ohaaii_chl
I do 30km on a bike everyday, so i'd say the legs are pretty much covered.
Helpp :) ??
Answer
jogging is an excellent exercise because it let you lose weight
evenly throughout your whole body. If you want to lose weight in
specific areas, you should target them with exercises. If they are
your problem areas, they will be very difficult to tone. You will have
to work double on them. The best approach is this:
1. Lower/control your daily calorie intake (control for normal
weight, lower for overweight).
2. Run/jog to lower your overall body fat percentage.
3. Target your problem areas with exercises.
an excellent exercise, you can do it in front of your TV: sit on a
stool, and put your toes under something (piece of heavy furniture,
for example). In your hands hold a little dumbbell. Please, make sure
that it is not very heavy, start with one kilo, for example, or you
will damage your back and spine! Slowly move the upper part of your
body back, until it's parallel with the ground. Stop for a second and
move it back to the sitting position. Repeat ten times. Every week add
to the number of repetitions. You will see the results in a week,
guaranteed! You will see or feel under the fat - if you have any - six
pack and muscles. Dumbbells do wonders. Much better than these
crunches - I came up to three hundreds and there was no results AT
ALL. With the dumbbells you will see it in a week.
Do these exercises three to four times a week and within a month
you'll start to see ripples you never knew you had.
Tip: If you don't have hand weights, use cans of food or water
bottles filled with sand or uncooked rice.
Push-Pull Kickback
How to Do It: Stand in a squat position, legs shoulder-width apart,
knees bent at about 45 degrees, and chest leaning slightly forward.
Hold a light dumbbell (three to five pounds is a good starting point
for all these exercises) in each hand, palms facing your thighs.
Bending your arms, bring your fists up toward your torso, in front of
your armpits. Push the dumbbells straight out in front of you, fully
extending your arms, knuckles up. Bending your arms, pull them toward
your armpits and extend them back behind you until they're straight
(shown). During this part of the exercise, pretend your upper arms are
glued to your sides to better isolate the triceps. Do three sets of 12
repetitions.
Shadowboxing
How to Do It: Stand upright, legs spaced slightly wider than your
shoulders, hands in front of your face (like a boxer getting ready for
a bout), with a light dumbbell in each hand. Extend your right fist as
if you were hitting someone in the face, angling the punch toward the
opponent's opposite ear. As you pull your arm back, imagine that
you're ducking an incoming punch and bend your knees into a squat.
Stand and repeat with the other arm. For the next punch, move your
fist in a rapid upward motion, as if hitting someone just under the
chin. Squat, stand, and repeat with the other arm. For the last punch,
extend your arm as if punching someone on the side of the jaw with
your knuckles (shown). Squat, stand, and repeat with the other arm. Do
two to three sets of punches, 10 seconds for each set.
Double Biceps Curl
How to Do It: Stand upright, feet close together, knees relaxed. Hold
a dumbbell in each hand, pressing your elbows close to your sides,
palms facing forward. Bend your arms so your forearms form 90-degree
angles in front of you. Squeezing your biceps, slowly lift the weights
up toward your shoulders. Lower your arms to the starting position.
Palms facing up, slowly curl your arms back up, this time to the
outsides of your shoulders (shown). Again, remember to press your
upper arms tightly against your sides to really work the biceps. Do
three sets of 12 reps.
Standing Push-Up
How to Do It: Stand facing a desk or a sturdy ledge. Place your hands
shoulder-width apart on the surface in a push-up position and place
your body at a 45-degree angle with the floor. Pull your navel inward
and balance your weight on the balls of your feet (shown). With elbows
close to your sides, bend your arms and bring your chest toward the
desk as low as you can, inhaling as you descend. Slowly push yourself
back up to the starting position, exhaling as you rise. Do two to
three sets of 8 to 10 reps. To increase the challenge, do half the
sets underhanded, gripping the desk or the ledge from below. This
focuses the benefits on the lower triceps, which most women have a
particularly hard time firming up. As you improve, intensify the
exercise by moving your hands closer together.
