3 day Whole Body Toning Workout
Workout Summary:
Intermediate
Muscle Tone
3
Full Body
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Got Something To Say? Post Your Comments Below
resttime between sets?
I recommend 2 minutes between sets. You may need to rest longer on certain exercises, but 2 minutes is a good guideline.
if proper diet and routine is maintained when doing these exercises, how should it take to start seeing results from this regimen
Hi Jimmy,
If you are trying to cut fat, a good goal would be to aim for a 2 pound fat loss per week. that will allow you to maintain as muscle muscle as possible while losing fat.
my doc says i need to lose 30 pounds and lose at lease 6 to 8 percent body fat because i'm borderline to being dibetic what workout would you do to lose the fat and weght fast?
A good diet is really the key to cutting fat. Any beginner workout will work well during cutting if you are focusing on progressive resistance. How quickly are you looking to drop this weight?
hi, i would like to ask if this program is applicable for my goal, im 21 yrs old, 125lbs, 5'4" and less body fat %. i just want to tone my muscle and look fit, i dont want to be bulk.
Hi Ey,
This program will be very helpful along with a sound diet approach.
When I originally found this article in early 2008, the rest periods were recommended for 30-60 seconds in between sets. It's a high pace, hi rep workout and is designed to get you in and out of the gym in under and hour (warm up, cool down included).
Hi, I was wondering about how much weight to use. Should I be using about 60% of my max or more? Also, I have a butt, hips, and thighs workout that I use pretty regularly because those are my target areas. Would it be a bad idea to do that routine on my off days? This workout looks great, but it doesn't seem to have a lot of lower body. Thanks!
Use as much weight as you can for a given rep range, and try to increase that weight when possible.
so i do 20reps then pause 2minutes. i always thought i had to wait for 15 seconds. no wonder i aint buff :P
Two questions:
1 -- I have been doing a Spin class for 45 minutes on Monday, Wednesday, and Friday, followed by about an hour of lifting. If I go that route, do you think I should back off on the leg exercises at all?
2 -- I assume the intent is to do all of the sets of one exercise before moving on to the next. Do you have any opinion about doing one set of each exercise, and then restarting at the beginning, ultimately doing everything but allowing the "rest period" for one muscle group to be the work period for the next?
Thanks!
In a perfect world you should lift first. It will help you tone - retain muscle. Regarding how you do the workout - either way is fine as long as you are pushing for more reps/weight on every set.
Approximately how long should you follow this routine before beginning a low rep high weight lifting program?
That really depends on your goals. I don't recommend staying on pure high reps for too long if your goal is muscle and strength. I would probably recommend suing this program for 4 weeks or so.
i would probably recommend program for big mascles. I play 3day and 1 off
80% to achieving your goals is diet and only 20% is actually exercise!!! diet is the most important...obviously with a good workout routine...
I would like to know about dieting while trying to tone. I am currently on a diet that consists of 1500 calories, no more than 75 carbs, less than 60 grams of fat, and at least 120 grams of protein. Should I up the protein intake while trying to tone? or is 120 grams daily enough?
Anything below 1800 daily calories is generally a danger zone for males. You run the risk of "bounce back" weight gain when you stop your cut.
Regarding protein, eat at least 30 to 40 grams of protein every 2.5 to 3 hours.
What is the caloric danger zone for females? And, how much protein should women consume? What type of protein supplement is better?
I have 1200 calories presented as an absolute bare minimum for women. Anything below that is dangerously low. 1500 to 1800 would be healthier.
Women need about 20 to 30 grams every 2.5 to 3 hours to help maximize toning (muscle retention).
Whey protein is generally considered the best protein. It is by far the most popular, and comes in a near endless amount of flavors:
http://www.muscleandstrength.com/store/category/protein/whey-protein.html
how exactly can i throw in cardio for this workout, can i do the cardio on the non training days? or what?
You can do cardio 3 to 5 times a week, first thing in the morning or post-workout. You can perform cardio on non-training days if it is convenient.
is there really any difference whether or not i do cardio before or post-work?
It is better to do cardio after resistance training. You want 100% of your energy available for resistance training.
I would like to know, what level you would categorize this program under? I've been lifting for a bit longer then a year, and I've been considering to 'cut' for the summer you know, is this effective for beginners just as well as experienced?
and also, do I take each exercise seperate? or can I switch, while taking pause on the one before?
This is an intermediate level workout. With your training experience it would be perfect for you. I would perform all the sets for one exercise at a time.
what program you recommend for me? i dont want to be bulk, i just want to be tone but i just have a barbell and dumbells here at home.. thnx
There are several great workouts on the site for barbells and dumbbells. Check out this link:
http://www.muscleandstrength.com/workouts/home.html
My husband has been lifting weights for three years and has read many books and researched his weight lifting program. His goals are muscle mass, mine are toning problem areas. He continues to tell me that I should do cardio before lifting, but I keep seeing on the internet to do cardio last. What should I do for the best and fastest results?
Cardio is better performed after resistance training. You want to look good after you drop a few pounds of excess weight, and this requires holding as much muscle as possible. Therefore it is wise to focus on resistance training and a solid diet approach, first and foremost.
