Best advice to tone up?

[Anonymous]

best advice to someone who wants to tone up within 3-4 months

Im already quite fit, but i just want to reduce my fat precentage a bit

So im already cutting out: sugar, alcohol
And im going to start: eating at least 500g of vegetables a day, eat regulary (about 4 times a day) and im going to start do cardio at least 3 times a week (either interval, jogging or distance syckling) in addition to keep lifting (squats, bench press, dead lift, abs exercises)

[ScruffyNerfHerder]

It sounds like your exercise routine is just fine

This is largely going to come down to nutrition. Find out your active BMR, and eat enough calories to match it. Don't go above or below (don't be a spaz getting to the calorie, lol, but don't go 100 over, for example)

Also, your exercise parameters will kind of matter a bit. Are you set/rep ranges configured for endurance, strength gain, mass building, etc? You probably want more endurance parameters for your goal.

[WeaponZero]

Being "toned" is the result of having a higher than average amount of muscle and a lower than average amount of body fat. It's impossible to work on these two things at once because they require completely different nutritional guidelines (you can't build muscle in a calorie deficit and you can't lose fat in a calorie surplus). In order to answer this question people would need to know which of these areas you struggle with more.

[Asker]

The fat part

[WeaponZero]

Circuit training workouts while in a very slight deficit (TDEE-250). Monitor your weight while doing this and if you get near the low end of the healthy range on the BMI chart and still don't have the desired level of tone take a break from focusing on fat loss and instead worry about muscle building.

[Anonymous]

Start doing lots of strength training. Not the pussy stuff most girls do but the high intensity stuff that involves going to that section of the gym only guys usually hang out in. Mix in about 20-30 minutes a day of cardio after your strength workouts. Eat enough to maintain your current weight at that activity level.

[muspelhem_5]

This is a bit extreme, but it has really impacted me mentally. My mind feels very stable (no small achievement in my case) and my body feels strong and springloaded:

fourhourworkweek.com/.../

[muspelhem_5]

The downside is it is really boring and you have to eat a lot of yucky meat.

[FierceBrosnan]

Cutting the sugar and alcohol will help immensely. Hell you're doing it right just stick with it no real advice needed lol.

[Anonymous]

eat right, workout, eat right, get some clothes to show off your body, eat right... oh and you can also eat right ;)

[Klaatu51]

condume more protein obviously... like chicken :-)

[Asker]

well in my eyes increasing protein intake was a given, but thanks anyway :)

[electrollama]

Sounds like a solid plan.

[emerald77]

I think what you're doing is perfect!

[Asker]

oh, okay! good to know :)