Good workout.?!
Question: arrite so im 15 5'2" tall and i weigh 108.5...im looking for a good workout that doesnt require alot of materials but it works. im specifically loking to remove the fat in my legs(calves and thighs)
my arms, and my stomach. at far as my butt i would like to tone that more too so can anyone tell me a workout that works fast that i can do everyday?
also some diet suggestions cause i dont eat very healthy
hepl please! thanks
Answers: arrite so im 15 5'2" tall and i weigh 108.5...im looking for a good workout that doesnt require alot of materials but it works. im specifically loking to remove the fat in my legs(calves and thighs)
my arms, and my stomach. at far as my butt i would like to tone that more too so can anyone tell me a workout that works fast that i can do everyday?
also some diet suggestions cause i dont eat very healthy
hepl please! thanks
Just sounds like you need to tone up a little. Shouldn't be too hard cause your weight sounds fine. See below for lots of good tips:
Running...how many competitive long distance runners have you seen with big thighs/legs. You can start off slow (i.e. 1-2 miles and gradually work your way up). Also, don't forget you need a balance of proper nutrition, resistance and cardio excercise, and sometimes good supplements (whey protein works well).
For thighs:
- quads - do wall sits. Put your back against a wall and pretend you're sitting in a chair. Hold as long as you can.
- Butt/quads: do Lunges (no weights). Walk across the floor bending deeply (until your knee almost hits the ground). Go about 20 steps, then turn and come back.
- hamstrings - get an ab ball. lay on the ground and put your feet up on the ball (extended). With your butt off the ground use your hampstring muscles to pull the ball into your butt. Extend out and repeat
Lower legs - do calf raises (on a step/shair), using just your body weight. Lots of reps (1 calf at a time and go back and forth).
- Eating and stomach (abs)
You can (and should) eat 5-6 semi-small nutritious meals. Don't load up with 'tons' of food.
You can try eating various things: fresh fruit, chicken, brown rice, broccoli, beef jerky, protein shake, applesauce (no sugar added), veggies, lean ground turkey, turkey sausages, Low sugar protein bars (or try Kashi bars). Oh, and substitute any junk food with Odwalla bars (the choco. chip ones are fabulous and have 8 grams of protein).
If you eat ~7 a.m. ~10 a.m. 1p.m. 4 p.m. 7p.m. (and 10 p.m. if you're up late you should be great. Get your excercise/workout in b/w any of those meals (or directly prior)
You don't need many weights or machines. You can get one of those ab balls online or at a Target/Wal-mart for like $10-$15. Do abs using the ball...always works your core. Also get some resistance bands and you can work your legs (outer thighs) as well. Go for a run or do some sprints to get in better shape. Pick up some sports/activities with your friends
- running (mix b/w jogging and sprinting repeats [run fast then slow jog back])
- Pushups and crunches
- Jumping jacks are ok, but I'd recommend jump rope. Go for like 10 min. (taking rests while needed). You can work your way up.
- play high speed sports (soccer, basketball, speed skating, even dancing - as long as its fast moving and non-stop).
- Lower abs exercises. Do a lot of these using the ab ball: put your feet on the ball and your hands on the ground (like you're about to do a pushup). Use your ab muscles to pull the ball (and your feet) towards your midsection, go back out. Next do some leg raises (can do them on an incline bench and after each set pull it slightly up until flat). Next do some leg lifts, six inches, or something similar
a combination of a good workout plan and a healthy diet is the most effective way to lose weight...especially in problem areas like you abs or legs.... heres some tips:
Cardio is a verrrrry important part of a workout routine...if you dont have a treadmill or eliptical you can try doing jumping jacks, jump rope...or a run in your neighborhood ... a minimum of 30 minutes a day, 4-5 days a week should be done in order to lose an optimal amount of body fat and burn those calories.
Your diet is extremely important! eat less dairy (dairy puts a layer of fat above your muscles which makes them harder to tone) increase protein and healthy carbs(wheat bread etc.) fruits and vegetables are also a natural great source of carbs. Stay away from sugar and unhealthy carbs!!
Good luck :)
i think you just need to like cut out the bad food and dont eat when your not hungry
stomach crunches and press ups help, try joining a club eg weight watchers or a sports club like basketball or dance
=]
Yoga is a great all over toning exercise. Even doing half hour a day, everyday would be good for you!
Cut out soda and sweets. You are actually at a pretty healthy weight for your height, so even cutting out some junk food would be beneficial.
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