How to build muscle in these areas?

Upper arms: bicep curls

Forearms: wrist curls

Abs: crunches and leg lifts.

Sides: side plank, side crunches

Thighs: squats

Glutes: dunno

Calfs: calf raises, cycling

To burn fat you have to go on a high protein low carb diet. You can also try carb cycling. That is when you are on , for example , two low and one high carb day. Low carb day-50 or less and high carb 350-500 carbs. You have to be really dedicated. Eat fish, lean chicken breast and and lean meats in general. Eat lots of vegetables. Stay away from any processed foods or drinks. It takes time but if you are truly dedicated you will get the body you want.

As for working out and adding size , go to bodybuilding .com they have a bunch of articles and videos and even training, and diet plans that will help you achieve the body that you want. Hope this helps

construction muscle is thru no ability handy--it fairly is the 1st element think approximately to detect. It takes determination and perplexing artwork. additionally, it rather is superb to lose fat in a localized container like your abdomen--you are going to get carry of fat in superb aspects on your physique and the single element to be able to get rid of it rather is to lose that fat with nutrition and interest. you've gotten six % abs from doing crunches--yet once you're 20 pounds obese then it is going to likely be superb to be sure that six % below the full fat. it rather is in basic terms a demonstration. decrease back on the junk food and soda, purchase some much low-cost weights or in basic terms come across some element heavy and handy to hire and start up determining those palms. Lunges are handy to do and are a ultimate option to be sure your butt and legs. in basic terms take a step forward and carry your knee the full option to the floor and then back up and defend going forward like that. For another muscle exercising--do backward lunges. wish that's helping!