Once you at a point where you feel you big enough after all the intense workouts and bulking up on your diet its time you feel to get toned and ripped. You want to cut up your diet and get that defined muscle look you always desired.

Heres how to get a toned body.

When trying to get rid of that last bit of fat  you must be very dedicated. You probably worked  hard on getting big and muscular but now you must substitute your heavy workouts with medium weights and more reps. More reps is important when learning how to get a toned body.

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You also need to go on a very specialized diet in order to shed that last stubborn fat. This diet should last for about four weeks.

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Weight Training

You need to still exhaust all the muscles but instead of using heavy weight and few reps,  use lighter weight and more reps to tear down the muscle.

Instead of using huge weight and doing about 8-10 reps, use medium weight for about 12-15 reps a set. This is important when learning how to get a toned body.

You going to use plenty of dumbbell exercises to tone those huge muscles. However a focus day when you focus on one muscle group  a week will remain. You will also increase your poundage gradually but you will not push to your maximum level.

You should warm up with light weight and as many reps that you can squeeze out. Use weight where you can do about 25 reps or more a set. After that set use moderate weight for about 12-15 reps a set. You still need to exhaust all your muscles so consider doing 5 sets for each exercise.

There is no need for prolonged cardio because this will hinder you from losing fat  and you will lose muscle tissue instead. If you notice marathon runners they have small upper bodies and also a small pot belly. This is because the body needs some fat for the major prolonged exertion.

The Workout

Chest

• Dumbbell Flies, flat bench, incline and decline.

• Dumbbell Presses, flat bench, incline, decline.

• Push-ups with feet elevated, hands widely spaced.

 

Shoulders

• Dumbbell Presses, standing or seated.

• Front dumbbell raises, standing.

• Lateral dumbbell raises.

• Upright rowing with barbell.

• Shrugs with barbell.

• Bent over dumbbell extensions.

Back

• Pull-ups on the chinning bar.

• Seated rowing with cable and pulley.

• Lat machine pull-downs.

• Bent over rowing with barbell.

• One-hand bent over rowing with dumbbell.

Legs

• Squats with barbell.

• Leg extensions on machine.

• Thigh biceps curls on machine or with wall mounted cable-and-pulley.

• Lunges with barbells.

• Calf raises.

• Donkey calf raises.

• Seated calf raises.

Core

• Crunches, flat bench or mat.

• Compound crunches, twisting right and left.

• Side bends with dumbbells.

• Rear side bends with dumbbells

• Twists with barbell across shoulders.

These exercises are vital when learning  how to get a toned body.

Diet – maintain this diet for five cycles (25 days)

• Consume zero carbohydrates for four day.

• Eat a balanced diet on fifth day.

• Consume zero carbs for days six through nine.

• Eat a balanced diet on tenth day.

Eating a healthy diet is essential when learning how to get a toned body.

Supplements

• Protein Powder

• Essential amino acids (Lipo3 compound, inositol, choline, etc.)

• Wheat germ oil

• Desiccated liver, kelp tablets.