EPTFitness Questions & Answers - Page 146
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Dead9
United States4725 Posts
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Meow-Meow
Germany451 Posts
On July 23 2013 01:31 Dead9 wrote: decline pushups Those are fun, thanks! | ||
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NeedsmoreCELLTECH
Netherlands1242 Posts
On July 23 2013 01:06 Meow-Meow wrote: Is there any exercise that doesn't require weights to work on the shoulder muscles? The ones on the outside of the shoulder, so that the shoulder becomes bigger than the upper arm? I usually only do pull-ups (~20 is my limit, from a completely hanging position), push-ups and sit-ups. To build your lateral deltoids you kind of need to do specific resistance training; free resistance overhead pressing does does something but cable/db side raises are still king. | ||
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Hujjo
Sweden121 Posts
I'm not able to do a single pushup, not normal pushup nor pushups standing on my knees. I've been "bullied" for it for the past, I don't know, uh, for the last couple of months. I was in 9th grade and that's when everybody starts going to the gym and so forth. They compare each other all the time and there's constant talk about who's stronger and those who are the weak ones get picked on. I can barely do any situps, I'm fat, my back is on the point of breaking, or at least breaking in the near future if I don't do something about it. I'm the weakest guy among my friend and I'm also the tallest. (185~ cm, long time since I last measured, could be taller. I don't know my weight either, since I don't have access to a scale.) I'm soon going to start on a new school and I don't want to be the guy everyone laughs at for being the weakest. It would've been ok if I had my friends with me to this new school, but since I don't, it won't be ok. Going to a gym seems quite stupid at this point, as going to the gym is a way of building muscle and showing off to everyone else how much you can lift and so on, and if you're that guy that can't do anything, you'll get laughed at, especially by the big hunks. It's even got to the point where my mother has told me I need to start losing weight, and this made me think about how much candy and sodas I drink without doing any form of exercise. When she told me, that's when I tried doing some routine exercise, like situps, pushups and planking. (Don't know if that's the correct term for the exercise I did, but I'm quite sure.) I found out the second day of doing these exercises, or at least trying to, I could not perform them effectively. I stopped doing these exercises and asked my friend who have been practicing boxing for the last three years. He just told me to do the thing I had already tried and I said I can't do them. He just laughed in response. So, what I'm asking for is this: Exercises to make me stronger, slimmer and something to strengthen my back. I cannot purchase any equipment as I don't have any money because I'm in school and only recieve a small portion of my school money since my mother use the rest for other things, like clothes, food etc. I guess I could talk with my mother and ask if we can purchase some dumbells or elastic bands or something if I explain the situation I'm in. But then comes the next problem if she agrees, I don't know what to do with them. TL;DR: I need some exercises to help strenghten my body, make me slimmer and help my back from being destroyed from constant sitting and no exercise. I cannot do a single pushup, not normal or on my knees. I can barely do any situps, and I can plank for about 30seconds at most. I don't have any money for equipment, and if I did, I would'nt know what to do with it. I cannot go to a gym, because I'm still 15 and I would'nt know what to do at the gym, I would just become embarressed when everyone would start laughing at me for being to weak to do what you do at a gym. //FudgeMaker | ||
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skindzer
Chile5114 Posts
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Dead9
United States4725 Posts
do incline pushups (against the wall) until you can do knee pushups and do those until you can do normal pushups other basic exercises would be crunches (work toward jackknife situps) and bodyweight squats. watch your form on the squats; if you can't get all the way down at the beginning that's fine, just work toward it. crunches actually suck but they're better than nothing if you're just starting out if you can get a pullup bar pullups are really, really good. you can do negatives (stand on a chair, grab the pullup bar, step off and try to control your descent) until you can do actual pullups a basic program would be 3 sets of 5~15 pushups, 3 sets of 5~15 pullups (do crunches if you don't have a pullup bar, or both crunches and pullups if you want), and 3 sets of 5~15 squats every other day. walk/jog/run (don't overwork yourself, but try to jog/run as much as you can) for 30~60 minutes on your off days. once a week, or more often if you're not sore, add another pushup/pullup/crunch/squat | ||
