It’s still ice cold outside, and I don’t belong to a gym- What is a good exercise routine i can do at home? I have 2 forty pound dumbbell weights….I need to lose weight- shoudl I do jumping jacks? Running in place?
Just pick up some 3-10 pound dumbbells at Target or Walmart – they’re fairly inexpensive. Use those for toning your upper body. For your lower body you don’t really need any equipment, you can do lunges and squats for your legs and buttocks, and do crunches for your abdomen. http://www.amazon.com/gp/product/B000I1G…
Here’s a set of dumbbells that go from 2.5 pounds to 12.5 pounds:
http://www.amazon.com/gp/product/B000N9E…
You will also need to add some cardio exercises. There are a lot of exercise shows on TV, or you can buy DVDs, or just go for a walk. A fun way to do cardio is by getting one of those mini trampolines and running on it while watching TV. http://www.amazon.com/gp/product/B000Q6J…
Here a great article on portion control and exercise:
http://www.ehow.com/how_4683899_lose-wei…
I read on a exersce forum that if you cant squat one and a half your own body weight comfortably you shouldnt even bother with a split weights routine, and you should stick with a full body workout 3 times a week. What do you all think?
The Lil Jack Workout is Great http://www.youtube.com/watch?v=TKCGe2Ezris Check it out
There seem to be a trillion different weight lifting exercises — many targeting every little muscle in the body. That’s great if one’s looking to be a bodybuilder, but I want to my improve overall strength. If I gain some muscle mass, great. But it’s not my first goal.
What do you think are the key weight lifting exercises that work the major muscle groups?
Each week will have 2 upper body and 2 lower body workout days, but you will never work the same muscle more than once per week (with the exception of the abs which are worked on both lower body days). Workout 1 and workout 3 will focus on the muscles of your upper body and workout 2 and 4 will focus on the muscles of the lower body. It is a good idea to plan your week or month out in advance.
You might want to simply put a 1, 2, 3 or 4 on the calendar for the days that you will do each workout and then stick to it! You might also want to print out the workouts and stick them on the wall if you are working out at home or put them in a folder that you take to the gym.
Make sure to do each move slowly and with purpose. The “negative” part of the lift (usually the downward motion) should be done more slowly as the resistance to the weight at this point is the strongest and most of the results come from this part. Think of lifting for one second and returning to the start position in 3 seconds. Be sure to fully focus on the muscle you are working and feel it getting larger with each repetition.
For the past month atleast, I’ve been working out and mainly on my abs and I have seen no results and I’ve been told by several people to do cardio workouts and by others that I shouldn’t since im very skinny and im not likely to have much body fat.
By very skinny, I mean i’m about 5"8 and only 130 pounds.
For the past week, I have been drinking this protein shake that contains 30mgs of protein in each drink, I usually drink about one daily. And for the past month, I have been eating good, the only bad thing I have been eating is probably pizza and drinking soda.
I only have pizza maybe twice a week at most and I drink maybe 2-3 sodas a week. I drink alot of water, I sometimes drink smoothies in the morning while having a big breakfest.
Anyways, my diet isnt the best in world nor is it the worst. So why haven’t I gained much abdominal muscle?
If its because of not doing cardio, then what type of cardio should I do? I have this machine thats similiar to those stair machines.
even though it sounds like you dont have much fat on you at all. you need to lose as much of the fat in the mid section as possible, so you might want to cut out the pizza and soda. but like i said you probably dont need to. You also need to make sure you work your abs with situps, and other ab exercises. Use weights, just like every other similar muscle the more you push it the more it grows. As for cardio, running is great. While running keep your abs contracted and it will work them even better. Also if you have access to a rowing machine, rowing (or urging) is an amazing workout and forces you to use your abs.
Good luck
it got to be a 6 day program with sunday as a day off, anyone know of one? a website would help out a lot, thanxx and results got to be pretty fast
Gaining weight is a two step process. I’m assuming that you want to gain the good kind of weight – muscle, not fat in which case you have to eat more and lift weights or engage in some sort of strength training routine.
The most important rule to remember if you want to gain weight is to eat more calories than you burn. Only by doing this can your body use the excess energy to build muscle. If you eat less than you burn, there is no way to gain weight, it’s as simple as that. Your first step is to figure out how many calories your body burns per day. Use this calculator http://calorieneedscalculator.com to get an estimate. Now eat more than you burn and you’re on your way to gaining muscle.
