File :-(, x, )
Anonymous
hey /fit/

I just started to work out at home in the last 6 months, and I've been surprised about how much my body has changed. I've put on a fair bit of weight and muscle, but the only problem for me is I want to tone up and get muscle definition in me upper body (arms, chest, abs etc.)

Is it enough to jog and do lots of reps on a light weight?


tl;dr how can I tone up?
>> Anonymous
SQUATZ
>> Anonymous
If you want definition then you have to lose fat, do HIIT 3 times a week and make sure you get 2000 calories into you every day, in between HIIT days do your normal resistance/weight training to stop muscle atrophy.
>> Anonymous
if you want definition, you are seriously gonna have to change your diet,
just google for some bodybuilding forums and ask there
>> Anonymous
OP post a picture of your self and we will say what to do
>> Sponge !!5qxfxHYSQxJ
>>276542

idiot
>> Anonymous
>>276542

if you don't lift EVERY SECOND OF EVERY MINUTE OF THE DAY your muscles go into ATROPHY
>> Anonymous
If you've got the size you want, and want to start toning/building strength, do low-rep, high weight work outs in the five-ish area. You'll increase the overall density of the muscle fibers. You won't get larger in size, but you'll gets stronger and your muscles will get firmer.
>> Anonymous
You need to train hard, but abs are made in the kitchen, not just gym. 6 small protien based meals a day, count calories, measure portions.
>> Anonymous
Forget HIIT just start an exercise plan that involves some cardio, working out isn't only lifting weights.