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Levythenobz
Canada42 Posts
Like this: You could also try bodyweight squats. Before I started training with barbells I did the 200 squats challenge and it was fun and the progress was nice http://www.twohundredsquats.com/ If you wanna lose weight, just cut all sugar (you'll be pissed for 1-4 weeks and then the cravings will stop) it makes a world of differences. | ||
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BenKen
United States860 Posts
On July 31 2013 10:42 Hujjo wrote: TL;DR: I need some exercises to help strenghten my body, make me slimmer and help my back from being destroyed from constant sitting and no exercise. I cannot do a single pushup, not normal or on my knees. I can barely do any situps, and I can plank for about 30seconds at most. I don't have any money for equipment, and if I did, I would'nt know what to do with it. I cannot go to a gym, because I'm still 15 and I would'nt know what to do at the gym, I would just become embarressed when everyone would start laughing at me for being to weak to do what you do at a gym. //FudgeMaker Bro, there isn't any program that's gonna get you in shape before school starts, but we can start fixing things. Before you get on a hard workout program though you need to learn how to set goals and set good habits that move you toward those goals. Sound good? Ok let's set a goal. Copy pasta from the weightlifting progress thread, but it still applies. On January 06 2013 15:47 phyre112 wrote:. Remember that goals should be SMART goals. That stands for Specific - A goal should have a number to be hit, a start date, and an end date. Measurable - Keep track of your progress, and know that you are going to hit your goals on time Attainable - Everyone starts somewhere. Stick to the possible, but push for what seems impossible. Relevant - This is weightlifting. I want to see goals in the powerlifts, oly lifts, strongman, body weight, and body fat. Timed - Are you going to do this in three months? Six? If the goal seems too far off, consider making it two or more goals Here's an example: every Monday and Wednesday and Friday for the next month, no matter what, you are going to walk (not run) 1km. Same route, same time every time. You are going to keep track of how long it takes and try to beat your time every time you go out. You can do whatever else you want (push-ups, crunches whatever) in any day you want but you always do your 1km (or 1/2 km, you pick. I'm American so I don't really know how long that is lol) mon wed fri. Is this gonna make you a badass in a month? Hell no. What it will do though is teach you how to set a goal and how to make a habit out of working toward that goal at set times, and how to track progress toward that goal. Once you get good at that, you'll be a lot better prepared for any workout program that you might be interested in, both physically and mentally. Can you do this for a month? Can you track your time 12 times and then come back to this thread and report how it went? P.S. stop drinking soda | ||
micronesia
United States24799 Posts
On July 31 2013 12:12 BenKen wrote: P.S. stop drinking soda I think it's much more effective to tell someone to greatly reduce their soda consumption than to tell them to eliminate it entirely from their diet, as most people won't do that, and therefore they won't be able to follow the advice. | ||
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Hujjo
Sweden121 Posts
On July 31 2013 11:09 skindzer wrote: Hujjo how much are you weighing? Hm, I have no idea, but I guess around 90-95kg. My family don't own a scale, so it's impossible for me to weigh myself. EDIT: I just found a scale at my grandmothers house and weighed myself. 90.7 kg, which equals to 199 pounds. I did wear clothes and had my keys and "wallet" in my pocket. So that would be like an extra kg or so. On July 31 2013 11:28 Dead9 wrote: watch your diet, do some walking/running if you can. don't overwork yourself at the start or you're just going to quit do incline pushups (against the wall) until you can do knee pushups and do those until you can do normal pushups other basic exercises would be crunches (work toward jackknife situps) and bodyweight squats. watch your form on the squats; if you can't get all the way down at the beginning that's fine, just work toward it. crunches actually suck but they're better than nothing if you're just starting out if you can get a pullup bar pullups are really, really good. you can do negatives (stand on a chair, grab the pullup bar, step off and try to control your descent) until you can do actual pullups a basic program would be 3 sets of 5~15 pushups, 3 sets of 5~15 pullups (do