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26 Sep 2006

Toning exercise
I have lost the necessary weight, my BMI is normal, and I am battling with the last bit of 'fat' (wobbly bits) on my thighs, arms, and stomach. I started the 'Bikini Body in 11 weeks' toning plan on this website in the hopes of firming up and loosing this clinging fat. It says however that it is a beginner programme, and three days a week seems to be too few days for me. I am on a more intermediate level. What can I ad to this programme to get the desired effect and make it more intermediate? I don't just want to do any exercise (on other days) when I can do specific exercises that work with the toning exercise that I am already doing. Any suggestions?
Answer 336 views
Expert
FitnessDoc
fitnessdoc

01 Jan 0001

HI Mary

I think you should increase the number of days. I agree with you on this assessment - 3 days is great but remember that this programme is mainly aimed at people who have previously done zero training. So 3 days is a big jump. However, you are different because you are relatively fit and so now, you need to move to the next level. The simple solution is to do the same exercises, but on 2 days a week more than you currently do. However, I realise that this may become monotonous and boring. Therefore, my suggestion is to choose an exercise that you don't do - one of running, walking, cycling, aerobics (not sure if you are at a gym), swimming or rowing. These exercises are all classed as cardio, and this is the best way to combat your problem.Anything that is cardiovascular gets the heart pumping and energy burning is most effective. It is just a question of how you use these cardio sessions. I would suggest at least 5 days a week of cardio training, each session lasting about 30 to 45 minutes, AT LEAST. You have to build up this duration and then keep at it consistently in order to see change.

The specific exercises for the area in question have a relatively minor role, other than that they are responsible for developing the muscle in the area, which creates the appearance of being toned. That's obviously what you want, but you have to realise that you can't do the toning and specific work first and neglect the cardio - it has to work the other way around, cardio first, toning second. So focus on cardio, then on toning.

Diet is also very crucial, and if it's not 100% it will undermine any exercise benefits. So the best thing is to see a dietician or follow a very good diet plan. Just remember that low kilojoule is not necessarily better - too low causes problems as well, because it causes the body's metabolic rate to drop and that affects your ability to lose weight in the future. So don't try to starve yourself or go overboard, rather eat sensibly, cut out as much fat as you can, and listen to your body.

Good luck
Ross
The information provided does not constitute a diagnosis of your condition. You should consult a medical practitioner or other appropriate health care professional for a physical examination, diagnosis and formal advice. Health24 and the expert accept no responsibility or liability for any damage or personal harm you may suffer resulting from making use of this content.
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