best way to lose weight is to cut back on all junk in your diet!

so no white bread, rolls, pizzas, chocolate, fizzy drinks, energy drinks, chips, crisps, cereals from a box.
eat more green veg (salad for lunch), fruit and nuts (for snacks), wholegrains - bread, pasta, rice.
lean protein - eggs, chicken fillets, round mince, fish.
porridge for breakie.
basically don't eat processed food.
everyone can have toned muscles, just usually there's a layer of fat hiding them

as for building up your legs, what injury did you have??? That might affect what you can do.

Shannon - see some good nutiriton advice here.
http://www.totalgaacoach.com/nutrition
Nutrition will play a big role in developing your body composition.
If you are now healthy after injury and cleared to begin training, you can develop leg strength by working on exercises such as split squats, lunges, bridges and single led deadlifts.

Hello Guys I'd like to overall tone my shoulder and abs up a little bit. What are the best workouts for toning and developing muscle?Any good idea?Thanks!!

Hello Guys I'd like to overall tone my shoulder and abs up a little bit. What are the best workouts for toning and developing muscle?Any good idea?Thanks!!


[url=http://www.nolimit-personaltraining.com/blog/2011/01/27/anaheim-hills-boot-camp-trainer-explains-what-our-boot-camp-really-is/]Anaheim Hills Boot Camp[/url]

Burton - If you looking to tone up I suggest you really clean up your nutrition ( you will see the areas much better then). In regards to developing muscle on the shoulders, as a player these need regular 'looking after' more than trying to tone them. Some great ideas here http://blogs.menshealth.com/fitness-pros/7-drills-for-shoulder-health/2011/10/16/ ( these will help to develop your shoulders too)