crunches if you don't have a pullup bar, or both crunches and pullups if you want), and 3 sets of 5~15 squats every other day. walk/jog/run (don't overwork yourself, but try to jog/run as much as you can) for 30~60 minutes on your off days. once a week, or more often if you're not sore, add another pushup/pullup/crunch/squat All right, what is a set? ^^ On July 31 2013 11:38 Levythenobz wrote: Are you able to do 45-70 degrees pushups? Like this: http://www.youtube.com/watch?v=MjastZ4nJqE You could also try bodyweight squats. Before I started training with barbells I did the 200 squats challenge and it was fun and the progress was nice http://www.twohundredsquats.com/ If you wanna lose weight, just cut all sugar (you'll be pissed for 1-4 weeks and then the cravings will stop) it makes a world of differences. I just tried, no I cannot, it was on a bed, so that might be why. But, I don't think so. My arms started shaking and my back started to hurt. After that, I just fell. On July 31 2013 12:12 BenKen wrote: Bro, there isn't any program that's gonna get you in shape before school starts, but we can start fixing things. Before you get on a hard workout program though you need to learn how to set goals and set good habits that move you toward those goals. Sound good? Ok let's set a goal. I don't care if I get in shape before school, as I will just sit in a corner until someone comes to talk with me. I keep to myself and don't really like people. But people will eventually come up to me and start talking and this is when I will start feeling uncomfortable and start thinking about strength and weight. Copy pasta from the weightlifting progress thread, but it still applies. Here's an example: every Monday and Wednesday and Friday for the next month, no matter what, you are going to walk (not run) 1km. Same route, same time every time. You are going to keep track of how long it takes and try to beat your time every time you go out. You can do whatever else you want (push-ups, crunches whatever) in any day you want but you always do your 1km (or 1/2 km, you pick. I'm American so I don't really know how long that is lol) mon wed fri. Is this gonna make you a badass in a month? Hell no. What it will do though is teach you how to set a goal and how to make a habit out of working toward that goal at set times, and how to track progress toward that goal. Once you get good at that, you'll be a lot better prepared for any workout program that you might be interested in, both physically and mentally. Can you do this for a month? Can you track your time 12 times and then come back to this thread and report how it went? P.S. stop drinking soda I'll start walking early next week, because now I'm at my grandmothers house and I cannot find my way around here, I would just get lost ^^. And yeah, I know I have to stop drinking soda, or at least drink less, but it's so hard T_T. | ||
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mordek
United States12705 Posts
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Dead9
United States4725 Posts
so a set of 5 pushups means you do 5 pushups without resting three sets means you do that three times with a short break between each set | ||
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BenKen
United States860 Posts
If it takes you an hour to walk 1km, and in a month it takes 54 minutes, that might not seem like much but that's a 10% improvement. You will literally be 10% stronger. 10% is a huge improvement. Imagine a 10% stronger group of zerglings or hydras. OP as fuck. | ||
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Garbels
Austria653 Posts
Actually I think walking is the best way to get to know a place no need to wait a week. km to miles tip: + Show Spoiler + One km is only ~0.625 miles. For a not exact conversion calculate times 5 divided by 8. Or the other way around (*8/5) from miles to km. | ||
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decafchicken
United States20168 Posts
On August 01 2013 02:10 Garbels wrote: Hujjo I don't want you to get lost in the swedish woods but I don't think you will get lost if you walk around the house/block. Actually I think walking is the best way to get to know a place no need to wait a week. km to miles tip: + Show Spoiler + One km is only ~0.625 miles. For a not exact conversion calculate times 5 divided by 8. Or the other way around (*8/5) from miles to km. Yeah no offence but that might be the worst excuse i've ever heard. Just walk 500m in a line and then walk back. The best time to start is yesterday. Also, 90kg at 185cm is by no means overweight. Sure it might not be a lot of muscle but it's not a bad weight to be at for your height, you just have to work on recomposing your body to more muscle. You're actually really tall for your age which is a good thing, this is the best time for you to get active and add some strength! When I was your age i was like 167cm, 70kg and 23% bodyfat lol i would have killed to be your size. (about 3 years later i was at 183, 90kg, 12%bf. hormones + working out = awesome) Alot of your problem sounds like you are afraid to get out there and don't know what you're doing - which is completely normal at your age. Educate yourself, there's TONS of resources here and start changing your life today. I would trade places with you in a heartbeat if i could. | ||
