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harvo
06-19-2011, 11:42 AM
Hey people was just wondering how you can get ur lower back more toned as I wanna get rid of the flab that is there

Deviation
06-19-2011, 03:38 PM
Deadlifts are a good one.
http://www.exrx.net/WeightExercises/ErectorSpinae/BBDeadlift.html

You'll get lower back as well as a couple other muscles that assist with the lift (quads, glutes).

If you're talking about the "spare tire", you'll want to do some core work & diet. The diet seems to really be key in toning that area.

tjwood
06-19-2011, 09:55 PM
Yep various types of deadlifts are good lower back exercises (doesn't have to be barbell):
http://www.exrx.net/Lists/ExList/WaistWt.html#anchor1945210

Though it is not possible to get rid of "flab" in any one particular area by working particular muscles (if anything, you'll get bigger muscles pushing out the layer of fat which makes you look fatter!)

See "spot reduction myth": http://www.exrx.net/WeightTraining/Myths.html

dTor
06-20-2011, 05:03 PM
In addition to deadlifts, back extensions or hyperextensions are really good.

harvo
06-20-2011, 05:26 PM
Cheers for advice my body fat is 7.6 percent my waist is 29 inches and I weigh 10 stone but I feel I have just a little bit of fat left on me and I think that before I can bulk up I have to loose the fat but I am wondering y I don't have a six pack

tjwood
06-21-2011, 08:54 PM
I think generally you do things the other way round - bulk up (you may gain some fat in the process) then cut down to reduce fat if necessary. Especially if you're starting out skinny as it sounds like you are there's no point in worrying about losing fat at this stage (how tall are you? For our American friends 10 stone is 140 lbs). In any case "a little bit of fat" is healthy...

mrwright
06-21-2011, 09:16 PM
7.6% bodyfat theres barely anything of ya!

But like Tj said don't worry about losing fat before you bulk up, as you bulk up your gonna add abit of fat on purely from the amount you have to eat to bulk, its abit pointless losing fat then bulking up as your just gonna put it back on

harvo
06-23-2011, 05:27 AM
Cheers for that advice going to take it into count I am six foot what meals should I be eating to bulk up and wen do u know wen to stop also how many calories do u use weight training

Deviation
06-23-2011, 12:23 PM
Cheers for that advice going to take it into count I am six foot what meals should I be eating to bulk up and wen do u know wen to stop also how many calories do u use weight training

Figure out your BMR. There's quite a few calculators on the net. You can try this one out: http://www.bmrcalculator.org/ Run a couple of them. It gives you a quick chart at the bottom for calories to add on.

harvo
06-23-2011, 12:43 PM
Is it better to do full body work outs also wat about cardio

Deviation
06-23-2011, 02:56 PM
Is it better to do full body work outs also wat about cardio
May want to start up a new thread over here -> http://www.jefit.com/forum/forumdisplay.php?35-Workout-Help-and-Advice That's a long winded answer you're looking for. ;)

mrwright
06-23-2011, 03:02 PM
Is it better to do full body work outs also wat about cardio

Compound exercises are the best exercises, which are exercises that use several joint movements at a time, Such as Bench press, Tricep Dip, Pulldowns etc these will work several areas at a time to help add bulk all round rather than just say doing bicep curls that only work the 1 area

And i'm no expert, but i think full body workouts should be better as a beginner, generally get the whole body worked rather than just a certain area each time, something i might actually have to look into myself

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