Toning Up :)

S

SarahMelissa6

0
Hi everyone, I'm new to the forum :)

My name is Sarah and I'm from Australia.

I'm looking to tone up my body. The first area of concern I have is my upper body.
I would just like to get rid of any unwanted fat near my arms, upper back and my neck.
There is also this one place where I can never seem to lose fat from. It's the area just
underneath my armpits and also reaches a little around to the back. I have no idea what it
is called. These links may help me explain the area..





If anyone could help me out with providing some awesome exercises for these
areas (upper back, neck, arms and the one I don't know the name of), I would
Be very greatful!!

Any tips will also be very helpful.

Thank you in advance :)
 
Toning an fat loss are different, but fortunately toning generally helps with fat loss, by burning energy and building mucscle which burns energy at rest.
You can spot train muscle but not fat, sets of crunches tone the muscles nicely but the fat burned during activity and recovery will be general and all over.
I recommend circuits and or body pump style classes for toning, variations on names are massive. This combined with some aerobic/ cardio work for fat loss, ideally a combination of classes and standard cardio, jog, cycle row etc. Swimming is also great.
Things to avoid are classes that are to area focused, toning as with most activities are best when working everything in balance.
What I have advised is assuming you are at a gym, and this could be very stupid, if so please tell me.
 
You assumed correctly :) I have access to a 24/7 gym, also a swimming pool, home gym and fitness classes.

I have just never known what specific things would help me to tone up/lose fat. Maybe it's because I have too many options haha.
 
As a female your workout are usually designed to create a lean and toned body. It should be incorporated by cardio and weightlifting. We all know that Female workouts are different from male workouts because the emphasis isn't on bulking up. Instead, workouts for women emphasize creating a toned and lean body. In general, women prefer not to incorporate weightlifting in an effort to achieve this goal. However, a few weightlifting exercises are necessary to create a toned look.

• Perform 20 to 30 minutes of intense cardio at least three days a week. Cardio helps women tone normal problem areas of the body such as the upper thighs, lower abs and butt. Start your cardio slow by working out for 20 minutes and gradually increasing your workout to 30 minutes. Running up stairs or hills will add an additional workout to your lower body.

• Repeat two sets of 10 to 12 squats, using low or medium weights. Squats will help tone your lower body, especially the quadriceps, calves, lower back, hamstrings and glutes. You may perform this exercise using a squat rack or alternating dumbbells.

• Repeat two sets of 12 hamstring curls. You can perform this exercise by lying on your stomach and lifting your legs, alternately. Do double leg raises for an extra workout on your stomach.

• Perform two sets of 10 quad raises. This will help tone your thighs and upper legs. Also, this exercise requires a machine for you to left weights with your legs.

• Use low to medium weight dumbbells to perform two sets of 10 to 12 arm curls. These will workout your biceps and forearms.

• Perform two sets of 12 tricep push-ups. Tricep push-ups are a type of reverse push-up that can be performed using a low-level chair. Use the chair to apply pressure with your arms, as your feet are extended out on the floor. Do your push-up facing up. This workout will tone your triceps, chest and shoulders.

• Use two 5 lb. dumbbells to perform two 10 rep sets of side straight arm raises, front straight arm raises, bent arm raises and butterflies. Butterflies consist of extending your arms outward from your sides and toward your chest.

All of those exercises would help you to cut the extra fat of your body. Condition is you need to be consistence.
 
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