Decided If I'm going to be fit, lean and trim for next summer I gotta start now, but I need some workout ideas that directly targets my problem areas. Any suggestions?
How to Lose Weight Fast at the Gym
Recommended Answer:
jogging is an excellent exercise because it let you lose weightevenly throughout your whole body. If you want to lose weight inspecific areas, you should target them with exercises. If they areyour problem areas, they will be very difficult to tone. You will haveto work double on them. The best approach is this:1. Lower/control your daily calorie intake (control for normalweight, lower for overweight).2. Run/jog to lower your overall body fat percentage.3. Target your problem areas with exercises.an excellent exercise, you can do it in front of your TV: sit on astool, and put your toes under something (piece of heavy furniture,for example). In your hands hold a little dumbbell. Please, make surethat it is not very heavy, start with one kilo, for example, or youwill damage your back and spine! Slowly move the upper part of yourbody back, until it's parallel with the ground. Stop for a second andmove it back to the sitting position. Repeat ten times. Every week addto the number of repetitions. You will see the results in a week,guaranteed! Your stomach would be flatter and stronger. Dumbbells do wonders. Much better than thesecrunches - I came up to three hundreds and there was no results ATALL. With the dumbbells you will see it in a week.These exercises show basic moves targeting the muscles of the backincluding the latissimus dorsi (the large muscles on either side ofthe back), the upper back muscles (rhomboids and trapezius muscles)and the lower back (erector spinae). It's important to work all areasof the back when strength training, so try choosing a variety ofexercises to target the upper, mid and lower back areas.Dumbbell Rows1.Bend over at the waist until the torso is parallel to floor or at45 degree angle, abs in and knees slightly bent. 2.Hold medium-heavy weights straight down without locking the elbows. 3.Bend the elbows and pull the weights up until the elbows are levelwith the torso in a rowing motion. Try to keep the shoulders relaxedand away from the ears. 4.Lower and repeat for 1-3 sets of 10-16 reps.Barbell Rows1.With feet about hip-distance apart and hands a bit wider thanshoulders on the bar, bend forward at the waist until you're at abouta 45-degree angle. Keep the shoulders back, the knees slightly bentand the abs tight and look straight forward. 2.Begin the movement by taking the weight out in front of the knees. 3.Bend the elbows and contract the back to pull the weight in towardsthe bellybutton, following the line of the legs. 4.Bring the elbows just past the torso and squeeze the back. 5.Lower down and repeat for 1-3 sets of 8-16 repsBarbell High Rows1.With feet about hip-distance apart and hands a bit wider thanshoulders on the bar, bend forward at the waist until your torso isparallel to the floor. Keep the shoulders back, the knees slightlybent and the abs tight. 2.Bend the elbows and contract the back to pull the weight up towardsthe chest. 3.Bring the elbows just past the torso and squeeze the back. 4.Lower down and repeat for 1-3 sets of 8-16 repsOne Arm Row1.Place the left foot on a step or platform and rest the left hand orforearm on the upper thigh. 2.Hold a medium-heavy weight in the right hand, tip forward keepingthe back flat and the abs in, and hang the weight down towards thefloor. 3.Bend the elbow and pull it up in a rowing motion until it is levelwith the torso or just above it. 4.At the top of the movement, squeeze the back while keeping the hipssquare and the abs engaged. 5.Lower down and repeat for 1-3 sets of 10-16 reps, then switchsides. Back Extension1.Lie face down on a mat and place the hands on the floor or behindthe head (more advanced). 2.Contract the abs and keep them contracted throughout the exercise. 3.Squeeze the back to lift the chest a few inches off the floor. 4.Lower and repeat for 1-3 sets of 10-16 reps total on each arm. Dumbbell Pullover1.Lie face up on the ball with the head and shoulders supported,weight resting over the chest. 2.Keep the glutes contracted to lift the body into a bridge position,making a straight line from knees to head. 3.Take the weight straight up over the chest, arms slightly bent. Youcan hold a dumbbell on either side or use a medicine ball. 4.Keeping the body tight and stable, slowly lower the weight behindyou, keeping the elbows slightly bent. 5.Only lower the weight as far as your flexibility allows and try notto lower the weight below your head. 6.Contract the back muscles to pull the weight back up over the chestand complete 1-3 sets of 10-16 reps
Other Answers:
- first thing is u need to lift weightsu need to tone up through weight training, u need to get strongeran then after weights do cardio for 30 minsan also u need ab training for 5-10 mins a session
- It seems like you have more than problem areas and need to lower your body fat percentage overall. This can be done by exercising and eating at a caloric deficit.
