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What do I need to do?
Okay let me tell you my situation. I'm 5'3, 110lbs.
I know I sound quite thin but I'm storing fat on my stomach (ESPECIALLY on my love handles, which in turn makes me look big when looking at me from the front or back) I'm also storing fat on my back (which I find gross).
Here's what I want to do:
- Tone my arms, legs & butt (hopefully something that's going to make my butt muscles bulkier, therefore making my butt bigger, not smaller)
- Lose stomach fat & lovehandles
- Lose back fat and maybe work on my back muscles too.
(I know you can't spot reduce fat, by the way). I don't have access to a gym or to any weights or anything so bare that in mind.
Anyone know some exercises I can do (other than crunches, I'm doing those anyway) and foods I should stay away from?
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Maybe give some free advice about: Fitness?
To start off your plan, take in the fact that it is IMPOSSIBLE to build muscle while you are burning fat, as it is likewise impossible to burn fat if you are trying to build muscle. Burning fat involves vigorous cardiovascular exercise, and a reduction of calories and carbohydrates that you intake, while bulking up to build muscle involves little to no cardiovascular exercise, and high calorie, high carbohydrate and high protein intake. However, since your planning to tone your muscle, this can be accomplished while doing cardiovascular exercises to burn the body fat. Running is quite possibly the absolute best cardiovascular exercise available. If you would like, you can start out doing walking shorter distances, and with time your body will naturally adapt, making it possible to handle higher speeds and longer distances. In terms of cardiovascular exercise to burn fat, try to do anything that makes your heart rate increase, gets you breathing heavily, and gets your body sweating. Boxing is also an idea to keep in the back of your mind if running gets dull after time. If you have the money, a heavy bag is a great investment that you can access from your home, which will provide you with a great workout. As far as dieting goes, to burn fat, stick to low carbohyrates in your foods, and low fat. Each carbohydrate contains 4 calories per gram, as each gram of fat contains 9 calories. So all in all, watching your calories will tell you how many carbohydrates, fats, and proteins are in your food. To truly burn fat, you should be taking in less calories then you are burning off. Some foods you should really eat regularly (as you probably know) are fruits and vegetables. Vegetables such as celery are actually known as "negative calorie" foods, and actually burn calories when you consume it. Soda and sugary juices should rarely be consumed, if ever, which also includes rarely drinking diet soda too. Most diet drinks contain aspartame, which literally has a druglike effect on your brain telling you that what you are drinking is sweeter. If you take a sip of diet soda and eat a peice of lemon immediatley after the sip, the lemon will taste sweet. So what does it all mean? Diet sodas actually make you CRAVE more sweet tasting food and drink, which will lead to you being even fatter. Plus, aspartame is actually considered toxic after it reaches 98 degrees because it undergoes a chemical process, turning it into formaldehyde. Not somthing that i want in my stomach anytime soon. : When you are trying to burn fat, it is said to be 80% dieting that leads to body fat loss. As long as you diet properly, you won't need to kill yourself trying to exercise incredibly, although it definitley will help you alot. If you have any specific questions, please don't hesitate to ask me. Really wish you alot of luck! Dave :)
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For arms you can do push ups, legs & butt you can do leg lifts, cruches are good for your stomach but it depends how much you do i recommend that you start of doing 3 sets 25 each then every other day you pick it up a set on everything you do except push ups start of at 3 sets 15 times. As for the back i dont think there is a exercise that you can do without weights. For food just eat healthy eat salads, fruits, and protein such as fish or chicken. work out 3 times a week you don't want to hurt yourself. Best of luck
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