"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)
Take your focus off the Marshmallow. www.leangains.com/2010/01/marshmallo
"Toning" is marketing muscles to women who are afraid if they pick up a barbell, they'll leave the gym looking like She-Hulk. If you don't want to get bulky, lift heavy!
I can bench Nicole Richie, eat more than she does in a day before noon, I have a good 20 lbs on her but could still wear her pants.
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