Fitness Minutes: (31,997)
7/4/13 8:52 P
pushups. you can start on the wall if you cannot do ones with good form on the floor.
Fitness Minutes: (14,252)
9,692 7/4/13 6:53 P
"Toning" "tightening" and "spot reducing" are all pretty much the same thing. When people use those words, they mean they want to have less fat on their whatever, and more muscle.
Working a particular area will strengthen your muscles... but it WON'T burn fat. Why? Because your muscles draw their energy from the blood stream. Not the surrounding fat stores.
Fat loss is a total body process. rather than focusing on your trouble zones, work on a *total body* program that hits everything. You'll burn more fat, faster, and when you do finally start losing fat in the areas that bother you the most (and when that will happen is more determined by genetics than anything else) you'll have nice, lean muscles to show off.
Fitness Minutes: (85,382)
7/4/13 6:24 P
MELJONES3478- What do you mean by "tighten"? You either build or maintain lean muscle. Those are really the only options. It's very difficult to build lean muscle on a calorie deficit because building muscle requires a calorie surplus. Of course it's not impossible (I managed to do it, somehow...). From what I do know; meal-timing is important, adequate protein, no severe calorie deficits (no more than -10 to -20% TDEE), training hard (but not to the point of overtraining), lifting heavy and low reps to help ensure you are really challenging the muscle and creating micro tears in the muscle fiber, etc. Beginners to lifting usually experience "beginner gains" and can gain muscle on a calorie deficit which is likely what happened to me. Obese individuals are also known to build muscle on a calorie deficit. Of course genetics comes into play as well, some people are just dispositioned to gain muscle easier than others.
When you lose weight, not only do you lose fat but lean muscle and tissue as your body taps into muscle stores for energy (as well as fat stores). You strength train while losing weight to prevent as much of this loss as you can. Typically, you lose muscle along with fat on a calorie deficit. You gain muscle along with fat on a calorie surplus (while training).
When it comes down to it, as long as you have fat on top of the muscle... you're not going to see any definition. I had to get down to 18-22% body fat before I could really see the muscles I was building.
Edited by: JENNILACEY at: 7/4/2013 (18:27)
Fitness Minutes: (6,082)
505 7/4/13 5:27 P
I have been working on my triceps for a few months...but my "flab" doesn't seem to be going anywhere. I am interested in seeing more posts and ideas. I know that you can't spot reduce but I thought I would at least be tightening my triceps.
Fitness Minutes: (85,382)
7/4/13 8:36 A
"Flab" is fat and cannot be targeted through exercise. You will lose the flab as you lose weight which is an all over body process as you lower your body fat percentage.
When losing weight it is very difficult to build muscle. Your goal should be maintaining lean muscle to prevent having a high body fat percentage at a low weight (ie: skinny fat) and to preserve your RMR (resting metabolic rate) while on a cal deficit. You *may* experience some muscle gain (it's not impossible, I did) but that requires special meal timing, a high protein diet, a lot of training and genetics is another factor. So *maintain* lean muscle, if you build lean muscle on a calorie deficit, think of it as a bonus.
To maintain lean muscle/build lean muscle as a beginner you will need a full body compound exercise routine 2-3x a week. Isolation exercises are more reserved for bodybuilders/fitness models or intermediate/advanced lifters.
For upper body- pull ups, push ups, bench presses, rows, military presses, etc. will all work your triceps in addition to other muscle groups; shoulders, biceps, upper back, forearms, traps...
Personally, I would start with assisted pull ups and push ups, possibly one arm rows with a heavy weight (one that doesn't allow you to perform more than 12 reps in good form before moving up in weight).
Edited by: JENNILACEY at: 7/4/2013 (08:41)
Fitness Minutes: (695)
7/4/13 8:34 A
I know I can't spot reduce, but I would like to tone up my arms more.
Fitness Minutes: (136,735)
7/4/13 8:31 A
just a reminder that you can't spot reduce fat..
but to build muscle in that area, I would suggest pushups.
Fitness Minutes: (695)
7/4/13 8:11 A
I hate my arms & their flab. I really want to start working on them, but slowly. I'm just starting to get back into working out again.
I did some bicep work the other day & now want to work on my triceps - my least favorite part of my arm. What are some easy tricep workouts for beginners?
I'm not a fan of the large weight machines in the gym. I do like free weights & dumbbells. I'm going to a good gym that has lots of different types of equipment to use.
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.