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excercise plan.
15/f
i'm 5'6" about 120 pounds, i'm not really fat but i want to tone my body, maybe lose a few pounds. can anyone tell me exactly what i should do everyday?
like to tone my stomach, arms, and thighs?
like what exercise and how much i should do. thank you so much!
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I got to say, tone is a word I really have grown to dislike. No one really knows what on earth it means. Look at it this way, a muscle can grow or shrink, body fat can be gained or lost. When people use tone its almost as though they are engaging in some sort of other mystical activity.
Another reason tone is dangerous word is because people who use it tend to combine two things that should not be combined... namely muscle growth and fat loss. These are by far best done separately, with proper time and effort devoted to each process. This is because the body grows when it has a calorie surplus and shrinks with a calorie deficit...
Now, to your question. To lower body fat you need to create a calorie deficit. You do this primarily through your diet and through cardiovascular exercise (e.g. running, biking, stairmachines, etc.). The diet is crucial here, so you have to learn to eat balanced meals, based around good protein sources, and to stay away from empty calories and processed foods.
I would recommend 3- 5 cardio workouts per week. Aim for about 30 minutes, but by all means work your way up to that if your fitness level is not that high yet.
Now to make a muscle grow, you need to do area specific exercises (note: these will in no way whatsoever make you lose fat from that area, they only make the muscle grow). For the stomach you can do crunches as mentioned below, for thighs you can do things like squats, for arms I would use dumbbell exercises like biceps curls and triceps extensions. A very simple beginner routine would be to do 3 sets of 8- 12 reps for each group.
That being said, I would seriously recommend a full body routine. Apart from that you will look odd with only partially developed muscles, you may also get posture problems if you only train one side of your body. For example, if you train stomach, you need to train your lower back. Otherwise the powerful abs will pull you into a bad posture. This will result in potentially serious health problems later on.
Now, what I would do in your case is I would start by dropping my bodyfat. Focus on diet and cardio- eat about 500 calories less than you burn each day. Do your area specific workouts but dont expect too much from them just yet... at this stage do them to prevent muscle loss. Then after a couple of months, start eating a few hundred calories a day more than you burn (still eating healthy and clean), and focus on adding on a bit of muscle.
Good luck.
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Hey,
The best way to tone your stomach would be sit ups (or crunches).Depending on your level of fitness, you may want to start with 30 a night for a week. Then progress to 60 for another week, then to 100 and so on. Do this at your own place, but defiantly set goals for yourself. For your arms, various weight lifting techniques would be most suitable. Usually it is not recommended that you do weight lifting until you are 16 so use your discretion.
For toning your thighs, you may want to do leg lifts. A good all round toner is a jog, which will also keep you fit.
It's so good to want to get in shape while accepting that you aren't overweight. Good on you, girl!
Good luck darl! =]
Sarah.
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