Hi there, im new on here & have read some posts & see your a very experienced bunch of people with great tips etc.

I have been going to the gym for about a month and a half now, 3-4 times a week for about 45 minutes, and I go for walks on the weekends.

I am trying to shape my calves and thighs & bum. At the moment i do swiss ball squats and leg press at the gym, and run on the treadmill.
Can i be doing anything else to target these areas? i wouldnt mind loosing weight either.

Also i would like to know how to tone my upper arms as they are a bit flabby, i do the uperhand pulldown at the gym, along with dumbell bench press, altho im not sure if thats targeting my arms?

I dont eat much in a day, i have oats for breakfast, 10 almonds for morning tea, tuna or salmon for lunch with a salad, an apple in the afternoon along with a diet shake (100 cals) and dinner is grilled chicken or steak with veges. I would be lying if i didnt say i had the odd cookie, but definatly not every day, maybe twice a week i will have a little treat.

I also drink plenty of water

So, what can you help me with, am i doing anything wrong here and what can i do to get quicker results!

thanks

Here are my 5 favorite tips for fat loss...

1) Eat 5-6 small meals throughout the day. Each meal should be 2-3 hours apart. Each meal should contain one protein and one carb. The first meal should be eaten within an hour after waking.


2) Drink a cup of water at each meal.


3) Rest properly. This means taking at least 48 hours between strength training the same muscles, and it also means getting at least 7-8 hours of sleep per night. Lastly, it means taking 1-2 days off from exercising per week.


4) Cardio. This should be done at different intensity levels and different session lengths. Consider doing a low intensity/long session, a high intensity/short session and a few medium intensity/medium length sessions.


5) Strength Training. Strength train each muscle 1-3 times per week. You should lift a proper weight and perform the proper amount of sets/reps for your strength training method. If you need more guidance or exercise ideas you can head over here.


All of the above things combined will result in fat loss.

Welcome! It sounds like basically what you are shooting for is to be more firm all over and have a fit look. To achieve that an all over strength training program, combined with some cardio vascular exercise and a healthy, balanced nutrition program will be your best bet. Compound exercises such as squats and stright leg deadlifts are great for lower body. For upper body exercises such as bench press, military press and barbell rows are great, among many others.

It's a good idea to do a variety of cardio vascular exercise. You can use different methods such as walking, jogging, biking, classes at the gym, etc. You can do some high intensity sessions, and some low intensity sessions.

Nutrition is critical to seeing changes in your body. Small meals balanced with complex carbs and lean proteins, with some good fats in there throughout the day will keep your bpdy runnning. Lots of veggies and high fiber foods, plenty of water.

Let me know if I can help at all! Glad to have you here.

Sarah
What happens when you keep on spamming

No, because you cannot spot reduce fat unless you undergo surgery.

Yes, you can hit those muscles, and build them up, but you MUST reduce total bodyfat, mainly through proper eating. Reducing total bodyfat reduces fat from your buns and legs, allowing the muscle underneath to show through, giving a 'toned' appearance.

Squats, deadlifts, lunges and all their variants will do wonders for the legs and glutes.

For calves, you can do push presses and calf raises.