Tone my entire upper body?

[darkwarrior]

I'm basically looking for a diet that will make my upper body really toned(6pack basically)
I weight from 200-211 and my workouts as such are i run a mile every day at least. Monday, wed, fri, i do workouts that cannot be changed. I really don't know what to eat as in good diet wise. I tryed to eat like one meal a day. I don't know if that worked so yah. All i really need is some direction in getting to my goal.:)

[wern]

1 mile a day + 1 meal a day = bad

For muscle definition: look into upper body exercises such as swimming, rowing rock climbing or aerobics. Or if you are set on running, I say run 5 miles a day.

For weight loss, eat at least 3 meals a day. Breakfast is the heaviest meal, then lunch is lighter, then dinner is lightest. Eat 2000 - 4000 calories per day. Don't worry about fat or carbs intake, as calories takes that into account.
Drink lots of water.

[Valk]

There is no such thing as toning. You want definition (like Wernboy said) and you accomplish that by losing bodyfat.
Its really simple. If you take in more calories then your body burns, you will gain fat. If your body burns more calories then you feed it, you will LOSE fat.
I'm a advocater of getting your body to burn more calories (increasing your metabolism), instead of feeding it less calories. There's a big difference here.
You can increase you metabolism several ways:

Exercizing: Cardio, Weightlifting.

Increasing your meal frequency: If you take in the same amount of calories as normally, but spread it over more (but smaller) meals, you can actually lose fat without eating less because you increase your metabolism.

[BIGOKE]

To burn calories while training its important to remember that the first 20 minute of your workout is just a warm up and burns only the calories you have ingested up to the point of training( also dependant on your intensity). After 20 mins your body really begins to burn them up from the fat stores in your body. The best form of excercise is aerobic to get the metabolism started. Most people even at a slow pace can run a mile in 10 mins, so a mile is not enough running to start anything off. Unless you're doing other aerobic activities directly after that. The aerobic activity should be at least 40 mins at medium to fast pace to be effective. After that some targeted training such as circuit training or core group training will help to futher burn calories as well as tone and strengthen the muscles. What helps a lot is lots of bending and stretching exercises as well as upper body excercises like pushups pullups and stomach crunches. And remember to try to evaluate your training by measuring how many calories you actually burn versus calories taken in. Your training is effective only when you burn more than you eat.

[darkwarrior]

i think i have a better grip on what you guys are trying to say.

so...

3 meals a day, breakfast is a must.
5 miles?jesus

Should i eat then workout, or vice versa?

[Bobo]

One mile of running doesn't burn many calories, and almost no fat. You should keep Your heart rate up for at least 30-45 minutes to get rid of some fat, one mile isn't enough.

[biggerpenis]

darkwarrior:

MON: chest/shoulders/triceps
TUE: back/biceps/abdomen
WED: resting
THU: chest/shoulders/triceps
FRI: back/biceps/abdomen
SAT: resting
SUN: legs

chest: butterfly exercises/straight pushes
shoulders: side liftups
triceps: dips/lifting with arms turned forward
back: lifts over your head/lifts while bent down
biceps: normal lifts
abdomen: i don't know the expression in english
legs: runnings, cycling

I suggest six small meals a day and lots (2l) of water.
Avoid sugar and fat.Use olive oil and eat lots of vitamins, minerals and balast.
I could make you a menu but I don't know english words for most of the ingredients so I'm sorry.Just avoid fat, be sure to check on food you buy for ingredients.

[ownd]

How to Diet for Awesome Abs

What's the best way to diet for awesome abs? This is one of the most frequently asked questions I get. This article will highlight some of the tips and tricks used for obtaining killer abs.

It's one of the biggest concepts I advocate. "Abs are made in the kitchen, not the gym!" The concept is simple: The majority of your carbs should be eaten in the morning, but should fade throughout the day. Each meal should be just enough to carry you over to the next meal. Ideally, you want to eat approximately 4 - 6 times per day.

Your final (last 2) meals should be low-calorie. For example lean meat, vegetables, and water. I know it sounds boring, but there are ways to spice it up without worrying about meat fat and butter.

Cutting calories is very important. Excess calories are what become love handles. In other words, when you eat and don't burn (fat), you store (love handles). It's as simple as that. Cutting calories minimizes the chances of calories turning into fat.

If you're wondering how you're supposed to eat 6 meals with a busy work schedule, a technique that works for many is the use of meal replacement powders or homemade nutritious shakes. They are what they are; nutritional low-calorie meals in drink form. They actually help to curb the appetite, they're high in protein, and they taste good . . . excellent "fill-in" calories without the bad stuff.

Another beneficial abdominal dieting technique is to reduce the amount of sodium added to food. Salt + water + fat = prominent fat around the love handles. Cutting sodium can make a huge difference in the way your abs look.

If you're worried about cheat days, it really depends on your body type. Some can get away with eating pizza, donuts, and chips. Others are less fortunate. The main point is that you have to constantly be in tune with your body. Know your limits! For example, some may be able eat whatever they want, but only on weekends. Others may be able to get away with eating 1 fattening meal per day and still have a decent set of abs. Experiment with different diet strategies to find out what works best for you.

My main points:

*

Cut calories
*

Eat fat in moderation
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Eat 4 - 6 small meals
*

Reduce sodium
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Eat most of your carbs in the morning

*

Know your dieting limits

(got this from pumpingstation.com btw)

[Spike]

Here's a calculator to help you out. http://timinvermont.com/fitness/plan.htm

[Jilted Mind]

Most effective calorie loss/fat burning is got from running first thing in the morning on an empty stomach.

You need to get your bodyfat percentage below 10% to have any decent definition.

[Bobo]

True, I've dome loads of running early in the morning with an empty stomach, a sure way to burn some fat.

[Shane_Bos]

Im guessing its because if you haven't ate then you have no calories or anything in you to burn up before fat stores are burnt off, and therefore, the fat is burnt straight away.

[BIGOKE]

Something like that Shane. Also it has been proven that after effective aerobic activity that the body will continue to burn calories at a fast rate for several hours after excercise. So even if you have breakfast your system is so stimulated that your cells use the energy from the food immediately and it dosen't have time to be stored as fat. It is to your advantage because for the rest of the day you are still moving around and even the slightist activity keeps the metabolism going. If you train in the evening, you might find that your activity after lasts only a couple of hours and then you go to sleep. So therefore less clories burnt that way. But you will still burn calories so don't stop training in the evenings. For most of us its the only practical time anyway.