how can I reduce the size of a specific part of my body?

Question

I have exceptionally fat upper arms and thighs and it is embarrassing. I need to get rid of the fat that gathers there, can anyone help me?

Answer 1

Don't waste your money on expensive surgery! Resistance training, cardio, and eatting right is the key. Here are a few exercises I recommend for those body parts. (and yes you can target them)
Upper Arms:
Biceps:
Dumbbell Curls
Barbell Curls
Preacher Curls
Hammer Curls

Triceps
Close Grip Bench
Push Downs
Skull Crushers
Kick Backs

Legs:
Quadriceps:
Squats
Leg Press
Lunges

Hamstrings:
Lying Leg Curls
Standing Leg Curls
Romanian Dead Lift

The great thing about working your upper leg area is it targets your Butt also. With 30 minutes of cardio 4-5 times a week and Working 1 to 2 muscle groups a day 4 times a week that fat will burn right off and turn into muscle. And since muscle is denser than fat you will slim right down.

Also reducing your calorie intake can be good and bad. The best way to lose weight by reducing calories is to reduce your daily intake by 150-300 calories a day and 1500-2000 a week. However, you will get much quicker results in terms of appearance if you compliment your diet with exercise!

Hope this helps you!

Answer 2

Exercising the area in question does absolutely nothing in the way of fat reduction as some would suggest.This is known as spot reduction and is 100 percent myth.Doing exercises that stimulate those muscle may improve tone though thus taking a little sag out of that area.Your genes unfortunately dictate where excess fat will collect in your adipose tissue but watching your caloric intake based on your basal metabolic rate can help reduce fat all over.Reducing some carbohydrate intake particularly later in the day helps.This information on carbohydrate is contained in the nutritional information on the package that the food comes in.You can do push ups or dips between two chairs to help tighten the muscles but remember spot reduction is a myth Just diet a little and do a search for basal metabolic rate.

Answer 3

Have you tried doing tricep excersizes? Take a dumbell (even 5lbs is fine) and (follow along here) bend over at the waist to form a 90 degree angle between your torso and legs. Place one hand on something to support you. With the other arm have your upper arm parallel to the ground (sort of behind you) and bring your lower arm back until your arm is fully extended. GO SLOW! The slower you do excersizes the more benefit you get from them IMHO.

For upper thighs, have you tried doing any adductor/abductor excersizes? I would recommend going to a gym and using their machines for these excersizes, they seem to be the most effective. If you have a physio-ball (yoga ball) you can also squeeze the ball between your knees, again going slowly especially on the relaxation portion of the excersize. That will work the muscles between your legs (the adductors) and to work those on the outside of your legs sit in a chair about a foot from the wall (so you are parallel with the wall, not perpendicular) and put the physioball between you and the wall and press out with your knee compressing the ball between your knee and the wall. These are some of the more simple things I thought of, I'm sure there are many more people with different opinions and maybe something that will work better for you! Everybody is different!

Last thing, if you are working out or trying to lose weight the absolute best thing I have ever come across is .................. drink more water! Seriously, drink between 1-1.5 gallons of water per day or more! This will boost your metabolism, boost digestion (better conversion of foods in your intestines) increase energy and a slough of other benefits.

Good luck :)

Answer 4

You can't spot reduce. Just start doing cardio 3-4 days a week for at least 30 minutes.

Answer 5

Reducing your overall weight could help, so could cardio exercise mixed in with some spot reduction exercises, such a lunges and swats.
Go to you local gym they will be able to draw you up an exercise plan that targets these areas giving great results.

Answer 6

Hey
you don't have to be scared just stay strong do more exercise watch what are you eating i am telling you this i did that i've lost about 12 pounds in a three weeks by not eating to much and running for 30 minutes twice a week
just follow your heart you'll make it through.

Answer 7

Streching muscles in d form of yoga helps.try dis,it'll take time but really effective.
Sit on hard floor,cross legged or in padmasan(one leg crossed on the other and the other crossed on the first one).take your hands behind u,near ur back and interlock the fingers,now bend waist down till ur face touches the ground and move ur hands upwards,as high as u can take them.n when u feel the tension in upper arms,stop moving ur hands and maintain dis position 4 some time,say till a count of 50.
dis exercise not only helps reduce upper arms,but also tummy(lower & upper) and the back muscles as they too alongwith upperarms get stretched.
and the golden rule: eat healthy,exercise regularly,die anyway!
cheers!

Answer 8

Do cardio traning atleast three days a week. Work more one yuor legs and arms. For thighs i would recommend 4 sets of squats and 20 repetitions per set, half squats 4 sets 20 reps, do leg extension, leg curl and leg press 3 sets 10 to 15 reps, forward and side lunges 3 sets and 10 reps each. For arms barbell curl 3 sets 30 reps same no of reps and sets for dumbell curls and hammer stroke. Preacher curl and concentration curl 3 sets of 20 reps. Pull push down, triceps extension, one arm triceps and box triceps 3 sets each with 20 reps. Remember do not use heavy weights for this training. Use very light weights. Also cut down fatty foods. reduce intake of carbs. eat mare protene in your diet, take lots of liquid food like juices, soup, lemmonade etc. eat lean protene. have more of fresh fruits and vegetables. Junk food is no-no. And remember to take very less rest between your exercises. Best of luck

Answer 9

Cardio work outs, you will loose it from everywhere though not just one place and reduce your calorie intake. Unless you get surgery you can't take it from one place. You can never see a change in yourself because you look at yourself everyday. Try measuring parts each week e.g. Waist, hips, thighs, arms and you will notice the difference more each week.

Answer 10

Follow the 80/20 rule, which means eating clean 80 percent of times and indulging a little 20 percent of the time.