Brag thread/a couple questions

[Lummex]

Okay, so I am very excited. I started working out again in January after a couple years of not exercising other than some sporadic and random trips to the gym. Now, I try to go at least three times a week, and it feels amazing. I've never been really fat, but I was getting a little too chunky for my taste. In summer '06, however, I had a bangin' body. And now, my friends, it is finally returning. My arms are no longer chunky, they are thin and toning up quite nicely. My stomach is slowly but surely flattening back up. My butt is not a gross blob, it is firming up. My love handles have disappeared already. My face isn't so round. I went on a long hike yesterday and barely stopped for any breaks at all. In August I went on the same hike, and had to stop every 15 minutes or so. I am sore all over, but it's that awesome kind of sore, where you feel all these new muscles you didn't know you had. Ahhh! I'm so happy about all this.

Sorry, I just needed to brag somewhere.

Now a couple questions. I always seem to have trouble with getting toned legs. I do 30 minutes of cardio and then weights at the gym, and though my legs are definetly losing weight, and though I feel new muscles, they are not toned. I especially want toned calves for some reason, and I have never been able to do that. Also, what's a fast way to lose tummy fat? I do crunches, but maybe I'm just getting a little impatient. I probably need to change my diet a little more (I already have stopped eating as much and have cut back on unhealthy foods, but I can certainly afford to eat healthier than I am now). Any advice?

 

[DAPUNISHER]

Congrats on your progress. :beer: <---low carb

You can't spot reduce fat, the tummy will go as you lean up. If you haven't read the fat loss sticky at the top of the forum, do so, it covers your diet questions pretty well.

My advice on your legs, is to run, particularly for great calves. The women I know with great legs, either have the genetics and youth on their side, or run.

 

[conorvansmack]

Squats or lunges will build the muscles in your legs. Adding muscle tissue makes you look toned.

 

[KingGheedora]

Spot fat reduction not possible, just keep at what you're doing, and maybe improve your diet some more, and you will eventually get what you want. Check fat loss sticky for more detailed info.

 

[brikis98]

There is no such thing as toning. There is more muscle and less muscle. There is more fat and less fat. That's it.

If you need to lose fat, you can't really "spot reduce" - that is, you can't just lose fat from one area in specific, such as your stomach or legs. You have to just work to lower your body fat percentage and your body will decide where the fat will come from - usually, you'll lose it fairly evenly all over. See the fat loss sticky for some good info.

If you want to build muscle, the most effective way is through weight training. If legs are all you care about, then just do some weighted exercises for your legs ~3 times per week. The best choices are those that use compound movements (multiple joints & muscle groups) and free weights (barbells, dumbbells). This includes squats, deadlifts, (weighted) lunges, (weighted) step-ups, cleans, snatches, box jumps. If you have some strange obsession with calves, the olympic lifts in particular (clean, snatch) tend to work them very hard. Having said all that, it's generally a better idea to do a full body exercise program than to just focus on one body part or another. It'll make you stronger & healthier overall, will help prevent loss of muscle while dieting, and will help you avoid muscle imbalances. The bottom of the fat loss sticky lists some good options, such as Starting Strength, Stronlifts 5x5 and Crossfit.