Hmm, that's an interesting article- maybe I should have changed my statement from 'you need to do high weights to increase muscle size' to 'you need to do high weight to increase strength'. Strength and muscle size tend to go hand in hand but I guess not always. Here are some interesting charts that show the rep range you want to go for in the case of different goals:
In any case, the main point stands that you can really only get toned through decreasing body fat while increasing muscle size. You can definitely get in shape through just body weight exercises but I think after a while you will plateau a bit. Which brings us to:
knicksfan5494 wrote:I'm gaining so much weight... I'm getting really disgusted with myself... 5'10'' in the upper 160's in weight. I don't have access to a gym... at least not until I get a car. Anyone got any advice what I can do at home without equipment?
Body weight exercises are fine if you're just starting out. The body weight exercises cgmw linked to are good. Try to get a pullup bar though as you can get one for around $20. So pushups, pullups, crunches, body squats (one legged pistol squats if those get too easy) and lunges are good body weight exercises. Do them in sets, so like 3-4 sets of 25 pushups each set for example. You can also get a pair of cheap dumbbells if you want to add things like curls, presses and rows. With light weight you do have to do more reps (at least 10-12) but no more than 25 in a set, as it is just muscle endurance after that. For cardio, just pick any activity you like doing. Keep in mind though that it is actually pretty hard to lose weight through just cardio, and that weight loss in mainly through diet (although cardio is good for overall fitness and health). Strength exercises are good because although you may not lose body weight, you will look better because you are improving your physique, and extra calories will go towards building muscle and not fat.
