I'm about 6'1" 155lbs. I have a very slender body (see photo) but want to tone up. What is the best way?
371973
Sounds like you are a hard gainer which means it doesn't matter what you do or what you eat you will have a hard time gaining some weight...just like me.  Not to worry for even though we can't bulk up we can be very cut up and toned out.  You'll need to get into weight training doing simply compound movements: chest - bench press, shoulders - shoulder press, back - lat pull down, traps - shrugs, biceps - preacher curl, triceps - tricep push downs, lower body - squats, abs - leg raises.  Program should be to work on your chest/triceps together on one day, back/biceps the next, shoulders/traps the following day, and legs on the last day before taking two/three days off to recuperate.  You can perform leg raises every day to work your abs.  You can work with heavy weights to transform your body or light weights to tone up but always take in proteins or your body will cannibalize itself and start using its own proteins in the muscles causing you to lose weight.  Taking amino acids w/ every meal, multi-vitamin daily, and protein shakes before bed time to feed the body as it sleeps are recommended and those supplements are cheap and readily available anywhere including Walmart.
588301
Run,run,run. Dont run up hill or use the incline on a treadmill or stairstepper. This will build muscle but you'll still have a layer of fat on top of the muscle which will make your legs and butt look bigger. Get the fat off first with cardio and then work on muscle tone. Good luck.
10197
The best body weight excersize I know to bulk up the upper body is the pull-up.\n\nA bar about two feet taller than you that's able to take your weight will do.  Start with a grip about two inches wider than your shouders.  The key is very strict movements.  Pull yourself up from hanging straight down s-l-o-w-l-y, until your chin clears the bar.  Go back down s-l-o-w-l-y, very controlled movements.  Do this until failure, and write down the number you do each time you work out so you can monitor your progress.\n\nYeah, it's hard work...but it puts USABLE, hard muscle on you, quick like.
845054
Hi,  I have been a personal trainer and a bodybuilder for 25 years.  Do you want to lose fat, tone up or build muscle mass?  I can help you.  I have trained professional athletes in Major League Baseball, the National Hockey League, Canada National Downhill Ski Team as well as numerous bodybuilders.  I have also helped many 100’s of people lose weight, tone up and get into great shape again.  I just had one client lose 95 lbs. I have developed an excellent, easy to follow diet & exercise plan that will help you achieve your goals. I can offer my plan to you for only $20.00 US. Cash or money orders only please.  And I am David Price, 2177 – 6th Avenue, Trail, BC, Canada, V1R3B8.\n\nPlease include your age, whether you are male or female, height, bodyweight and your goals.\n\nI will also offer you free consultation via messenger or e-mail to help you along to achieve your goals.  I look for ward to hearing from you.  Take care.\n\nSincerely,\n\nDavid Price
1101195
if u don't want to get massive do high reps and low weight. not long after u will be toned and sexy
74199
There is no popular method to shift weight. However, there is lingerie claiming to have this effect.\n\nTo tone down your thigh muscle seriously, no matter what body type you are, is to do endurance exercise like long-distance running. If someone recommends you some 15 min fix already, it's time to think twice as you won't get too far.
572029
you should get with a trainer and let him/her give you a work out plan.or you can check your local listings in your home town for a fitness club.once you start trimming your upper body all that comes off will go to differant parts of your body.so just have a little patience and it come to you
194147
the best way to tone in that area is to do 30 mins of cardio at least 3 times a week.  as far as exercises go for abs, do crunches with your legs extended straight up lying flat on the floor.  extend your arms above your head towards the ceiling.  raise your shoulders slowly upward, reaching your arms toward your toes.  do 4 sets of 12 crunches, during each set don't let your shoulders touch the ground.  for thighs lie on the ground with your feet flat on the floor.  raise your hips up and down, tightening your glutes (this will also work your butt).  alternate lifting one leg off the ground, holding it straight out.  also do 4 sets of 12.  if you have any other questions you can e-mail me at emmalee_1633@yahoo.com.  i am a certified personal trainer but i've taken a higher position at the fitness company i work for so i'd be happy to help you :)
120988
low weight, high reps will help to tone the muscles of your body...and don't forget your cardio...
891340
You cannot slim down your butt and thighs only - you have to just try to lose weight from your whole body through doing cardio workouts - fast walking, running, biking, etc.\n\nYou can tone those areas, but it is generally not recommended to only focus on the toning of one area of the body - you don't want to have nice and toned legs with a really skinny chicken-like arms.  A whole body workout is necessary to slim down your trouble areas.  \n\nGenetics also plays a part.  If you've done a lot of cardio, and are losing weight in all areas of your body but not as much in your butt and thigh area, you make just be naturally inclined to gain weight in those areas and there is nothing non-surgical that you can do about that.
929229
You are already slim, why lose weight? U can eat the same and still run. This will help you tone up. Don't lose weight it seems that you are fine the way you are.
463597
My only suggestion is running or walking. General exercise should slim you down. But a lot of men are known to like more curvy women.
837974
If you're underweight then the best way to get up to a healthy weight range is to go on a high carb diet. Eat lots of bread, pasta and rice. Still include meat and vegetables though. Carbs should be about half your diet.\n\nGetting a big 'booty' is really just down to your genes, if your family don't have them you probably won't be able to change yours.\n\nKeep in mind there are always boys that prefer more slender girls. And you're only young, you have plenty of time to develop more curves naturally. Don't worry!
395371
actually you can start lifting weights right now.  there are two types of lifting toning and building.  If you want to stay thin then you lift light weights high reps low weight.  It'll put on some lean muscle.  Plus its not what you weigh its how you look and feel.  throw me some mail if u have any other questions about weight loss or weight lifting.
124619
You may have to settle with what God gave you. You can tone them by exercise specifically multiple reps and you can work them 5 days a week but do not add heavy weight.\n\nHowever to make them slim that requires loosing fat, unfortunatly if you are not fat then you will have difficulty loosing the mucle already there.
975875
Lots of cardio.  Eat right.  I assume you do not want to "BULK UP", since you say "lean".\n\nYou can do ab work all the time but if you have a layer of fat covering it up, you will NEVER see them. \n\nBelieve it or not, deadlifts and squats will give you a nice lean body with decent body mass.  To NOT bulk up stick with higher reps.\n\nEVERYONE has great abs, just some of us are hiding them under layers of FAT!
319871
i think one simple answer if you want them to be toned plus burn calories/fat but not get too bulky of muscles:  walking.  simple, cheap, effective.  good luck :)