How to Get Toned Pecs
Developing toned pecs hinges upon consistency, diet and tenacity. Establishing a consistent workout routine, eating high-protein foods several times a day and doing both for several months at a time will result in toned pecs. According to howtogetpecs.net, anyone can develop firm pecs, regardless of size, strength and shape. The important thing is to take each day of working out and eating well one at a time. Working out for at least 30 minutes a day and eating six high-protein "snacks"--low-fat muscle-building foods--instead of three big meals will put you on the road to toned pecs in just a few weeks.
Instructions
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Workout Instructions
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On Monday and Wednesday, do bench presses and push-ups for at least 30 minutes. A good place to start is three sets of 10 for bench press and two sets of 25 for push-ups. Develop a consistent number of sets of each and do them every other day.
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On Tuesday and Thursday do incline bench presses and dips for at least 30 minutes. For incline bench, three sets of 10 is a good place to start. For dips, two sets of 10 is adequate. Make sure to do each exercise properly so you don't cheat yourself.
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On Friday, do decline bench presses and push-ups for at least 30 minutes. The set numbers are the same. Decline bench presses are a bit easier than the other bench exercises, and push-ups are always a good exercise. Friday can be your less intense day after a hard workout week.
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Gauge how you feel on Saturday and decide if you want to work out Saturday and Sunday. If nothing else, you might do 50 to 100 push-ups just to keep up the consistency.
Eating Instructions
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Eat a healthy breakfast. Egg whites, toast and juice is a great low-fat, high-protein breakfast. Adding a morning multivitamin to your dietary routine is also smart.
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Eat a mid- or late-morning snack at work or home. Half of a turkey sandwich or a cantelope filled with cottage cheese are perfect options.
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Eat lunch at a normal time. If you go out to eat for lunch, order a simple, small piece of grilled chicken or lean red meat with vegetables as your side item.
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Your mid-afternoon snack should consist of a protein bar and a couple pieces of beef jerky--don't eat too much. Or, an easy snack to bring from home is a small can of tuna with low-fat mayo on the side. All of these are great mid-afternoon snacks high in protein and low in fat.
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Eat a dinner that consists of poultry, fish or lean red meat. Whichever you choose should be smaller than a piece you might normally choose and should be grilled or baked, not fried. Vegetables or potatoes are a good side item for dinner.
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Eat your last snack or meal after you work out, depending on your schedule. If you work out at night, this is a great way to end the day. Your snack options are plentiful. You can choose from tuna, cottage cheese and fruit, beef jerky, leftover chicken from dinner and turkey breast.
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Tips & Warnings
Each of the six meals might not feel like it is sustaining you, but it is. You just aren't used to eating such small portions. But since your "meals" are closer together and in smaller portions, they all work together to positively influence the toning of your pecs.
Do not work out too much. You could get hurt. If you are using free weights for bench press, make sure you have a spotter. Also, stay away from fatty high-protein foods. These types of foods could cause you to gain weight in an unhealthy way.
