that is so.

[dookie1481]

Originally posted by Quantum_Man
I asked you this question in another thread MiloMan, but I guess you didn't see it. I see you saying that if your whatever got fat first, it will get un-fat last, in lots of threads. I believe you and everything, but I just wanted to know why that is so.

Because that's where you're predisposed to storing fat.

[pecsfromnam]

I didnt get a 6 pack until I bulked up so parodoxially you need to get "bulky" and a little fat to get a good stomach. It all comes down to diet and hard training. High reps will get you ripped because a muscle building excercise becomes a cardio type excercise that elevates your heart rate and gives you a good workout.

[dookie1481]

Originally posted by pecsfromnam
High reps will get you ripped because a muscle building excercise becomes a cardio type excercise that elevates your heart rate and gives you a good workout.

Who the hell told you that? Why do cardio in the weight room? It sure as hell won't elevate your heart rate as much as sprinting will.

[Marauder1905]

I'd consider doing 3-4 times of moderate cardio and 2x HIIT per week if I were you

Of course you will need to lift 3 times a week or so as well...

And the most important thing, have your diet in check.

[-Ironside-]

Run to get the tone, do some crunches and sit ups to build the muscle, throw in some rockeys to catch the sides.
Here:

Start with a good stretch,
Ab stretch 10-15 seconds 2x
Chest stretch 10-15 seconds 1x
Upper back stretch 10-15 seconds 1x
Hamstring stretch standing 10 seconds 2x
groin stretch sitting 15-20 seconds 2x
calve stretch 10-15 seconds 2x

Than move onto rotations,
Rotate your neck 3 times each direction
Rotate you arms in circles 5 times each way
rotate your hips 3-4 times each direction

Run in place for a minute than do about 60 jumping jacks, shake it out and take off for a run, run at least 4 miles without stopping, don't need to sprint, just a good jog, throw some stuff in there if you like, sprint/jog/sprint, run stairs, do whatever to keep it interesting, shouldn't take you no longer than 60 min from the time you start stretching till you get back from running, you should also be covered in sweat when you get back, if you're not you're cheating yourself

Do dips, pull ups and of course weights, the rest of these guys can help you with simple mass.

[lokobreed]

Originally posted by Marauder1905
I'd consider doing 3-4 times of moderate cardio and 2x HIIT per week if I were you

Of course you will need to lift 3 times a week or so as well...

And the most important thing, have your diet in check.

_____
---- What are HIIT's ??

[Quantum_Man]

High Intensity Interval Training --> HIIT

[lokobreed]

High Intense Interval Tranining

Is that like runinng intesnely at a high speed with the interval setting up high so thetreadmill is kind of at an angle?

And how long should it be done: like 10 minutes?

[jino]

Originally posted by Quantum_Man
Automated-Lifting-Gives-You-Definition-Myth-Response:

lol...

[Quantum_Man]

Originally posted by jino
lol...

Glad you like it jino.

lokobreed, do a search for HIIT here on the boards, there's tons of threads about it, explaining it.