I;m already fit my upper body is toned. My stomach is fairly flat I want abs though so I want to lose about 4 lbs of fat. I want to gain muscle though or at least maintain what I have. I need to tone my lower body too. How can I go about doing this?
3 words. South Beach Diet. It is working incredibly well for me.
You should buy the book.
So how it works is this
PHASE 1 – For the first 2 weeks you only eat cheese, eggs, (Hello omelet!), veggies, meats, water, diet drinks, and sugar free desserts
PHASE 2 – This goes on for about a year or for however long it takes until you get to your desired weight. At this point you can introduce whole wheat bread, oatmeal, cereals that are not sugary (like honey bunches of oats) Fruits, Nuts, milk, rice (i think) and stuff like that.
PHASE 3 – You can eat pretty much anything here, but if you eat too much fatty foods you can just say hello to phase 1 again.
Now, I also exercise daily. I go to gym @ school. The class itself is 45 minutes long with 5 minutes changing before and after class. So, 35 minutes exercise. It starts like this:
Stand up. Stretch your arms any way you want for 10 seconds each
Then, do 10 arm circles
Hold your leg and keep your balance. If you have trouble keeping your balance keep your eyes on one spot. It sounds weird, but it is easier to keep your balance
Hold your arms back and stretch your chest out
Sit Down. Reach for your toes for about 10 seconds.
Then, put your left foot out and bring your right in and stretch to your left foot for about 10 seconds. Switch to the other side
Butterfly for about 10 seconds
Then, do about 3 push ups. If you find it difficult start on your knees, but as you progress through your daily routine, start getting on your toes and doing more
Then, about 5 crunches the first day, 6 the next, 7 the next, and follow that pattern.
Lastly, do a 2 minute jog. It is hard if you are out of shape, I admit, but the results are amazing. Now, don’t get lazy.
Finish by doing a sport with friends, running the mile, doing step aerobics, jumping rope, going on machines such as the treadmill, the elliptical, and stuff like that, lift weights, do hula hoop, do ANYTHING that will keep your body moving.
When I get home, I go on my Wii Fit Plus and work for the recommended time of 30 minutes
If you don’t already have a wii fit plus, it is AMAZING!!!!!!!!!!!! It gives you personal trainers, you can create a daily routine, it gives you routines to lose belly fat, work on your hips, arms, legs, anything you want. It also gives you a daily body test and you could end the test with games if you want. The games they do give you are separated into five categories
Training Plus (if you get wii fit plus)
Strength Training (With Your Personal Trainer. It REALLY helps!)
Yoga (With your Personal Trainer)
Aerobics (Really Fun Games)
Balance Games (Self Explanitory)
The Wii Fit Plus ALSO gives you the chance to look at your fit credits, it tells you if you are underweight, healthy weight, at risk of overweight, overweight, and obese.
So, You Should Honestly Look Into Getting A Wii Fit PLUS If You Don’t Already Have One And As For The South Beach Diet Thing Look Into This Web Site.
http://www.southbeach-diet-plan.com/index.html
Good Luck And If You Set Your Mind To It I KNOW You Can Lose Weight.
Cardio!!!
References :
Eat a high protein diet low fat, and moderate carbs. Weight train 2-3 a week and CARDIO
References :
1 – reduce fat intake
2 – increase protein intake, esp right after exercise
3 – lift weights or do other exercises that strain your muscles.
References :
Try free weights and cardio.
References :
the best way to lose fat and gain lean muscle at the same time without the bulk is to do resistance band exercises. they are great for fat loss and building muscle. you can get resistance band workouts here:
http://www.fatlossworkoutbands.com
References :
3 words. South Beach Diet. It is working incredibly well for me.
You should buy the book.
So how it works is this
PHASE 1 – For the first 2 weeks you only eat cheese, eggs, (Hello omelet!), veggies, meats, water, diet drinks, and sugar free desserts
PHASE 2 – This goes on for about a year or for however long it takes until you get to your desired weight. At this point you can introduce whole wheat bread, oatmeal, cereals that are not sugary (like honey bunches of oats) Fruits, Nuts, milk, rice (i think) and stuff like that.
PHASE 3 – You can eat pretty much anything here, but if you eat too much fatty foods you can just say hello to phase 1 again.
Now, I also exercise daily. I go to gym @ school. The class itself is 45 minutes long with 5 minutes changing before and after class. So, 35 minutes exercise. It starts like this:
Stand up. Stretch your arms any way you want for 10 seconds each
Then, do 10 arm circles
Hold your leg and keep your balance. If you have trouble keeping your balance keep your eyes on one spot. It sounds weird, but it is easier to keep your balance
Hold your arms back and stretch your chest out
Sit Down. Reach for your toes for about 10 seconds.
Then, put your left foot out and bring your right in and stretch to your left foot for about 10 seconds. Switch to the other side
Butterfly for about 10 seconds
Then, do about 3 push ups. If you find it difficult start on your knees, but as you progress through your daily routine, start getting on your toes and doing more
Then, about 5 crunches the first day, 6 the next, 7 the next, and follow that pattern.
Lastly, do a 2 minute jog. It is hard if you are out of shape, I admit, but the results are amazing. Now, don’t get lazy.
Finish by doing a sport with friends, running the mile, doing step aerobics, jumping rope, going on machines such as the treadmill, the elliptical, and stuff like that, lift weights, do hula hoop, do ANYTHING that will keep your body moving.
When I get home, I go on my Wii Fit Plus and work for the recommended time of 30 minutes
If you don’t already have a wii fit plus, it is AMAZING!!!!!!!!!!!! It gives you personal trainers, you can create a daily routine, it gives you routines to lose belly fat, work on your hips, arms, legs, anything you want. It also gives you a daily body test and you could end the test with games if you want. The games they do give you are separated into five categories
Training Plus (if you get wii fit plus)
Strength Training (With Your Personal Trainer. It REALLY helps!)
Yoga (With your Personal Trainer)
Aerobics (Really Fun Games)
Balance Games (Self Explanitory)
The Wii Fit Plus ALSO gives you the chance to look at your fit credits, it tells you if you are underweight, healthy weight, at risk of overweight, overweight, and obese.
So, You Should Honestly Look Into Getting A Wii Fit PLUS If You Don’t Already Have One And As For The South Beach Diet Thing Look Into This Web Site.
http://www.southbeach-diet-plan.com/index.html
Good Luck And If You Set Your Mind To It I KNOW You Can Lose Weight.
References :