Get toned abs and lean muscles?

[britbrat000]

I am overweight not fat and I am 5'10 and weigh 180 and my goal is 130 and I am trying to get toned abs?

What do I have to do to get toned abs and lean muscles.

like what are the types of foods, exercises, and stuff but mainly the foods and exercising and how many a day and what times of the day :) thank you..

[Anonymous]

i agree with awkward_truths. you need to lose weight before toning. do a lot of cardio to burn fat and make sure you are switching up your cardio. You also want to still be weight lifting because you will se results a lot faster because you're continuing to burn fat. Also, your food intake. Watch your calori intake but also your types of fat intake as well. Saturated fat is the worst. Eat a lot of green veggies, veggies in general, as well as fruit and lean meats. Try and stay away from red meats because they carry the most fat. As for when to workout that's really all up to you and when you can squeeze in your workout. For me I have two pilates classes that I take Mondays and Wednesdays but I also workout in the evening to get my cardio in. I typically work out in the evening or sometimes at night because that's when I have time. But, the best time of day is in the morning because you will burn calories, even more than usual, throughout the day.

For your cardio, as I said before switch it up.

example:

Monday and Thursday, swim for about an hour switching up the strokes you do and how many laps as well as how fast your going.

Tuesday and Friday maybe run intervals to your comfort.

Wednesday maybe to the eliptical and the stairs for 30 and 15 or 10 and 35 etc.

Thats not the only type of cardio you can do though, there is a whole lot more. you can do jumping squats, jumping rope, kick boxing, step aerobics, rowing, spnning classes! and tons more! remember though to get results you have to have different exercise routines! you always want to change it up otherwise you can risk plateau. SWITCHING UP YOUR WORKOUTS IS KEY! as well as maintaining a healthy diet.

If you have anymore questions just ask! :)

[superme000001]

This is a good comment, but I want to clarify that you do not want to eliminate fat from your diet. Watching fats means still consuming them.

Look for mono-saccharides fats (such as extra virgin olive oil)

These can easily substitute margarine or butter as a method to make something non-sticky... just saying.

[Opinion Owner]

oh yes! how'd I forget that! lol thanks for adding to it! :) or different types of nuts (walnuts, almonds and pecans) and avocado!

[britbrat000]

thank you this was exactly what I needed to know :) oh yea and how many times do I have to workout a day and how many a week?

[Opinion Owner]

youre welcome! try and workout 5 times a week you don't want to workout too much each day either. So maybe what's best for you. I workout for about 2 hours a day, but that's me. I do an hour cardio and then whatever else is on my agenda for the day. you want to get yourself in shape first as well with the cardio. if you're not used to working out you're going to need to learn how to pace yourself and waht not. take things easy at first because you don't want to hurt yourself.

[scm123]

you should definitely stay away from sugars except for in fruits. try and eat lots of vegetables. Although you may think not eating fats will help you lose weight, it will actually make you gain weight. you just have to eat the right fats. stay away from saturated and trans and eat foods with polyunsaturated and monounsaturated fats. try almonds and nuts and stuff like that

[G-Daz]

Toned abs? eww on a girl imo. I'm not actually sure if you are "fat" as you put it... you may possibly carry it differently although that does seem a little heavy for a girl at that height.

Just try to be healthy, maintain healthy eating. Eat a lot of fruits and vegetables. I could suggest something called "erva mate" would get rid of excess fat quite quickly as a drink although green tea would be the next best thing.

Work out wise, if you honeslty do want to get lean than Id focus on cardio based work outs, things like running, swimming basically anything that requires a degree of endurance. To specifically aim to tone you're abs its best to do crunches or sit up, if you arn't used to it don't try to blow yourself out on the first attempt or you will likely get bored and sick of it and not be too wiling to repeat. Try to make it progressive by keeping to a certain amount of crunches and than when you are comfertable with that increase. Do it around 4 times a week, more if you can manage and you should see the results within a few weeks

[Longshot]

You don't need to lose 50 pounds. 30 pounds is more like it. Stay away from sweets, fats and fast food. If you want exercise that will get you what you want, start swimming. You will burn through the calories. (Look at pictures of real swimmers' bodies.)

[YourLifeCoach]

Sorry, but did anyone notice the height? She (or - sorry - is it he?) is 5'10. Yes, 180 is a little much (if you're a girl. If you're a guy it is perfect). But 130? No. Way too much of a weight drop for your height.

[Anonymous]

im 5'4 and 92lbs...and have abs...i think you'd need to lose a bit more weight until you try and work out.

you have to be a healthy weight to start to build abs.

Btw, your not 'fat'...dont listen to stuff like that, that's mean of people to say

[Caustic_Fox]

lift weights 3 days a week, cardio on your off days, don't eat sh*t

[Anonymous]

130 may be a bit too skinny for your height. 145 is more like it.