Need to tone and lose weight. Exercises?

Question

Waist
- I have a flat stomach but my waist is wide (27" around). I do some crunches but that's it. What else?

Thighs
- I have very flubbery thighs. Mid-thigh is about 17" around, biggest part is 22". I want to see if I can perhaps cut down some inches and tone my thighs.. and hopefully lose some fat in my butt with that.

Calves
- I've come to terms that my calves will not get smaller. But exercises to tone them?

Upper Arms
- Bit flubbery and broad, 10" around under my arm. Should I use weights? Or what?

I don't want to go out and buy some expensive equipment. I prefer just exercises and I prefer not to gain too much muscle in my calves. I'll take any advice, thanks.

Btw, I'm 15, 5'2 1/2", 116/117 pounds. Just to keep in mind.

And also, I've already cut out pretty much all junk food so I don't eat chocolate, chips, cookies, cakes, etc. And I play DDR every day for like 15 minutes. Don't know how accurate the workout mode is.. says I burned 200 calories.

Answer 1

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(Exercise How-To’s) http://www.weightwatchers.com/health/wko/women_workouts.aspx?newcategory=introduction

Answer 2

1

Answer 3

I absolutely swear by the "Kathy Smith Timesaver - Lift Weights to Lose Weight" DVDs. Not only do you tone by using weights, you burn calories by moving quickly (but not madly careening) through the exercises in just 20 minutes.

Swimming is also fantastic cardio, and much like weights as you get resistance from the water. If no pool, just walk! Get a pedometer and aim for 10,000 steps a day.

Could I also recommend not cutting carbs, and other such silly diets? It's total calories that make the difference, not carbs, the glycemic index or whatever. Any diet that totally eliminates anything will never work long-term. Excellent advice can be found in "Eat, Drink and Be Healthy" by Dr. Walter C. Willett of Harvard University

Answer 4

Eat 5 6 small meals a day instead of 3

Answer 5

well, wieghts would work. I would continue doing crunches to tone your waist, and for your thighs, try doing flutter kicks and leg lifts. I would also try running for about 30mins about twice a week to tone calves and thighs. For your arms, you could try pyramid pushups. You will also need to start going on some sort of diet, or just watching what you eat. If you need any other advice, just let me know. Good Luck!

Answer 6

for stomach, work on you sides (sometimes it's just your bone structure and you can't change that)

thighs, do leg press, leg ext

calves, just do calf raises

upper arms, work on both your tri's and bi's

using free weights is the best because you use more muscles versus machines where you have a more controlled motion

there are so many different varieties to do, do legs one day
biceps one and triceps another, etc

i went to my local bookstore and bought a few books that have some great workout routines
check out your bookstore for some books

Answer 7

waist - try switching up your exercises. there are various ab workouts my favorite is

1. abs - crunches with legs crossed at the ankles and bent 90 degrees
2. obliques - legs still up at 90 cross one leg with the ankle rested on the opposite leg's knee. put fist to temple and do a twisted crunch making your elbow go to the opposite side knee raising your shoulder blade off the ground (left arm to right leg which is crossed). then switch sides
3. abs - arms flat to the sides or crossed on chest. raise legs straight up. bend legs in to 90 degrees. extend legs low so that your heels are 6 inches from the ground. go to 90 degrees and repeat. after doing reps try holding legs at 6 inches for as long as you can.

Thighs - if you have and freeweights you can use them but you can do squats either with or without weights. when doing squats make sure you are getting your thighs parallel to the ground. or you could do lunges which could help. also doing stairs or running helps

Calves - if you want you can use weights but you want to do calf raises which is just you go from flat footed to tip toed. if you have a book or something you can do them with the front part of your foot raised which will make them harder

Upper Arms - push ups - real ones not girly ones. keep butt down and go down until your upper arms are level with the ground. be serious with getting correct form. bicep curls - either use free weights or a bar. if using free weights either go from standing curling the weight from hip to chest without moving back. using a bar standing is the same but can produce better results especially when using a french bar (the curved one). When using french bar pick the inside or outside of the triangle curve with will produce height and width of the bicep. if you want to sit you can do curls by bending over and curling the weight off the ground.

the most common problem for people is the waving tricep. to work this out take a free weight and hold it by the end above your head. lower it as low as possible to your upper back and then extend it as high as possible back up


P.S. for ddr aerobic exercise only benefits you if you do it for 30 minutes or more. so play some more if you want it to help you.

Answer 8

enjoy fried chicken but without the skin

Answer 9

if you re going to indulge choose fat releasing foods

Answer 10

don t eat in front of t v