Gaining weight is as simple as eat more than you burn but if you want to gain muscle, you also need to exercise. If you just ate more without lifting weights, you’d just gain fat and become unhealthy and overweight. When you lift weights (or participate in any strength training) you’re actually causing some damage to your muscles.
When you rest, your body uses those extra calories to repair and rebuild the muscles. When this process is complete, the muscle is stronger and a bit bigger than it was before. You obviously won’t notice a difference right away, but over time you will find yourself becoming stronger and bigger.
You need to keep your diet clean to gain the right kind of weight. Stay away from sugary and simple carb foods such as candy, foods made with white flour, soda and other junk. These foods will promote fat storage, something you don’t need. Stick to foods made from whole wheat flour, oats, brown rice, lean sources of protein (chicken, some cuts of beef, fish), nuts, beans, legumes and protein shakes – yum yum. If you need more details, go to the Guide to Gaining Muscle – http://straighthealth.com/pages/guides/gainweight.html
ok, i have been lifting 25lb dumbell weights every other day for a while now. im not sure how many reps i can do, but i do it with music playing and i can go for about 3.5 minutes, 4 if i push myself. im pretty sure i should increase the weight, just wondering whats all your opinions/recomendations on what weight i should move up to.
get off your fatass and buy some new weights lol jk
I am looking for a 30 minute circuit training workout that i can do at the gym on machines.
3 sets of 8-12 repetitions:
*Leg Press or Leg Curl (thighs)
*Leg extension (thighs)
*Hip Adductor (thighs)
*Lat pull down (back/shoulders)
*Seated row (back/shoulders)
*Biceps curl
*Pec Fly Machine (chest/shoulders)
*Inline chest press
*Shoulder Press
*Lateral raise (shoulders)
*Triceps extension
*Triceps push down
*Ab workout (3 sets of 15-20 repetitions crunches, etc)
…………………………………
These machines or very similar ones are at most gyms and in combination will work out every part of your body.
Of course, you cannot do all in one routine.
Just take break these up in half by body parts doing half of the body parts one day and doing the others the next day.
For instance, workout out on your thighs and shoulder/back one day and the next work out on legs/chest/arms….or whatever you feel most comfortable with.
These machines are just suggestions but just remember to use machines that work out your thighs, chest, shoulders, back, biceps, triceps, and work out on your abs.
Good luck!
Just a note, do the abs last because you use your abs for balance and if your abs are tired you won’t be able to use the machines properly.
I do cardio about 5-6 times a week. I do cardio 3-5 times a week and then weight training 3 times a week. I try to do my abs everyday to every other day. I am starting to see a 4 pack however, I still have some flab on my abs that I cant seem to get rid of. What kind of ab workouts can I do to tighten and tone them?
Sit-ups and leg-ups and trunk twisters…….run and drink cold water. The sit and leg ups do only 3/4 of the way as not to hurt your back or neck……..I put my fingers against my ears, not behind my head. If you shorten the distance the abs stick out a little more, rather than long stretchy moves. The running and cold water will take the fat off and then go easy on the snack sugar’s.
Hello !
My trainers in the gym they told me that it is impossible to strengthen the abdominal muscles as the ideal , Which is a 6 muscles in the abdomen unless he did the break-fat , I do abdominal exercises often to get the ideal format for abdominal muscles but is the trainers talk is right ? that abdominal exercises is not enough to get what i want ?
Well abdominal exercises do not burn fat, they just tighten the muscles to make it look like you have a "six pack’ or an "eight pack." You need to burn off the excess fat or weight above those muscles. Run outside, treadmill, or a stationary bike. Do that for a while and you will start seeing results.
Im talking about a diet that:
Allows you to build muscle without accumulating fat when bulking.
Allows you to loose fat without loosing muscle when cutting
Induces an increase in serum anabolic hormones naturally
Gaining muscle without gaining a little fat is a hard thing to do. Same thing with cutting without losing a little bit of muscle. You could try reading Burn the fat feed the muscle, by Ton Venuto.
Email me at chilechinchilla@gmail.com. I can send you some great books if your interested.