EPTIf you have a playground nearby, you can do bodyweight exercises there. I like hanging leg raises and planks for core work.
TL Health and Fitness Initiative 2011 - Page 547
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AoN.DimSum
United States2983 Posts
If you have a playground nearby, you can do bodyweight exercises there. I like hanging leg raises and planks for core work. | ||
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Kurr
Canada2338 Posts
On September 04 2011 01:31 dudeman001 wrote: Bicycles are great for your abdominal area. So are leg lifts and flutter kicks. Also, just in case you're doing situps with your arms over your chest: put your arms behind your head. And if you just want to make situps burn more, hold some kind of weight behind your head. Thanks, I'll try to add leg lifts and flutter kicks for a while. As for my situps, I usually put my arms on the side of my body but I can try putting them behind my head in the future. On September 04 2011 01:31 rEiGN~ wrote: Forget about situps and pushups if you're trying to lose weight. I'd tell you to lift weights but that's a no go if you're afraid of gyms. Fix your diet and do cardio. See the first post. edit: I'd like to add that if you insist on training your abs, do crunches instead of sit ups. They're more efficient. I walk around 1-2 hour per day and I have already fixed my diet; I've haven't had too much of a hard time and it's been going well for a month now. I didn't ask about those because I'm comfortable enough with them. I'm not trying to get muscles but getting I still want to be in better shape which is why I have the daily routine. I know I'll get a small amount of them but for me it's just losing weight and doing a small amount of exercise at the minimum each day. As far as gyms go, it would need to be free because I can't afford to go to any. Besides, I started from 285 pounds last month (lost around 7 pounds so far) in pretty much the worst physical shape possible. No point going to a gym until I can build up a better routine. | ||
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InfC.AnatoLiy
United States154 Posts
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glurio
Germany597 Posts
Aim for one pound a week. | ||
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FiWiFaKi
Canada9859 Posts
If you are doing sit ups/push ups you ARE trying to get muscles, and push-ups are not much different from lifting weights. Notice it or not you are just doing exercises without weights rights now. What I recommend for you though, is if you just want to strengthen your body overall and improve its endurance, do 15-20 reps of exercises you feel tired after. You wont be getting bigger really, but you wont feel like a paper stick. Without weights you can work your triceps + chest well with dips (just do as many as you can) and for biceps + back you can do chin-ups or pull ups, even better alternate them to get a better built is to alternate. Problem is, it is highly unlikely you will be able to do that many of those without doing them assisted (which once again you need a machine for). At my job, we found a way to workout there when we're bored, we squat bags of flour, do all different kinds of push ups. we have this huge bucket to do deadlift with, you can find stuff around your house and try doing that. | ||
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phyre112
United States3090 Posts
On September 03 2011 15:44 decafchicken wrote: Turns out decaf deals with his emotional issues with half whole milk half spiced rum. Love my milk. Saw someone with a "friends dont let friends drink milk" bumper sticker. needless to say i was less than impressed with this person. Go flip the car. We all know you can do it. On September 03 2011 15:51 ShadowDrgn wrote: The biggest problem I had with cleans was trying to yank the bar off the floor and clean as fast as possible. It helped me a lot to do the movement as a controlled deadlift and only explode once the bar reached the pockets position. Hip drive, shoulder shrug, and catch the bar on your shoulders. I was in the situation where I couldn't put the "Deadlift and Hang clean" together - I found that I wasn't really getting any hip extension. Try to emphasize that, then do the other two parts just... as well as you can, and see if it helps. Contrary to what Shadow wrote, I actually found it easier when I started pulling HARD (not fast, but "with strength") from the floor, and bringing the hips forward explosively once the bar hits just below mid thigh. | ||
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phyre112
United States3090 Posts
On September 04 2011 01:36 Kurr wrote: I walk around 1-2 hour per day and I have already fixed my diet; I've haven't had too much of a hard time and it's been going well for a month now. I didn't ask about those because I'm comfortable enough with them. I'm not trying to get muscles but getting I still want to be in better shape which is why I have the daily routine. I know I'll get a small amount of them but for me it's just losing weight and doing a small amount of exercise at the minimum each day. As far as gyms go, it would need to be free because I can't afford to go to any. Besides, I started from 285 pounds last month (lost around 7 pounds so far) in pretty much the worst physical shape possible. No point going to a gym until I can build up a better routine. Always better to do something than to do nothing. If body weight at home, with diet and walking is what you can handle atm, that's good. Keep that up, build up to doing more and more awesome things. Body weight Squats are going to get easy very quickly - your legs are strong. I would suggest you try out some kind of progression like THIS to build yourself towards a more difficult movement. As far as training abs, situps are just about the most inefficient way to go about it. I personally like planks and L-sits (you can read about L-sits on the sit I just linked). Planks are easy enough to progress on too - you hold them for a longer time, then you raise one leg, then you put some kind of weight on your hips... could be anything from a weight plate, to a jug of milk, to (what I use at home) my textbooks. Nice to get my moneys worth out of them, you know? I'd definitely recommend buying a chinup bar that you can put in your doorway, or like dimsum suggested goign to a playground near by. Dips and chinups and pullups are MUCH better for trainign the upper body than pushups, and it doesn't sound like you're interested in the big time gymnastic skills (planche and lever and etc) | ||