Think of it this way...when you are fatigued from cardio and can't give a 100% effort for resistance training, you are in essence telling your body that resistance training isn't as important. You then run the risk of losing weight, but remaining flabby. I highly recommend checking out some female transformations:
http://www.muscleandstrength.com/articles/transformations.html
Over and over again you will find that the women trained heavy with weights.
yeah this routine looks great was wondering if you could offer some alternatives to a few excercises though as my gym doesnt have all the equipment shown. they are:
45 degree leg press
chest dips
decline sit ups
horizontal leg raises
if you could include the set and rep ranges too that would great
cheers
Hi Josh.
For leg press you could do squats or front squats. For dips you could perform dumbbell bench press. For decline situps you could perform situps.
I just started the 3 day full body workout but instead of doing the recomended 20 reps I do 10 to 12 because I would like to gain some muscle mass is this ok or should I choose a different wourkout?
That would be ok for mass. You could also look at performing one of these workouts:
http://www.muscleandstrength.com/articles/forget-steroids-5-fullbody-wor...
Hi and thanks for you all the info your website offers. It is a realy nice website.
I just started the 3 day Whole Body Toning Workout and I am really happy with it. But I have 2 questions here for you regarding the program:
1- do I have to increase/decrease the weighting from set 1 to set 2?
2- hoow long should I do this rotine? For 1 month, 2 months, more?
Thanks a lot
Lu
Hi Lu.
You want to use as much weight as you can for each set. This will take some trial and error to figure out exactly how much weight to use. You will generally have to make some adjustments from set to set.
I would perform this routine for 2 to 3 months or longer, if you are making great progress.
I do the following workouts for Toning, Please suggest me if its right.
Day 1 - 1. Inclined Dumbbell Press - 20 Reps
2. Inclined Fly - 20 Reps
3. Lat Pull Down Back - 20 Reps
4. Dead Lift - 15 - 20 Reps
5. Arnold Press - 20 Reps
6. Side Raise - 15 - 20 Reps
7. Bend Over Raise - 20 Reps
8. Shrugs - 20 Reps
Day 2 - 1. Seated Dumbell Curl - 20 Reps
2. Concentration Curl / Cable Curl - 20 Reps
3. Triceps Push Down - 20 Reps
4. One arm extension - 15 - 20 Reps.
5. Leg Curl - 20 Reps
6. Leg Extension - 20 Reps.
I do these workouts on Alternative Days (at nights). And I do Cardio on alternate days in the mornings. Please advice if I am going right.
Are you performing this for building muscle, losing fat, or both?
I am doing this for both. I do not want bulky muscles but want a good shape and toned muscles. Moreover, I have a flab around my waist which I find very difficult to reduce. So I do the cardio to reduce that and weight training to shape my muscles. Please advice more about losing flab around the waist & sides. Thanks.
Hi Visak,
The reason I ask is that it is virtually impossible to gain muscle and lose fat at the same time. It's best to decide which goal is most important, gaining muscle or losing fat. If losing fat is a greater priority, then you still need to train heavy with weights or you run the risk of losing both muscle and fat, and ending up thinner but flabby.
To lose fat, I would eat around 2300 to 2500 daily calories, making sure to eat at least 30 to 40 grams of protein every 2.5 to 3 hours. You will also want to lift as heavy as possible within the stated rep ranges of this program to maximize muscle retention during the fat loss.
Thank you Steve. I will change my workouts accordingly. But I also want to know whats the best possible exercise to lose the waist flab (Sides & Back). I also want to know how long it will take to reduce that. My height is 180 cms and I weigh 78 kgs. But its just that waist flab thats been bothering me for so many years. Please advice. Thank you.
Hi Visak,
There is no exercise that will spot reduce flab. Fat loss comes from diet and exercise (burning calories). With a good diet and exercise plan, you can safely cut up to 8-10 pounds of fat per month. In general, that is a good fat loss rate to aim for.
Supplying my body with 30 - 40 grams of proteins every 3 hours, What kinda proteins are preferred? Can I use Whey proteins as I am already taking 45 - 60 gms everyday. And please tell me what happens when I give maximum weight training, maintain proper diet and have regular protein intakes. Will this make my body lose fat and make my body tight and hard?
Hi Viask,
Protein sources include eggs, milk, cheese, beef, chicken, fish, turkey and supplements like protein powders and bars. Whey protein shakes are good first thing in the morning, and post-workout. Casein protein is good in between large meals, to hold you over.
If you train hard, diet properly, and eat protein, you can achieve your goals of fat loss and muscle gain.
I want to tone up and lose about 10 lbs. What would be a good diet and how many calories should I consume. I'm not trying to necessarily add muscle mass. I just want defined arms abs legs etc.
Hi Dillon,
I would eat around 2300 to 2500 daily calories, making sure to eat at least 30 to 40 grams of protein every 2.5 to 3 hours. You will also want to lift as heavy as possible within the stated rep ranges of this program to maximize muscle retention during the fat loss.
Hello Steve,
In this workout above, is it okay to substitute exercises as long as I am still working the same muscle area and for the same amount of sets/reps?
For example, I don't know why, but I hate doing chest flys. I just hate them...Could I do standing cable crossovers instead?
It's generally OK to swap, as long as you are not "downsizing" - meaning swapping heavy compound lifts for all isolation exercises.
Substituting cable crossovers for flyes would be completely acceptable.
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