Join Date: Apr 2002
Bikes: Transition Dirtbag, Kona Roast 2002 and specialized BMX
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To tone and loose weight is in the same category (as you loose weight you get toned). Building size and loosing weight is damn near impossible. As for web sites or resources pick up mens mags. They generally have toning exercises that work well for all round athletic ability.
Diet really isn't science. Everyone has a different level of metabolism and what they can and can't eat. My body reacts well to high protein med carb diets while my best buddy who bodybuilds need tonnes of carbs and protein with no fat. The 'perfect' diet takes time and experimenting. Unless of course you fit into the atkins diet type. Then you will find most books/resources will suit your dieting needs.
To tone you want a higher rep lower weight routine. These are typical routines found in mens health. One hint. Be sure to work the whole body. If you like working your chest and arms be sure to work you back and shoulders. Muscular imbalance is by far the quickest way to injure yourself.
The best way to see results is to cycle your body. 3 cycles should work for your goals
Cycle 1 - Heavier lifting lower reps with lots of rest with a decent amount of cardio
cycle 2 - higher reps, lower reps, smaller amount of rest between sets and cardio
cycle 3 - more cardio with less weights
Each of these can range between 4 to 6 weeks. I would love to go into more detail but this is a wide ranging topic that I only have small amount of time to hint on. With a routine similar to that you will build muscle the first section, maintain muscle and burn fat the second and in the third gives you body rest from intense weight while building your cycling strength.
Last edited by Maelstrom; 08-19-02 at 06:35 PM.