Muscles in arms and legs.?

Question

ok i am a girl, i want to build muscle in my arm, but not make them look like guys'. i have a home gym. What excerises should i do?

Also my legs, i am thin, but my thighs are fat, (about an even amount of fat and muscle), i want to run faster, and burn the fat off too? what should i do?

Answer 1

First of all, don't worry about getting large muscles. Women don't have enough testosterone to build large muscles. The most you'll be able to do naturally is get muscle tone.

It really depends on what kind of home gym you have. Assuming you have normal weights, concentrate on compound exercises (exercises that utilize multiple muscle groups) such as squats, incline and decline bench press, deadlifts, lunges, etc. To work your back, do some row exercises such as bent-over row and upright row, as well as reverse dumbell flies.

Curls, leg lifts, calf raises, shoulder presses, side lateral raises, front raises (for shoulders) all are examples of exercises you can do with some dumbells.

I suggest doing an even amount of weights and cardio. It's a common misconception that weight lifting isn't what you do to burn calories. Your muscles must rebuild themselves even during rest, which in turn burns calories at rest. Also, the more muscle you have, the more calories your body burns.

Cardio is good for burning calories during the exercise as well as strengthening the cardio-vascular system. Running, biking, walking, cross-country skiing, etc, are examples. High-intensity weights is also a form of cardio, being anaerobic.

Be sure not to neglect good diet. That will go a long way toward good fitness. And get lots of rest. Also, do some research on the different exercises to see how their done, as well as to see the different workout types you can do.

Good luck! Hope this helped.

Answer 2

PUSH-UPS.

Both tricep push-ups and regular ones will give you the best arms, without any other equipment.


Start off walking at a fast pace, and gradually build-up your speed to running, etc.