[worried]

hi guys if u can help than please do so

Well i'm after the best way to tone up in 4 weeks.

I'm 20 years old approx 174cm tall (not sure what that is in inches sorry) and i weigh 56kg i really want to tone my stomach and hip area however i need to do this and not loose to much weight.

do u have any advice on how to do this i've been doing sit-ups and stretches but nothing is working please help i only have 4 weeks

[Bill]

Height: 5'8.5"
Weight: 123 lbs.

(for the U.S. people).
non-metric :P

[cindy0039]

Wow, that's thin. You're right, you don't need to lose any weight.

[Ryan]

Well....here's the problem: there is no such thing as "tone," so there is no way to improve it as described. What that term really means is low bodyfat and decently muscular.

At your height and weight (Bill beat me to it), losing bodyfat is really not something you need to consider. I highly doubt you are unhealthy in bodyfat percentage. Assuming you did decide to attempt losing bodyfat, it is IMPOSSIBLE to spot reduce bodyfat; you CANNOT target fat in your abdominal or hip region and have it removed. Bodyfat is removed from all over the body in a genetically determined pattern that you cannot control.

The other aspect is increasing your muscle mass, which is a reasonable goal. This requires a proper strength training program and possibly some improvements in dietary habits. The issue with that is....you're not going to see any drastic changes in 4 weeks unless you want to accept significant unhealthy side effects...which is not appropriate for any exercise routine or dietary approach. Fitness is something that requires serious dedication, not short-term impulsiveness.

But let's step back from this - why are you so concerned with achieving these changes, much less in 4 weeks? You are not suffering from obesity, nor are you even overfat. What is the root issue here?

[longlegzs80]

I suggest if you want to get toned, the best way to do it is if you don' t want to spend money on the gym, go to a park and walk at a fast speed. Don't stroll. Or, do some streaching, or lifting, or buy one of those big balls and do some ab work with it by laying on it, or putting it between your legs and doing leg and butt lifts. Just something. You can easily get toned in 4 weeks. I really suggest going to the gym, but if you can't afford it, then do some stuff like walking and don't stroll.