How to tone up?

[Anonymous]

I'm 5'10" and 154 pounds. I'm not fat- skinny/average to most who see me (size 2-4 in torso and size 4-6 in shorts, pants ect). I'm muscular but there's a stupid thing called fat that likes to destroy my effort. I've TRIED to tone up before but nothing seems to work for me! I'm about to go on a food intake change because I hate the word diet. Meaning no sweets or bad foods. I've done my fair share of research and no basics of water intake and times to eat food and when to stop.

Does anyone have any ideas to help tone up? I REALLY want to do this and I need some confidence/ motivation. I need tips!!!

Do you know any workout plans that would help? Any food plans?

[vidaloca]

I was 5'10 140 this past fall, having gained 20 pounds from depression and binge eating the previous year. I hate the word diet too. I tried to get back in shape, but of course, I sat around more discouraged and eating Nutella. Until I found out I had a food allergy to dairy and eggs through bloodwork. I eliminated those from my diet and started eating clean, fresh things (I'd still get my pint of Ben and Jerry's once a month :) ). 3 full meals a day and high intensity interval training (combo of weights, manual exercises like line drills, and sprints on and off). I just like going to the gym at my university. I exercise 6 days a week, take 1 day off, running/walking + push-ups and strength. About 1-2 hours a day. I'm down to 125 pounds now. You'll notice fat disappear from the most stubborn areas when you cut back on sugar. If you cut back enough, you'll cut your system's cravings for it entirely. I like to think of how I eat and work out now as a "lifestyle" instead of a diet/regimen. I feel so much better.
Basically:

- Cut out sugar
-Eat more fruits and vegetables (I recommend Deborah Madison's "Vegetarian Cooking for Everyone" cookbook. It's actually delicious)
-Lean meats.
-Juice blends (buy frozen fruits), add hemp seeds or your protein of choice. I stick to hemp seeds or soy since I can't eat whey

A good quick fix for the stomach though is planks. Planks planks planks.

[Asker]

Wow thanks!! You literally describes everything that has been happening to me (besides the allergy). I will try it out! What do you do at the gym? Meaning should I get a trainer or go for it myself? I have no idea how to start out at a gym besides running on an eliotical and a few machine weights

[vidaloca]

I've lost the most weight just running and doing 5-10 pound weights at home. Definitely look into a gym if you want, though. The people working there showed me how to do free weights properly. I really gained strength. Sometimes they have pull-up machines, which are really great. Or those ab benches where you can haul your upper body up and down while keeping your feet fixed. Tons of cool stuff

[Asker]

Awesome!

[Xfitchick]

154 lbs for your height is not bad (BMI 22), certainly not if you are muscular (I am 5'5" and 134 lbs). To burn fat, you need low intensity cardio for long periods. Since you eat already healthy, maybe divide your peoteins (if you don't do already) over 5 small portions a day to have a more efficient absorption.

[Karōshi]

Don't eat anything past 5 in the evening.

[vidaloca]

This made the fat fall off too