Hey Im trying to give my friend soild advice for just simply toning up this summer
but the thing is he has a high Bmi, although he doesnt apear overweight he has a very high fat content around his body. I dont even have the guts to tell him that his "supposedly naturally big muscles , are just basicaly fat "

So the main aim for him is just to look more toned but keep his size at the same time

All I know is , if I put him on effective aerobic fat burning session's , he will just loose his size, which he wont be pleased about and if I give him a muscle building regimen then hes not going to be seeing the results he wants.

Can anyone shine a light on this situation ?

Work out togheter! Go running and do push-ups and sit-ups togheter. Training with a buddy is always fun and motivates more because it always turn to some sort of competition.

Cardio (running/swimming/cycling) is good to reduce the amount of fat he has on his body

Heavy weight lifting will shape his body AND burn localised fat
although you should really do a full regime, for appearance i'd suggest weight training at 90-100% max weight, that will shape his muslces rather then burning fat or giving definition (he can work on that later) specifically. for example:

To give nicer pecs: 3 sets *not including warm up*
Chest Press = 100 % max weight 6-8 reps
(chest) flys= 80-100% max weight 8-12 reps
-incline and decline if you have the time-

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I agree with sheps. Search in YouTube for HIIT routines. The main idea is to do few repetitions (max 3) in a slow motion, with the maximum weight you can handle. You can also do it using bodyweight but in hyperslow motion.

If he only wants to get tone and burn fat and gain muscle, isometric exercises (Charles Atlas) yield the fastest results. The problem is that you lose a lot of flexibility and speed, and your strength grows almost only for the position in which you do the exercise, and not for the whole range of movement.

Maybe, if you want you friend to understand that he doesn't have muscles, you could try this exercise with him:

[youtube]http://www.youtube.com/watch?v=vnXMWeQFIRQ[/youtube]

He suddenly will understand without you saying anything.

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