Exercise Questions - How Do I Tighten
Up My Abs and Arms?
My waist is 30 inches and my lower abs are flabby.
My upper arms are also flabby. I have migraines and neck pain with dark circles
around my eyes. I want to make my waist 24-26 inches and tone up my upper arms.
I also want to remove the dark circles from my eyes. What should I do?
To reduce your waist size and tighten up your lower abs
and upper arms, you will want to incorporate high intensity interval training
to your cardio routine. This will burn the maximum amount of calories and jump
start your metabolism. Make sure to keep each session short and intense (20 minutes).
Here are a few exercises to use:
- Jumping Rope - This is one
of the simplest, yet most effective exercises one can do. In just 15 to 20 minutes,
jumping rope will give you an unparalleled total body workout. Jumping rope is
ideal for cardiovascular endurance and enhances performance in virtually any sport
- tennis, basketball, football, skiing, volleyball and more. This simple exercise
is also great for eye-hand coordination, lateral movement, foot and hand speed
- Sprinting - Sprinting not only burns HUGE
amounts of calories while sprinting, it also keeps your metabolism flying for
days after. Sprinting combined with running / jogging can bring amazing results.
- Spinning - These high-intensity workouts to music simulate
a challenging bike ride, complete with hills, valleys and varying speeds, all
dictated by the group instructor.
By adding this type of cardio routine
to your program, it lays the foundation for fat loss. After this is in place,
you will want to focus on hanging leg raises to tighten up your lower abs and
barbell curls for your upper arms. Here are a few pages for more training exercises
for your abs and arms:
The last aspect to really focus on is your
diet. This is probably the most important thing to reducing overall adipose tissue
(fat). No matter how much exercising you do, if you're consuming more calories
than you're burning, you will simply gain weight. Keep your diet very clean by
eating lean protein (chicken breast, egg whites, turkey breast), fibrous carbohydrates
(mushrooms, broccoli, squash)and plenty of water. Try to drink at least a gallon
of water every day.
Your migraines, neck pain, and dark circles around
your eyes is probably out of the scope for my diet/exercise consulting due to
the fact that it could very well center around other health factors. I would highly
recommend consulting with a physician and have a full checkup.
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