How to Tone Your Body After Losing 100 Pounds

Losing large amounts of weight can reverse or prevent many serious health problems including diabetes, high blood pressure, poor joint health and heart disease. Still, losing 100 pounds may create other issues related to personal appearance. Weight loss surgery patients may experience a decrease in muscle mass in addition to fat loss. Depending on how fast the weight loss occurred and how long a person is overweight, there may also be loose, sagging skin. Fortunately, a strength training program can improve muscle mass and overall physical appearance.

Flabby Arms

Tone flabby arms by doing triceps exercises at least twice a week, but never two days in a row. The back of the arms may have loose, sagging skin after losing 100 pounds Increasing the size of the triceps muscles will fill out the space under the skin, causing it to appear more lean and toned. The following is a list of exercises that target the triceps: triceps dip, triceps extension, seated dumbbell extension, and dumbbell kickback.

Sagging Skin Around Chest and Under Arms

Reduce sagging skin on the chest and underneath the arms by training the pectoralis and serratus muscles. This will improve muscular strength and appearance in men and women by filling the loose skin. Train the pectoralis and serratus muscles at least twice per week. The following exercises can be used to build the chest muscles: push-ups, reclining chest press, chest flies, incline bench press and chest dips.

Flabby Abs and Loose Stomach Skin

Exercise abdominal and lower-back muscles to improve posture and the appearance of the midsection. While ab exercises will not reduce abdominal fat or loose skin, they will improve musculature and cause the navel to be pulled back toward the spine. Combine core strength exercises with cardiovascular activity to promote an overall reduction in body fat.

Set a goal of at least 30 minutes of moderate cardiovascular activity on most, if not every day of the week. For increased calorie-burning, do vigorous cardiovascular exercises for at least 20 minutes at a time on most days of the week. Examples include running, swimming and cycling. The following strength exercises will target the abdominal and lower-back muscles: abdominal crunch, abdominal press, modified plank, superman and side plank.

Toning Other Body Parts After Losing 100 Pounds

Engage in strength training exercises for the rest of the body’s major muscle groups at least twice per week, without working the same muscle two days in a row. This will increase muscle mass in your entire body which increases metabolism. A higher metabolism will burn more calories, even at rest, which helps you prevent future weight gain and maintain a healthy, toned appearance.