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.
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.
Fitness Minutes: (83,883)
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.
Fitness Minutes: (210,485)
20,735 6/16/13 2:20 P
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.
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.
Fitness Minutes: (65,852)
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)
Fitness Minutes: (170)
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!
SparkPeople, SparkCoach, SparkPages, SparkPoints, SparkDiet, SparkAmerica, SparkRecipes, DailySpark, and other marks are trademarks of SparkPeople, Inc. All Rights Reserved.
SPARKPEOPLE is a registered trademark of SparkPeople, Inc. in the United States, European Union, Canada, and Australia. All rights reserved.