Dumbells usually work well to tone up the arms some simple bicep and tricep type curls work well for toning your legs try leg extensions on a machine and like leg lifts and squats. good luck!
Eat nourishing food with plenty of fresh fruits and vegetables being part of it. Chew each morsel at least 32 times. This will activate signal to the brain as soon as u have had enough. Besides this change in eating style, take regular light exercises and brisk walks every day. U will be able to gain/shed all extra weight gracefully and in a reasonable time span. No food or drink in between the food and not more than three meals a day, unless u r diabetic.
I hear you can t really do spot-specific weight loss, you just have to lose weight in general, through diet and exercise. I would recommend weight training to tone your arms and legs though, like a bicep curl machine for arms, or any leg-related weight machine.
Your Body chooses where you can loss fat. No matter what you do. but here is an article i wrote to help you.Pick me as the best :)This is an universal Answer for all interested in Weight GAIN or Weight LOSS.I will break it down the best I can if you have any questions please feel free to contact me any time.1.) Food Intake, about 60-70% of your goal. Law of thermo dynamics. Energy in = Energy out.Also c=c Calories in = Calories out. This means if you expend the same amount of calories you intake you will stay the same.Problems: if you take in to little way under your caloric intake level you will start storing the food that you do eat as fat.If you eat way over you caloric intake level you will gain fat.It takes 3500c to burn 1lb of fat.So if you put your self in a deficit of 500c per day you will loss about a 1lb of fat per week in theory.Now for all of you wondering about carbs, proteins, and fats.All are good for you a calorie is a calorie; some people will argue the fact. But I have one question for you all. Is this not true? C=C if this is a true Law in science. It is what it is.Simple carbs vs Complex carbs. Once a carb is broken down your body either stores it as energy or uses it as you expend energy. Stored energy is fat. The best way to expend your energy and not store so much is Resistance training. This goes for women also. Don��t worry about getting big and balky women.Regarding bulking up, LOVE your chicken and rice. Everyone needs to eat 6x a day. It speeds up your metabolize. The main difference between weight loss and weight gain should be Calories. I can��t tell you how much to eat because it would be based off of your body fat, and Muscle mass. Plus your activity level. I would say on an average 3000- 5000c per day. On an average most people gain fat along with muscle. I on an average go on a 10-20 lb gain in 3 months and then cut up. Most people ave 1-2 solid lbs of muscle per month. Don��t give up if you don��t think you are gaining fast enough. Give it a sold six month and if you eat 3000+ cal per month you will gain.2.) Cardio, 10% of weight loss goal. For weight gain. Tread mill inclined 15, speed walk up hill. Helps developed muscle along with keeping your heart strong.Number one problem with cardio I see people doing is the same thing over and over.You really need to change it up. Let say stay with one thing 1. Tread mill. For 3-6weeks. Start slow and progress. Don��t do everything you know in one work out. Don��t do tread mill, classes, bike, cross trainer, row all in the same day 3 time a week. You are going to run into a steep plateau. Stick to one or at the most two things no longer then an hour maybe 1.5 hrs. If you don��t feel like you are getting a work out in that amount of time you need to switch it up. For example look at the difference between a sprinter and a long distance runner. Most long distance runner a pretty fatty, there bodies have to rely on stored fat/energy. Don��t over do the cardio.3.) Supplements, I believe most weight loss supplement are placebos. As for weight gaining or supplements to supplement meals.Let say you need to get 6 meals a day. Break fast, lunch, dinner, (3). Now you need 3 other meals Fruit. Apple, Bar with 200c or so.Or a shake. Juice it up make shakes from 200c to 1000c. Unless you are a body builder or have some kind of medical issue, stick to trying to understand your natural foods and tracking calories. When you start going to supplements and understanding the complexity of wild pants and how they may affect you, you probably skip the underlined goal.4.) Resistance training, 20-30% of your goal. Women, women, women. ? You need to do this. Every lbs of muscle you have on your body on an ave burns about 10-15c per day extra. Fat doesn��t burn Cal. Once you are lean it is easier to stay lean. I would recommend everyone to read a body building mag. Like Flex or anything like that. This is would take to long to explain, but here is something to think about.When you work out your (1) (Back) a primary muscle, you are also working out your (biceps) secondary muscle. So why not work them out in the same day. Same goes for (2) (Chest) a primary muscle and (Triceps) secondary muscle. Last but not least you don��t want to look like those people with chicken legs (3) Legs. I also like to do abs (core) everyday. There is 3 days of working out. Now don��t forget to switch it up in about 2-3 months you don��t want to plateau.5.) Personal Trainer. They are great; make sure that they are certified. I recommend by NASM.First get your endurance up. Then have them show you how to use the machines. Ect.If you have the money, it is highly recommended. They will get you to your goal quicker.I would recommend 3x a week for 6 months. They ave about $50 per session. It is worth a life time of happiness and it will show in everything you do.Please take all this as its worth, recommendation, If you are all wondering, One of my greatest accomplishments was helping a lady who was 43, hypo thyroid, loss over 200lbs. Dr. told her she would never loss her weight because of her hypo. Also helped a guy rehab who��s Dr. said he would never walk again, Not only does he walk he is a trainer sharing his story around the us. Nothing is imposable if you have the drive and desire.Feel free to contact me blinkoc@yahoo.com
