Advice on what kind of realistic goals to have...

[nodisguise]

I've always been slim, but being vegan has increased that, so now I'm looking to build up a bit of tone.

I'm not sure about going to a gym, but I have dumbells at home (might invest in a bench)... however ideally I'd like to achieve good tone without weights and just doing push ups and sit ups. (Which is what I've done in the past, however not fully successfully due to lack of a path!)


I really don't know where to start with the whole thing...

What could I achieve in a couple of months?

Any recommendations for routines (just with push ups, sit ups etc. and the dumbells and a weight bench maybe.)?

How much protein will I need to take (or more natural way..)? (In the past I've had a bit of pea protein and hemp protein, I'm less inclined to have soy as I already eat soy in other forms, and variation seems to be the way to go.)

Thanks for your help, I've got no idea what to do, so hopefully you have the answer for a toned summer!

[baldy]

As you described getting "toned" is a very hard thing to quantify. Getting toned is generally meant to either loose weight so your muscles are more visible or gain muscle so your muscles are more visible.

Lots of people on here do bodyweight exercises so sure they will give you some suggestions. They are great for general fitness but probably wont increase the size of your muscles much.

As for suggestions on goals, it all depends on how much you can do now.
- Maybe 100 pushups or 10 pullups?

Personally I would say do a 5x5 type of routine and aim for double bodyweight deadlift, 1.5 times bodyweight Squat and bodyweight benchpress. A good routine for this is http://stronglifts.com/stronglifts-5x5- ... g-program/

If your just doing bodyweight exercises and eating a good diet then would not bother with the protein shakes.

Start a training log on here, it will keep you motivated, allow you to see your progress and people will give you advice on your training.

[muchluv]

One thing that is definately worth investing in, is a pullup bar. Some are available that kind of hook onto the top of a doorframe, without having to me attatched or twisted outwards until its pressing against the doorframe. Careful of potential damage to the door frame.

This allows you to perform chinups and pullups which are excellent at increasing strength and size in the upper back (specifically latissimus dorsi), as well as in the biceps. Pushups and crunches do your 'push' (triceps and chest) and your rectus abdominus. Really you should add in the 'pull' (this can be from pullups) and something for legs, like lunges or squats.

Also you say situps, if you're referring to proper situps, these put dangerous loads on your spine and use your hipflexors more than your abdominals which is what I am guessing is what you want to build, the suggested 'safer' alternative are crunches. However there's evidence to suggest this repeated spinal flexion is damaging. I would highly reccomend buying an ab wheel, these are fantastic. Other forms of core training are planks, side planks, bird dogs, and a modified crunch 'mcgill curlup'.

In a couple of months? It depends on a lot of things really, including your genetics. I personally can't imagine you'd see much of a change in 2 months for your muscle mass, but you can see yourself improving at the number of repetitions you can do/weight you use, etc.

8-12 reps, for 3 sets is one of the optimum ranges for increasing muscle mass, so if you can do 3 sets of 12 pressups, slowly with good form then they are too easy for you. You can increase the weight with a rucksack that fits over the upperback/shoulderblades (not lower back) and doesnt slide about. You can add weight into this to make pressups harder. One way you can do this is water containers. 1litre of water = 1kg.

Wide pressups work the chest more, and narrow ones work the triceps more. Dips are also a good 'push' exercise which i would reccomend.

You could do something like
Monday: 3x pullups, 3 x chinups, 3x assisted pullups (with a chair to help).
Wednesday: 3x pressups, 3x wide pressups, 3x dips.
Friday, 3x Ab rollouts, side planks, bird dogs, lateral raises and lunges.

(the ab rollouts will work other parts of your body too, like triceps. So this may affect your push day).

I have done something alont these lines but have switches about with them. Maybe this is a terrible routine. You could do a fullbody workout 2 or 3 times a week. I'd reccomend checking out scooby1961 on youtube, his website and forum.

As for protein, there's a lot of information about. Have a look around and make up your own mind.