Help me to tone myself.?

Question

I want to tone down my thighs and also my butt.Suggest any exercises which can be done at home.Also advise me on which foods i must neglect ,not to put on weight.

Answer 1

If you want to do this it is for life so you need to totally change your way of eating and exercising. This is not a diet rather than a healthy eating plan for life. So no more talking diet cause it means time limit. Stop making some major mistakes wake up earlier and get active earlier your metabolism is sluggish and needs to be woken up this is half your problem.

Here are the golden rules:
Initially cut down to 1200 calories.
Exercise 6 times per week for 1 hours a day. Do three weight sessions and three cardio sessions. No gym involved.
Don't eat carbs after 4pm, never eat carbs within 2 hours of exercise or within 1 hour of exercise.
Drink 3 litres of water per day. You can have a green tea at the end of the day.
Limit your fruit in take to 2 pieces per day.
Never eat dinner after 6pm.
Adopt of low GI eating plan this is sustainable for life!
Make low fat dairy choices

Follow this menu plan as a suggestion:
Breakfast 7am - 1 cup hot water w lemon
20 minutes later have a bowel of oats w water (no honey) OR
fruit salad w low GI soy yogurt
Snack 10am - pear or apple (both low GI)
Lunch 12.30pm - multigrain sandwich w 50g tuna & salad (no butter)
Snack 3pm - low GI yogurt OR skim berry smoothie (no honey or banana) plenty of ice, 1/2 cup skim milk & 1/4 cup yogurt
Dinner 5.30pm - 120g grilled lean meat/fish/prawns/tofu patties (not fried) w spinach salad & mixed vegies (no whites, carbs) OR 3 egg white/soy omlette with ham, cheese and tomato
Snack - 1 scoop of low cal low fat ice cream (if hungry)

Exercise is must be intense. Refer to www.bodybuilding.com for your weights routine. Never do weights two consecutive days have a cardio day in between.

Cardio needs to include running, go hard up stair wells and cycling. You get the most benefits from exercise when your body is totally fatigued and this is when you see changes.

To maintain you can increase calories to 1500 and reduce exercise sessions to 3-4 times per week. If weight creeps up again due to holiday period etc.. go back to 1200 cal and 6 sessions again.

Good luck it worked for me it can work for anyone.

Answer 2

toning includes a healthy diet, exercise both cardio and resistance training. you need to eliminate the fat that is hiding your muscle tone. squats, uphill walking, leg kick backs, and weight lifting with the legs will improve tone. you need to eat a diet that is rich in brightly colored fruits, berries, and vegies, lean meats, and whole grain, whole wheat carbs. drink plenty of water and green tea and purchase a pedometer and strive for at least 10,000 steps a day. speed walking is great to work your backside as well. you need to do a variety of toning exercises at least 4 days a week. your muscles do need some recooperation time. eat in moderation and don't deprive yourself. have a serving of a treat, but just one serving. if you maintain a healthy lifestyle, a treat every now and then is not going to hurt you. pilates will help tone your body as well. invest in an exercise ball and use it to help tone your back side. good luck

Answer 3

these questions have so many different answers depending on what your goals are tone , bulk or are you there to just have fun? I do 5 sets of 10 - 12 reps and i make sure i get the negative also . yes , i am soo sore somedays that i can hardly move but I LOVE IT . why dont you get muscle and fitness magazine and take look and see what they have to say you will find out that some do high reps with low weights and some do high weights with low reps .you have to find what works for YOU . increase the weight you lift by 10% . have fun ,also diet is very important in weight lifting . you just can not eat crap and expect to lift your best !!

Answer 4

Swimming is more helpful for you to reduce your thighs weight. Also follow some good diet plans where these diets will help your whole body to loose excess fat. I am using a diet plan as per my doctor suggestion from the past 2 months and I have lost 30 lbs now. I found this diet on somewhere in http://www.coupons-online-coupon.com/shopping/medifast/3049 where some offer is going on now. I think it solve your problem.

Answer 5

Get active, but first check with your physician to see what is best for you. Ever thought of buying a pair of rollerblades? going swimming? walking? biking? playing tennis? Eat lots of whole grains, fruits and vegetables. Maintain a balanced diet, and you should see your body getting more and more in shape.
Some things just take time, Be patient. Your body might not change overnight, but with a little determination you can get your body in shape.

Answer 6

fast walking up n down the stairs for half an hour everyday is a very good n easy way of toning a body

Answer 7

Lay on ur back w/ legs in air and let them fall to sides like a slit or y shape bring them together crossing them and back apart repeat 50 times dont let legs flop though hold them when they split. At first doesn't feel like much but ur inner thighs will be sore for days if done right!

Answer 8

Winsor Pilates

Answer 9

See http://www.exrx.net for exercises.
You should eat a wide variety of foods and control the amount of food to keep from gaining weight. See "Nutrition," "Exchange Diet," and "Food Pyramid" below.

"Changing for Good"
by James O. Prochaska, John Norcross, and Carlo DiClemente

This book shows the stages people go through to change themselves and gives several techniques for moving from one stage to the next. It is based on 12 years of studying thousands of people who had successfully changed themselves. The technique has been applied successfully in smoking cessation and weight loss, among other applications.

Paperback: 304 pages
Publisher: Collins
Language: English
ISBN: 038072572X

Be sure you get the one by Prochaska. Other books have the same title.
Buy it used through Bookfinder: http://linkwrap.com/4155
Buy it new from Amazon: http://linkwrap.com/4156

=============================================

To loose weight: eat a balanced diet, eat less, and exercise more.
To keep the weight off, you should loose about 1 pound per week.
Spot reducing (e.g. from waist or thighs) does not work.

How much should you weigh?: http://www.dietitian.com/ibw/ibw.html
Healthy weight chart: http://www.fda.gov/fdac/features/2002/102_fat.html

Weight Loss Strategies: http://www.obesity.org/treatment/weight.shtml

Weight Loss: http://www.consumer.gov/weightloss/setgoals.htm
Weight Control: http://www.nlm.nih.gov/medlineplus/weightcontrol.html
Nutrition: http://www.pbrc.edu/Division_of_Education/Pennington_Nutrition_Series.asp
Exchange Diet: http://win.niddk.nih.gov/publications/index.htm
Food Pyramid: http://www.mypyramid.gov/
All about Exercise: http://www.exrx.net/
Inspiration:http://www.jacklalanne.com/biograph.html

Answer 10

Walk Walk Walk!