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NASFKAB SparkPoints: (260,160)
Fitness Minutes: (129,210)
Posts: 160,426
6/27/13 3:41 P

thanks for the tip SERGEANTMAJOR

BIERMA Posts: 836
6/21/13 9:59 P

My arms are horrendous! I'm trying weight lifting and once I find a swimsuit...swimming.

Proverbs 3:5-6
Trust the Lord with all your heart and do not lean on your own understanding, in all your ways acknowledge Him, and He will make your paths straight.
SERGEANTMAJOR Posts: 6,468
6/21/13 2:31 P



@NASFKAB

Do your knees hurt when you sit down and get up? Do they hurt when you walk upstairs? If you do not have structural or injury based problems with yout knees bad technique may be the cause of your discomfort. A properly executed squat is done by replicating what you do when yousit. you push your hips backward as the initial motion then you allow your hips to drop keeping your torso erect. If moving lunges bother your knees do static ones which are also called split squats. To do these you lower your erect torso between your spread apart legs keeping your torso erect.


It is called WORK-ing out for a reason.

I said getting fit was simple, I did not say it was easy.

Cardio burns calories, strength work burns fat.

Eat well to lose weight, exercise to get fit

You can not build a six pack using twelve packs


Often when we seek a magic bullet for fitness we end up shooting ourselves in the foot.

"I think calories are little germs in food that all moms are afraid of" Dennis the Menace

SIMONEKP Posts: 2,602
6/21/13 1:46 P

There is an exercise generator on here NASFKAB, using it is going to better get you what you like and can do rather than just a general question to the SP public.

Simone

"Patience and perseverance have a magical effect before which difficulties disappear and obstacles vanish." - John Quincy Adams

No matter how slow you go, you're still lapping everyone on the couch!
Source: unknown

NASFKAB SparkPoints: (260,160)
Fitness Minutes: (129,210)
Posts: 160,426
6/21/13 11:37 A

thanks WADINGMOOSE cant do triceps dips with a broken arm hurts when I do it as for lunges & squats knees hurt cant go to the gym too expensive in Bangladesh
appreciate any other ideas

WADINGMOOSE Posts: 1,048
6/17/13 5:32 P

Basically, the answer is balance - eat healthy, get some cardio and do some strength training.

Suggestions for strength training?

I happen to LOVE walking lunges for my legs. That and squats, really.

As for arms, bicep curls, tricep dips, shoulder presses are all things I frequently do.

I find yoga helps my waistline the most.

For cardio, I tend to run, but cycling is also great for your legs.

NASFKAB SparkPoints: (260,160)
Fitness Minutes: (129,210)
Posts: 160,426
6/17/13 5:20 P

just wanted to get a few ideas on getting rid of the jiggle & wiggle

MOTIVATED@LAST Posts: 14,737
6/16/13 9:06 P

Barbanna,

I disagree with the cardio first strategy.

Without ST, up to 25% of your lost weight can come from lost muscle. And it is a lot easier to maintain your existing muscle mass through even a moderate ST program, than it is to add it back later. Gaining muscle is a hard and slow process - maintaining it is much easier.

ST may not burn a whole lot of calories directly in the same way that cardio does, but it is a very effective FAT burner.

Any good exercise program includes BOTH ST and cardio from the start, rather than ST being a later add-on.

M@L

The reasonable man adapts himself to the world; the unreasonable one persists in trying to adapt the world to himself. Therefore all progress depends on the unreasonable man.
BARBANNA SparkPoints: (108,158)
Fitness Minutes: (84,828)
Posts: 3,412
6/16/13 5:24 P

You need to loose weight to expose whatever muscle tone you may have, so aerobic/cardio exercise first to loose the weight. Then strength training to increase the calorie burn and tone all the muscles. There is no such thing as spot fitness. You can do a combination of the two in many of the SP videos. Start slow and work up to 60-120 min.


Gratitude unlocks the fullness of life. It turns what we have into enough, and more. It turns denial into acceptance, chaos to order, confusion to clarity. It can turn a meal into a feast, a house into a home, a stranger into a friend.
ARCHIMEDESII SparkPoints: (155,109)
Fitness Minutes: (230,065)
Posts: 22,609
6/16/13 2:20 P

H0TMAMMA,

What are you currently doing for strength training ? If you want to tighten up your body as well as see some definition, then you need to do some strength training to add lean muscle.

ML is quite correct though. the wiggle/jiggle is excess fat. If you want to get rid of fat, then you have to watch what you eat. When it comes to weight loss, what matters most is what we eat. Good nutrition is what takes the weight off and keeps it off, exercise is what keeps our bodies fit and healthy.

So, if you're trying to lose weight, you need to watch what you eat and be mindful of your portions. Now, if you do want to tighten up and see definition, then you need to do some strength training.

If you're not sure where to start, check out the fitness section. Coach Nicole has a bunch of short 10-15 minute workouts you can do at home. All you need are a set of hand weights and some resistance bands. Don't be afraid to lift a heavy weight and challenge your muscles. Women do not get bulky if they strength train, that's a misconception. If you want to lose some jiggle, you have to eat right, watch your portions and do some strength training.

You might want to check out Body For Life by Bill Phillips in the library. that's an excellent beginner strength training book.


MOTIVATED@LAST Posts: 14,737
6/16/13 5:20 A

Burning fat is an all-body process, and unfortunately you can;t target where you lose weight from. Energy is delivered to the muscles from the bloodstream, NOT from being absorbed from surrounding fat stores. Arm and leg specific exercises may develop those muscles, but will do absolutely nothing about the overlying layer of fat.

What you can do is to continue to reduce your overall body fat through a combination of cardio, all-body strength training and watching your intake, and some of it wil naturally come off the arms, legs and love handles.

M@L

The reasonable man adapts himself to the world; the unreasonable one persists in trying to adapt the world to himself. Therefore all progress depends on the unreasonable man.
JENNILACEY SparkPoints: (80,279)
Fitness Minutes: (85,382)
Posts: 2,489
6/15/13 10:08 P

Any type of cardio that will aid in weight loss.

The wiggle and jiggle is fat. To lose fat you have to create a calorie deficit by eating less than your maintenance calorie needs and doing cardio.

Strength training exercises either maintain lean muscle while losing weight or help build muscle while eating close to or above maintenance calorie needs. Fat and muscle are separate tissue. You cannot tighten fat, only burn it through a calorie deficit. You will be hard pressed to build muscle on a calorie deficit. You strength train while losing weight to prevent lean muscle loss.

There is workout generator to help you build a personalized routine in your fitness tracker. I recommend you do a full body routine as opposed to targeting specific muscles.

Edited by: JENNILACEY at: 6/16/2013 (07:11)

Take your focus off the Marshmallow.

www.leangains.com/2010/01/marshmallo
w-test.html


"Toning" is marketing muscles to women who are afraid if they pick up a barbell, they'll leave the gym looking like She-Hulk. It doesn't happen, what does happen is you get results. Lifting Barbie weights does nothing but waste time.
H0TMAMMA SparkPoints: (195)
Fitness Minutes: (170)
Posts: 2
6/15/13 7:59 P

What are some exercises that help to tighten up legs and arms? Also are there any exercises that help tighten up love handles? :-) Thanks!

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