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eshlow
United States5210 Posts
Nutrition is abut 80-85% of weight loss. Lifting heavy weights or bodyweight strength training > intervals/circuit training > light weights = cardio > abs exercises for losing fat. Unless you have specific endurance goals, you will not want to do much cardio if you have access to weights. Lift heavy weights, or if you don't have access to a gym do bodyweight strength work or some type of interval work. These are more effective than cardio. Avoid light weights as they are ineffective. If after weights or interval work you want to add abs that's fine, but do not be under the illusion that abs work will help significantly because it won't. | ||
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Logros
Netherlands9913 Posts
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Snapplecakes
Norway78 Posts
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eshlow
United States5210 Posts
On September 04 2011 02:31 Logros wrote: Does anyone here do or tried fasted training? I'm starting with Leangains on monday and I'm putting my daily schedule together. I don't have a lot of classes so I'm pretty free to shift stuff around and I'm trying to decide if I'll go with the fasted training or with 1 pre-workout meal. I tend to function best eating about 1-2 hrs before workout. Some people like eating before workouts, or going 3+ hrs into them fasted. All depends on how you feel. | ||
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Logros
Netherlands9913 Posts
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infinity21
Canada6683 Posts
I don't think there's a huge difference in how I feel immediately after compared to training later in the day after some food. Do whatever is more convenient for you I think if you are training fasted, you can run out of energy a bit faster because your body is not processing any carbs. So something like 5x5 at your max weight may be more difficult. I could be wrong though, maybe it's all in my head ~_~ | ||
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FiWiFaKi
Canada9859 Posts
I really like seeing the progress, and also give a couple sentences of advice, so if there's a certain body type that you are a little fond of you can follow in their footsteps or whatever. Doesn't sound far fetched to me, although almost everyone is doing the same program here anyways. | ||
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xJupiter9x
United States150 Posts
I used my brothers straps because my hands were already exhausted from the 3x5. but that is 375 lbs. or 170.5 Kgs also what is the best way to strengthen grip quickly? | ||
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ShaLLoW[baY]
Canada12499 Posts
On September 04 2011 04:34 xJupiter9x wrote: Yesterday I squatted up to 2 reps at 275 since it's supposed to be either light squats or front squats. Then did 3x5@140 press then did 3x5 deadlift@315. Then did this to see how high i could go so far. http://www.youtube.com/watch?v=qsva2lFD4nw I used my brothers straps because my hands were already exhausted from the 3x5. but that is 375 lbs. or 170.5 Kgs also what is the best way to strengthen grip quickly? Try sitting back to about parallel before you start, you seem to be straightening your legs really fast and pulling with mostly your back..it's something I do too, but if you can activate your quads/hams/glutes as you're starting the pull it gets a lot easier. Also, use chalk instead of straps to work your grip a bit more? I find that using chalk, my grip still gets tired but not nearly as fast, maybe use it as an intermediate to straps? | ||
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xJupiter9x
United States150 Posts
On September 04 2011 04:49 ShaLLoW[baY] wrote: Try sitting back to about parallel before you start, you seem to be straightening your legs really fast and pulling with mostly your back..it's something I do too, but if you can activate your quads/hams/glutes as you're starting the pull it gets a lot easier. Also, use chalk instead of straps to work your grip a bit more? I find that using chalk, my grip still gets tired but not nearly as fast, maybe use it as an intermediate to straps? I would use chalk, but I don't have any, and the YMCA is really retarded lol. So I wouldnt even be able to have it there anyway | ||
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BouBou.865
Netherlands814 Posts
On September 04 2011 03:27 FiWiFaKi wrote: If anyone wants to post pictures of their body + how long they have been working out it would be cool. Hope it doesn't sound homo. I really like seeing the progress, and also give a couple sentences of advice, so if there's a certain body type that you are a little fond of you can follow in their footsteps or whatever. Doesn't sound far fetched to me, although almost everyone is doing the same program here anyways. Funkie will castrate us if we don't post end november. End november this'll be NSFW I swear. | ||
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caruso
Germany733 Posts
Age: 23 || Height: 173 cm || Weight: 65 kg Starting Date: 03.09.2011 || Goal Date: 01.10.2011, 01.11.2011 Weight goals: 62 kg, 59 kg Misc goals: get fucking sleeping cycle right. | ||
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phyre112
United States3090 Posts
On September 04 2011 05:15 BouBou.865 wrote: Funkie will castrate us if we don't post end november. End november this'll be NSFW I swear. Beginning of november. Which is perfect, since everyone should be in the process of getting those ripped abs for their halloween costumes. Maybe I'll be an abercrombie model, for giggles. | ||
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