Basicly i lost almost all the weight i wanted to,

So what exercises are best for toning my chest and stomach???

Also improving my general strength in my back???

cheers.

 

"Toning" is a word i hate.

Basically you want to build muscle and lose fat to get some definition.

So you want to nail the diet and train like a beast.

Chest;
Flat bench press
Incline Dumbell press
High rep cable flys

Back;
Deadlifts (!!!!!!!!!!!!!!)
Single arm dumbell rows
Bent over barbell rows

CV: Incline walking on a treadmill, 6km/h - keeping your heart rate at or slightly below about 70% of its max, you should be able to hold a conversation when doing it.

You should focus on all muscle groups though, not just chest and back, legs is imporant as training legs forces the body to release more natural growth hormone, helping the rest of your body to grow.

Depending how many days you go to the gym, split weights over it with cv afterwards for 20-40mins depending on time. Or if you are in the gym 5-6 days a week, have a coupld of days dedicated to long, low intensity cv sessions, the rest for resistance training, different muscle group each day.

i.e.
Monday - Legs
Tuesday - Cardio
Wednesday - Back and Biceps
Thursday Shoulders and Cardio
Friday - Cardio
Saturday - Chest and triceps
Sunday - rest.


Toning is a bollox phrase, its all about increasing muscle mass and decreasing bodyfat in order to see muscle definition/structure/shape etc...