Losing the last 5-8 lbs and targeted areas?

[misanthropos]

Hi everyone, I'm turning 22 this year and am new to the forums here I've never been a typically slim female, my natural body shape has just never been like that. Most of my life I've been in the acceptable weight range but on the chubbier/heavier side of it, and at my heaviest bordering on overweight. I also have typical problem areas in the upper arms and thighs.

I put on a lot of weight from March 2011 to July 2011, then started losing it from Oct 2011 to present (April 2012) through a drastic reduction in caloric intake from Oct and beginning exercise (kickboxing and running) from Jan 2012. I feel very healthy and fit now and truly enjoy working out and exercising, and I'm used to my lowered caloric intake.

I'm currently 5' 4.5" (163.5 cm) and about 114.5 lbs (52 kg), and haven't lost any more weight for about a month. While this is a completely acceptable weight, I still have issues with my problem areas of upper arms (flabby arms) and thighs and calves that are slightly thick. I'm wondering if there's anything I can do to target those areas, or if further exercise is just going to make my legs more muscular. Should I try toning exercises, especially for the upper arms? I've heard that targeted exercises don't really work but I don't know how else to deal with those areas, because aerobic exercise doesn't seem to help that much.

Any help would be greatly appreciated, thank you!

N.B. I have a decently toned stomach with visible abs, so maybe targeted exercise does work - lots of ab-crunching moves in kickboxing... Something similarly effective for the upper arms would be awesome!

 

[Goldfish]

It sounds to me like you need to recomp, which means to build some muscle and lose some fat, while ending up at the same weight (don't worry, this will NOT make you bigger - rather you'll appear firmer and will likely be half a size to a size smaller in the end). To do so in a way that is conducive to what it sounds like your goals are, you will need to do full body strength training, and either eat a maintenance diet (which it sounds like you're at right now) or a zig-zag/carb cycling diet. If we pretend for argument's sake that 1,500kcal/day is maintenance for you, and we go by your current bodyweight and training to figure out macronutrient needs, a carb cycling diet would look something like this:

Mon-Tue: High calorie/high carb day - 120g protein (540kcal) + 60g fat (540kcal) + 150g CHO (675kcal) TOTAL 1,755kcal.
Wed-Fri: Moderate calorie day - 120g protein (540kcal) + 60g fat (540kcal) + 100g CHO (450kcal) TOTAL 1,530kcal.
Sat-Sun: Low calorie day - 120g protein (540kcal) + 60g fat (540kcal) + 50g CHO (225kcal) TOTAL 1,305kcal.

As far as training goes, ideally you would be doing squats, deadlifts, chest presses, overhead presses, pull ups or pull downs, and some form of row. On higher calorie days you might train at a higher volume (do more work sets of each exercise you use) to put the extra calories to good use, while on lower calorie days you'd do fairly minimal volume (usually only 1-2 work sets per exercise), since a calorie deficit is also a recovery deficit.

Here's an example routine for you (note, all numbers listed [eg 3x8] denote the number of work sets x the number of reps in each set; make sure you thoroughly warm up for each exercise with lighter sets before doing the work sets):

Mon - high volume
* Squats 3x8 with the weight used last Friday
* Bench Press/Overhead Press (alternate each week) 3x8 with the weight used previous Friday
* Lat Pull Down/Rows (alternate each week) 3x8 with the weight used previous Friday

Wed - moderate volume
* Deadlifts 1x5 with 2.5kg heavier than previous Wednesday
* Overhead Press/Bench Press (alternating) 2x8 with 80-90% weight used previous Friday
* Rows/Pull Down (alternating) 2x8 with 80-90% weight used previous Friday

Fri - low volume
* Squats 1x8 with 2.5kg heavier than Monday
* Bench Press/Overhead Press (alternate each week) 1x8 with 2.5kg heavier than Monday
* Lat Pull Down/Rows (alternate each week) 1x8 with 2.5kg heavier than Monday

 

[misanthropos]

Thank you so much, that was incredibly detailed and specific!

I will definitely try this out - I'm assuming I should also continue to do cardio/aerobic activity in the form of running and kickboxing while trying out the full body strength training?

 

[Goldfish]

Cardio is optional. I'd probably cut back on it a bit just to help you ease into strength training, but it's really up to you. I'd guage it based on how you go handling the physical workload and how cardio affects your appetite.

Something I forgot to mention, with each exercise you do, start with weights that you can handle comfortably with good form. The ideal working weight when you start a new routine is about a 6/10 perceived effort - most of the effort should be in getting the movement right, rather than really busting it out. As you add a little bit of weight to the exercises each week, you'll push up the amount of effort that goes into just moving the weights. Once you get to the point where, on Monday, you can't get all 3 sets of 8 with <2min rest between sets, decrease the working weight next week by about 10% and start working back up in the prescribed 2.5kg increments.

 

[Albert Smith]

It’s wrong. Who said aerobic exercise doesn't work? Do aerobic training more. It is true; the idea of spot reduction is an absolute myth. When you want to lose weight in one area of your body, you actually lose it all over your whole body, the arms included.

Do aerobic exercise for 45 to 60 minutes, 3 times a week on alternating days. To put more emphasis on your arms, do exercises that recruit your upper and lower body at the same time like swimming, rowing, and elliptical training, rope jumping and kickboxing.


Jump rope or use a bicycle to lose lower-body fat. Performing a variety of fat-burning exercises can work your buttocks, hamstrings, quadriceps, inner and outer thighs, and calves and enhance the tone of your muscles while burning calories. By changing up your workout routine, you avoid fatigue and monotony.


Try to eat smaller, healthier meals daily to burn thigh and calf fat. Keep in mind a workout program is half the equation when it comes to losing lower body flab. Your diet must consist of high-quality proteins, fresh fruits and vegetables, low-fat dairy, and grains. Mix and match these foods in every meal to help boost your metabolism, stabilize your blood sugar and suppress your appetite.