I ‘ve been puttine off exercise for the past few months now and wanna get back in the groove of again but I want a specific routine to follow. I don’t wanna weight train as much, I’d rather build lean muscles so if you can recommend a routine for that, it’d be great and any other suggestions would be helpful too. Thanks.
I especially wanna work on longer, leaner, more flexible legs as well as a strong core and upper-body.
January 27th, 2010 at 11:57 pm
Whatever you’re working out be sure to stretch out and drink plenty of fluids; it also helps if you don’t eat before you workout. Do about 5 minutes stretching before the workout and another 5 stretching after the workout (prevents soreness the next day). If you’re working with weights, remember; more resistance and less reps builds strenght while less resistance and more reps builds endurance. Eating healthy is important as well; go for more protein.
GOOD LUCK!!!
OK, here some specific ab exercises (25-30 min a day 5 or 6 days a week);
- lay on your back and lift up both legs + hold, then curl your feet and bring them to your chest; then repeat.
- sit so only your butt is on the ground (feet in the air) and twist somewhat fast (torso right, legs left then vice versa); the farther you twist the better your results
- hold the ‘up’ push-up position (at least 2 minutes)
- core hold; make ^ shape with forearms by holding hands then do the ‘up’ push-up position (at least 2 minutes)
For the legs do (20 minutes a day 5-6 days a week);
- squads
- intense hamstring stretch; while standing, grab some weights and reach down to touch the floor and back up again; it increases strenght and endurance along with flexibility + it doesn’t hurt like other stretches
January 28th, 2010 at 12:43 am
Im a NCSF Certfied Personal Trainer. If you want to get in better shape without using any weights that is totally fine. When you can master moving your own body weight around with ease, you are then truly in shape. You will get some of these huge body builders, that can’t even touch their nose to save there life or do a pull-up for that matter. I recommend to do Push-ups using push up handles, so you can drop down lower than if you were just on the floor. Do crunches (not sit-ups, bad for neck and back),and Side Crunches. In the regular crunch, aim your chin to the ceiling to keep you back and neck from getting hurt. You also need to be doing wall squats with a Stability Ball ($12 at wall mart=), put the stability ball at your lower back while leaning against a wall; allow your self to drop down to 90 degrees and then hold it there for 4sec. then push back up. Your feet should be out in front of you, to the point when you squat down your knees are staying behind you toes. This will keep away knee pain. After you do all that stand up and Jump in place like you are doing jump rope for a total of 5min., if you need to separate them into 5,1min session that is fine too. If 5min becomes to easy than kick it up a notch=)
Do not worry about how much you need to be doing, do as many as you can to the point of exhaustion on each exercise, wright those numbers down for each one. Every day you do them, try and beat your last number by at least 1-2 reps. In about two months your body will become very good at moving your own body weight around in any movement. Watch what you eat and you will see huge gains in strength and low body fat! Hope this helps=) it allows for Lean Tone Muscle!!!!!