I have been lifting weights, but want to tone more?

[Anonymous]

I have been lifting weights for a good 3 years now and have gotten a lot stronger and bigger (gained about 20ish pounds). While I am still in good shape and you can see my muscles, I am wondering how I could tone up more. I know I have abs, I can flex them and they will be somewhat visible. I know just eating healthy and cardio will help, but are there any other suggestions that would help me lose a bit of fat while keeping muscle?

[Tokana]

You've been lifting for 3 years and you're asking how to tone up?

www.geekdebate.net/.../Picard-facepalm.jpg

There's no such thing as toning up, and no high reps with low weights will not get you the results you're looking for.

In order to 'tone up', you would have to lose fat and gain muscle. Although doing both is controversial I would have to say that you'll need to be taking in a high protein diet (1 gram of protein per pound of body weight a day) and also be in caloric deficit, which is dependent on your age, weight and metabolism. In terms of weight training, try to stay within the 8 - 12 rep range for 3 -5 sets. by the way everyone has abs, its just a matter of burning off the fat covering it, that's where the caloric deficit comes into play.

[BertMacklinFBI]

do HIIT exercises. that will tone the shit out of you and get you so ripped.

[mshaker]

toning requires lighter weights at a faster repetition. Have fun!