How can I get toned?

[Anonymous]

how can I get skinnier arms. and toned thighs. and a flat stomach. I want to loose weight. right now I weigh 110 and I'm 4'11. I don't look how I used too, I would like to look skinnier so how can I loose weight. maybe just 10-15 pounds at the most. in detail please if possible thanx!

[Binary_Illusion]

:/ This is quite a complicated subject. And most women don't want muscle to be present, but to be toned like your describing.

Basically, totally change your diet. To loose weight 'cut/cutting weight' you need to lower your calorie intake by 500. So 1500 calories a day instead of 2000. Also eat smaller meals, about 6-7 a day. A couple of hours between each other.

Each meal should also be well balanced. Protein, fiber, vegetables, etc.

I know you should work out... Maybe cardio? I'm not sure about the female muscle structure. Since most women don't want to look muscly with bulging biceps, I don't know how to work out. But my best guess would be cardio.

80% of loosing weight is your diet. The other 20% is the actual working out. You loose weight in the kitchen, not in the gym :)

Hope this helped some.

[luvLloyd]

30 minute cardio for 5 times a week. A heart rate around 150-165 will burn fat. A heart rate close to 180 or 190 will burn carbohydrates. Burning carbohydrates will speed up your metabolism, thus, indirectly speeding up fat burning. After cardio make sure you stretch. If it helps, go into the sauna for about 10 minutes every day. The high temperature will speed up your heart rate.

[luvLloyd]

With the sauna, your cardio should improve. For best results, make yourself work hard very workout by increasing levels once you adapt to them. Weights should be done too to tone your body. Building muscle will help you burn more fat. Don't over do it, maybe 3 times a week.

I agree with Binary Illusion about meals. Eat small balanced meals, drink plenty of water.

[Binary_Illusion]

STRETCH before any workout. Try low impact workout too, like jumping jacks to warm up your muscles before stretching.

And try to eat something after working out. This will keep your muscles from being sore. The muscles repair them selves more when they have carbs to use. Also try to workout every other day. Nonconsecutive days. And try to workout with resistance training, and interval training. And rest at least one day of the week. I workout 6 days a week, rest on Sunday.

[LaurenNC84]

Keeping your heart rate around 130 at your age is best for burning fat though

[luvLloyd]

Opps, I just noticed she is 110 lbs and only 4'11. Lower the heart rate I suggested!

[Binary_Illusion]

Hehe, mines usually around 150, and I'm 16 :P

I run 6 miles though, and do super sets. Super sets are where you do two exercises(usually upper body, and lower) 3 times in a row with 15-25 reps. you take a 1 minute break in between each super set, then do it over again with no breaks. Then move onto the next super set :D

You have to be committed to changing the way you live your life, and exercise like you mean it. No half hearted push ups >:P

[luvLloyd]

I'm usually at the gym M-F. Saturday and Sunday are my days off. My heart rate goes up to 185-190 when I do interval training. Usually fat burning for me is at 165. I am 5'7 and 125lbs.

Exercise not only makes you look good, but most importantly it makes you healthier. I feel energized and feel great! make it a routine, and you'll be addicted!

[Binary_Illusion]

Haha, I don't think people like exercising. I think they like the results, or how they are pumped afterward, and not the physical workout xD

I do resistance training MWF, interval training THS, and rest on Sunday. If I could, I would workout 7 days of the week, but your muscles need to time repair themselves. And the resistance training are super sets, that change every week, and work lower, and upper body.

After I run, I do ab workouts with super sets xD

Keep in mine only 2 weeks in. I love it

[luvLloyd]

Glad we both love the gym. Hopefully more people can get active!

[38rakia38]

I usually did sit ups on the swiss ball at the gym.

300, with a 10 pound medicine ball.

Take the 10 pound ball, hold it, stretch your arms out as you lean back on the swiss ball, touching the ground behind your head with the 10 pound ball. As you come up, bring the ball paralell to your shoulders. Repeat.

300 sits ups doing that, seeing results, I did it three times a week, I saw results in two weeks (big results I may add).

Thighs, I recommend the leg press. 3 times a week.

Skinner arms, well that I can't tell you, I wanted bigger arms. lol.