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Hujjo
Sweden121 Posts
On August 01 2013 02:10 Garbels wrote: Hujjo I don't want you to get lost in the swedish woods but I don't think you will get lost if you walk around the house/block. Actually I think walking is the best way to get to know a place no need to wait a week. km to miles tip: + Show Spoiler + One km is only ~0.625 miles. For a not exact conversion calculate times 5 divided by 8. Or the other way around (*8/5) from miles to km. On August 01 2013 03:14 decafchicken wrote: Yeah no offence but that might be the worst excuse i've ever heard. Just walk 500m in a line and then walk back. The best time to start is yesterday. Also, 90kg at 185cm is by no means overweight. Sure it might be a ton of muscle mass but it's not a bad weight to be at for your height, you just have to work on recomposing your body to more muscle. You're actually really tall for your age which is a good thing, this is the best time for you to get active and add some strength! When I was your age i was like 167cm, 70kg and 23% bodyfat lol i would have killed to be your size. (about 3 years later i was at 183, 90kg, 12%bf. hormones + working out = awesome) Alot of your problem sounds like you are afraid to get out there and don't know what you're doing - which is completely normal at your age. Educate yourself, there's TONS of resources here and start changing your life today. I would trade places with you in a heartbeat if i could. Actually, I've never been outside this house, so if I would start walking, I would'nt find my way back and there's no one to ask for directions, as I'm in the middle of nowhere. There are no lines, there's just lots and lots of curvy roads, small houses, open fields and forests. I cannot even navigate where I live, mostly because I spend all my time in front of the computer. I might even be taller than 185, last time I measured I was like 183 and that was a couple of months ago during a school checkup. But 90kg is all right at that length? I don't know how much bodyfat there is, but it's a lot tbh. I don't have any noticable muscles in my body. If I flex my armmuscles, you see almost no difference from before. The only place I've got "noticable muscles" would be my lower legs. Yes, I definately have to start gaining some musclemass, as a tall guy with no muscle just looks... wrong. Well, I do have asperger which makes it kind of hard to do things that involve people watching me, or at least be able to watch me. I don't really want to go out alone, but I have to. I don't like to socialize with people other than my few close friends. Me and my friend (The one I asked for advice) suggested that we go running this summer, but that never happened and now he says he doesn't want to go run. I'll just have to ask my mother if we can go walking three times a week, she said we should a while back. | ||
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ieatkids5
United States4628 Posts
1. it allows you go to outside with some sort of guidance, since you seem kinda nervous about going out alone. this is fine, once you walk around a few times with your mom, you'll be able to go out alone. 2. you get to spend quality time with your mom, and that's a good enough reason alone. | ||
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Hujjo
Sweden121 Posts
On August 01 2013 13:03 ieatkids5 wrote: take a walk everyday with your mom. 1. it allows you go to outside with some sort of guidance, since you seem kinda nervous about going out alone. this is fine, once you walk around a few times with your mom, you'll be able to go out alone. 2. you get to spend quality time with your mom, and that's a good enough reason alone. Yeah, I guess. I just don't really like spending time with my family though. :/ | ||
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ShadeR
Australia7535 Posts
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BenKen
United States860 Posts
On August 01 2013 20:54 Hujjo wrote: Yeah, I guess. I just don't really like spending time with my family though. :/ Then don't walk with your Mom if you don't want to lol. Remember, you're supposed to be timing yourself each time, you don't want your mom slowing you down anyway. Just like a video game. Do the level (walk 1km). Look at your score (time it took to walk 1km). Do the level again two days later and try to beat your score. You don't need your mom for video games, do you? | ||
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