Beach body by summer?!


Question: kay, I want a nice thin and preferably tan body by summer. im really skinny and i like my body, but i just have a few extra pounds on my belly and i want to lose them soo bad. i know crunches will do the trick but how many do i need to do a day? and is there something else i can do that will help?
I also have a few extra pounds on my butt and thighs and my knees are kinda chubby but look good from the side. and my knees are kinda dark, what can i do for my legs? i know legs lift will help but how many do i need to do a day?and is there something else i can do that will help?
is it possible to get a tan in the winter besides self taning lotion and tanning booths?


Answers: kay, I want a nice thin and preferably tan body by summer. im really skinny and i like my body, but i just have a few extra pounds on my belly and i want to lose them soo bad. i know crunches will do the trick but how many do i need to do a day? and is there something else i can do that will help?
I also have a few extra pounds on my butt and thighs and my knees are kinda chubby but look good from the side. and my knees are kinda dark, what can i do for my legs? i know legs lift will help but how many do i need to do a day?and is there something else i can do that will help?
is it possible to get a tan in the winter besides self taning lotion and tanning booths?

About tan:
Use neutrogena's self tan spray, u can find it at target, it works awesome cuz its easy to apply and gives a good tan (get 3 shades darker) and wont give u cancer like tan beds and the sun will. If u want to lay out, get inside BEFORE burning.

About diet:
Rule of thumb for weight loss: Diet= 70% exercise= 30%
Great 7 step plan to follow for LASTING and healthy results (My sources are I've been a world-class athlete since age 6, read tons about this for years including Gunnar Peterson's book The Workout [he's trainer to A list celebrities] and Tony Robbin's "The Body You Deserve" and after educating my brother, he lost 45 pounds in 4 months and has kept it off for 1.5 years):
1. Awareness of what you eat by keeping a diet journal to see where ure going wrong plus writing down very specific goals w/a time frame on them (be realistic yet firm) and view them on a regular basis. Also- tell someone about your progress toward your goals on a regular basis- this will keep you accountable. I have an excel spreadsheet that lists all my goals and my weekly progress toward them and I share them with my boyfriend each week so we can discuss it. Choose someone encouraging and motivating that wants to see you succeed. Family and best friends are great choices.
2. Best cardio is running in terms of weight loss. It is however, very high-impact and can lead to injuries. If you get injured- 2nd best is rowing, 3rd is cycling (both of which are less impact). You should be doing cardio minimum 4 times a week 30min.-1 hr. Weight loss heart rate range is one where you can carry on a conversation w/o a big struggle.
3. Resistance program to help firm muscles and give a pretty tone (u can't spot-reduce- weight training results per individual body part will only be visible after the fat layer is off from the cardio). You should do this 2-3 times a week for 30 min-1 hr each time. It's important to have that break in between so your muscles can rest. Remember- each muscle gained= more calories lost on a daily basis b/c this revs up your metabolism! Jessica Biel is a great model for a muscular gorgeous body. Look at a picture of her and visualize your face on her body. The mind's thoughts literally create your reality and destiny. This has been proven over the centuries.
4. 3 meals/2snacks per day: high fiber/ high protein helps keep you full and eat low carb unless its good complex carbs like salad and fruit and whole-grains. Bottom line: eat the natural foods our ancestors ate, no processed junk. The best foods for you are filled with FIBER (shoot for 35 gms a day- this will curb cravings like heck!) Anna Kournikova eats a fruit and has a glass of water 30 min before her meals to be fuller and eat less (you should always do this, esp b4 going out to eat where temptations are large). When you eat great, nutrient-packed foods, you dont need to obsess over counting calories- so many better things to occupy your time with, like reading! A clever mind will take you farther in life than a beautiful body :) Bottom line- keep perspective and don't let this consume you to the point of being OCD. Also, no diet sodas- the fake sugars actually make ure body crave more sugary stuff. Stick to tea (coffee makes your body crash and can increase appetite) and water and never bring bad foods into your house. A woman should never go under 1200 cals a day by the way, slightly more for a man...very unhealthy. Breakfast= eat like a king, Lunch= eat like a prince, and Dinner= eat like a pauper. Lastly, take a multivitamin each day...go to Whole Foods and ask them which is a really high-quality one, b/c it's not just taking a MV but the better ones dont cheat you on the grams and your body absorbs the vitamins/minerals best. Ask what is a good daily regimen for your gender, but don't let them oversell you. The most you should need is a multi and maybe fish oils.
5. Americans in general want things QUICK and easy, we are impatient- you must be patient in terms of your results and never give up. Additionally, this is a LIFESTYLE change for LIFE: There are NOOO get-thin quick schemes, PERIOD. If u abuse your body u will ruin your metabolism and in the future u will gain weight MUCH easier than today. Diet pills will kill you as quickly as they helped kill Anna Nicole Smith. They are no better than drugs so don't take the cheap lazy way out.
6. Weigh yourself once a week, never more often than that but get all measurements- waist circumference, body fat %, muscle %, water % (there are good digital scales that do this) b/c u could be gaining muscle which weighs more than fat or be full of water and be like- why the heck wont i lose weight! and then binge on donuts :) no no no! and reward yourself when you make progress! make it fun or else you'll quit sooner than later.
7. Drink min. 2 liters of water per day (more for men) and whenever you're stressed- take DEEP BREATHS rather than reaching for food. Breathe in this ratio: Inhale for 5 counts, hold for 20 counts, exhale for 10 counts. If you do 10 of these 3x/day you'll be releasing toxins, decreasing appetite, & your energy and vitality will boom. This is why people lose weight doing yoga which on its own doesnt lose many calories. Oxygen is so so important.

You can do it! Good luck, keep a positive attitude, and never give up! :)

20 sit ups - twice a day is all you need

NO NO NO NO NO NO!

Crunches will not do the trick. You want to lose fat right? Do cardio

From outer to inner, these are the layers we will discuss:

Skin>fat>muscle.

You want to see abs? Burn fat by eating right and doing cardio, NOT CRUNCHES!!!!

Also, you cannot spot reduce, genetics determine where you lose fat from. You need cardio and a great diet to lose that fat.

Best of luck to you.

the tanning thing, most likely not, unless you want to freeze and sun tan

BUT
run.
my friend lost so much weight, and at first it sucks, but you begin to actually like doing it, and only in a week or two. she runs 45 minutes a day listening to her fav. music, and she now likes it, and has lost SO much weight. and it takes away all fat all over your body, unlike certain moves that tones a certain body part.
For more muscle tone, crunches will do the trick, just do as many as you can, and it will keep increasing. and you can lift weights about 2 or 3 times a week, but run 5.

hope this helps, running is magical haha

Eat right. Work out. Resist that peice of chocolate cake.
Crunches, Cardio, Jumping, Running.
Anything physical.
Dont sit on ur bum get runnin!





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