I'm done with losing weight and now I want to tone up to get rid of flab but I have no idea where to begin

Main Questions:

-How often should I exercise?

-What should I eat?

-How many calories, grams of protein, fat, carbs,grams of sugar etc should I eat now that I'm going to be trying to exercise to lose flab?

-What exercises can I do to lose booty, thigh and arm flab?

Background Info:

I weight 122-125 pounds and I am 5'7. I normally eat 1200 a day and after not losing anymore weight for 3 monts, someone told me that all I need to do is lose flab not fat.

First, congrats on losing the weight!

Second, you may want to visit the Fitness forum for resources on how to start firming up the wobbly bits.

For me, I purchased "New Rules of Lifting For Women" which has an entire 6 mo. to 1year workout plan designed to build muscle in women. There is a nutrition plan in the book, but you don't necessarily need to follow it.

It worked for me! I have biceps and triceps and even abs :) I love it.

Katie

check out the fitness forum there's lots of good advice there. And New Rules is a great book, I love it.

122-125 is an very low weight for someone 5'7" so you don't have any fat to lose.    Months on a 1200 cal diet has been too little, I'm afraid, so your body has been using lean tissue for energy rather than the fat you don't have.  'Flab' on very thin people is usually fluid retention, slack muscles and loose skin.

First thing to do, therefore is get your energy and nutrition back up to normal levels.   Typically, a woman your size, over 21,  who is reasonably active needs about 1900-2100 cals a day to maintain her weight.  If you're under 21 you need more than that.  So calculate your starting point 'maintenance' calories and add on a 100 - 200 cal surplus so that your body has some extra energy to convert.  To rebuild the muscle you've lost go with, a good balance of different foods, regular meals/snacks and some resistance/ strengthening exercise.

You should aim to get 40-65% of your daily calories from carbohydrates, 15-25% from protein, 25-30% from fats..... with fibre intake over 25g, sugar under 50g and sodium under 2400mg as other rough benchmarks.  If you choose good quality wholefoods and get plenty of variety you'll  be better nourished and also reduce any fluid retention..

You should expect to gain some weight in the process.  Muscle is a dense material and therefore as you gain muscle, you'll gain weight. 

eat more calories, get enough protein and do strength training, like bodypump classes, they are fun and easy to start.