Hi

I’m just looking of the best way to tone up and look even better.
I have naturally got a good body but it has no tone to it.

Any suggestions on what sort of weight, exercises and foods?

Shadow6

In my opinion athletes have the best tonality (don't know if that's the right word)
I'm actually a sprinter and I think that the training we do could be perfect for what you're aiming for.
It's basically circuit training, speed endurance, weight training for sprinters. You can google all of these.
Or you could find a local athletics club, besides getting proper training, the girls are amazing!

hope it helps

Im really big on bodybuilding, and I have improved my figure by a lot in under a year.

exercises- For upper body, focus on military press (use dumbells. greater stability and more muscles used), bench press, and rows. Your upper body will be built in no time if you are consistantly working on variations of these exercises. join a gym if you havent already.

diet- eat mostly natural foods..like fresh fruit, veggies.. be sure to make veggies the biggest portion of your dinner, instead of having a lot of potatoes or carbs. generally, go for less processed foods.

supplementation- try waking up with a protein shake. not only will it improve your figure, but you'll feel better throughout the day

hope this helps!

most people over look this, but watch your salt intake, salt makes you carry water and will give you a softer look. cut as much salt out as you can for 1 week drink a ton of water and see where your at.

(you should drop a few pounds of just water)

_________________
"J, I guess yer so amazing in bed you send the girls into a transcendent state where they realize their own mortality and are shaken by the realization that their presence bears little impact on the universe, or they just realized they hate you"
-DJ_Z

Compound exercises + Clean bulking.

http://skinnybulkup.com/compound-exercises/

http://www.bodybuilding.com/fun/top-10- ... lking.html

_________________
I've got 99 problems but...

This is what I do.

Lift. 10 reps/set, focus on utilising the muscle.
Cadio. HIIT.
Eat. CLEAN.

The best way for getting in excellent shape and health is to do a combination of cardio, lifting weights (doesn't have to be heavy), and eating a healthy diet.
Try to eat a lot of fruits, nuts and veggies throughout the day. You don't have to be very strict, give yourself a treat every now and then! Also try not to eat anything after 8pm, by the time you wake up in the morning your body will be burning fat!
Do some running, cycling, elliptical. 30-25 minutes of cardio 4-5 times a week should be good enough.
Avoid diet pills at any cost! By sticking with this program I have lost about 45 pounds in 18 months.
http://www.expresspharmarx.com/

Learn straight set volume training: 3-5 exercises a bodypart 3-4 sets an exercise, 6-15 reps a set pyramiding down, start with compound lifts, and end with isolation exercises and/or machines.

Eat a healthy diet and a lot of food to put your body in a calorie surplus.

Do cardio perhaps twice a week of low intensity, 30 mins heart rate 100-120 bpm

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Pain is Temporary, Pride is Forever

I'd look into fitness regimes that incorporate Muscle Confusion and High intensity Interval Training. Those seem to be most effective and they are actually quite fun and don't require a lot of fitness equipment if you're just getting started.

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Supreme 90 Day - Build Muscle & Burn Fat Without Going To The Gym @ S90DAY.com

Do martial arts! Look at Bruce Lee!

No avoiding lifting weights if you want to get toned. My trainer had me do more reps using light weights. I also do yoga and I found that it really tones the body as well as becoming more flexible. Your movements become more fluid.

jesus christ, no offence to anyone but some of the advice is very bad or has no evidence to properly back it up. Tonality, is unlike what some people think, not just from having high muscle % and low fat %. It is in fact (my terminology is not brilliant so bear with me) an indication of how "ready" your muscles are to be recruited to work.
I take it you have good muscle size, but its kinda like big bulky muscles, which look like they are pumped full of air. But what you want, is to look like how you are when you are just out of the gym and fully tensed - You can see good definition. For this, you need to get out of the pure sarcoplasmic hypertrophy training ( low-medium weight, many reps to failure/almost failure), and to myofibrillar hypertrophy which works to make the muscle stronger and harder (heavier weights, less reps, and not to failure). As such, myofibrillar training does not give "big" muscles, which is why people neglect it, as you don't see quick results, but its the reason that athletes look much better, since they do this kind of training

To really get a better understanding look at this blog:
fitnessblackbook.com
Absolute gems of info in here, they've really opened my eyes!

skagen: what's your protein in take from natural food?

skagen: what's your protein in take from natural food?