Cooldown: Stretch the muscles you just worked to reduce soreness and
maximize flexibility. Sit in a chair, extend your arms in front of
you, one over the other, and clasp your hands to stretch out your
biceps. Switch arms and repeat. Then bend forward and clasp your hands
behind your back. Lift them gently for a deep stretch in the triceps.
Exercising?
Q. I don't have acess to a fitness center and dont have much of a yard can anyone please help me out on some very effective workouts to burn fat? Thanks!
Answer
Ok for eating, dont eat junk...duh, thats easy a lot of people know that. Try to not eat a lot of salty things, it traps water in you and it doesnt help you lose weight. Drink lots and lots of water, stay away from slim fast/vitamin water/energy drinks, some might be good the energy drinks are horrible for you and water beats them all out for quality and its FREE! Water is the bodies oil. Drink more and youll feel great. Try to eat small but more portions of good food throughout the day, it speeds up your matabolism.
To burn fat, you need cardio and lots of it. Go running, biking, swimming, jump rope is pretty good and fun sometimes and rowing.
But if your serious about losing FAT you need to forget about your scale and just look at your body. Muscle weighs a lot more than fat so if you start working out and get discouraged because your gaining weight its because your getting toner, and thats a good thing!
Ok then, some good work outs for ya...These are gonna be good for ya because you dont even need a gym or any real equipment, just mostly dead weight exercises.
For the buns
Plie
Stand with feet slightly wider than shoulder-width apart, arms at sides, toes turned out.
Tuck tailbone under and contract glutes.
Lower body into a plie squat as low as you can go without allowing knees to creep past toes.
Simultaneously raise arms to shoulder height in front of body, palms down. Hold for 2 seconds, then return to starting position.
After 20 reps, pulse at the bottom for 20 seconds.
Hip-Lift Progression
This is an awesome way to relieve tension in your lower back and work your butt at the same time. (A cushy mat will keep your tailbone from crying afterward.)
Lie on your back with your arms at your sides with your knees bent and your feet on the floor.
Lift your hips toward the ceiling. Hold for 1 count, and then lower back down.
Repeat the lifts for 60 seconds, squeezing your glutes and hamstrings at the top of the range of motion. Be careful not to overarch your spine.
To make this exercise more difficult, extend one leg at the top of the lift. Keep your thighs parallel and hold the lifted position for about 5 seconds.
Keeping your hips up, place your foot back on the floor and then lower your hips.
Repeat this exercise for 30 seconds; switch sides and do the move for another 30 seconds on the other
Dumbbell Squats
A simple way to kick off even a quickie workout, these squats are powerful little moves. Over time, increase reps and dumbbell weight to amp them up.
Start with your feet shoulder-width apart and 8- to 10-pound dumbbells by your thighs.
Squat down as if you were going to sit in a chair, keeping your weight over your heels.
Squeeze your glutes as you return to the start position.
Do 15-20 reps.
As you continue, keep the weight in your heels, making sure your knees do not past forward of your toes.
For a bigger challenge, try it without the weights, jump explosively, and land in the squat position.
Legs
do lots of squats. also do leg lifts on your side and your back (lay on your back and SLOWLY lift you legs up and down, if it doesnt hurt, do it a lot slower. shoot for 25 lifts, if it doesnt hurt, go to 50)
arms
Bicep Exercises
Standing Barbell Curls
1. grab your weight with an underhand grip with feet shoulder width apart
2 . allow the weight to hang in front of you, keeping your elbows close to you at all times.
3. moving only your forearms bring the weight into your shoulders.
4. hold for about 5 seconds and then repeat.
Dumbbell Concentration Curls
1. sit on the end of a bench with your legs spread
2. reach down in between your legs and pick up a light weight with one hand.
3. place your elbow on your knee and make sure your arm is fully straight.
4. place your other hand on your other knee so the upper body has some support.
5. using your forearm only bring the weight to your shoulder and hold for a few seconds.
6. repeat and then switch arms
Triceps exercises
Lying Barbell Extentions
1. lie on a workout bench with feet shoulder length apart on each side.
2. grab the weight and hold it above your head with your arms straight.
3. using your forearms only, lower the weigh until it is about one inch above your forehead.
4.then push the weight back to starting position and then repeat.
Tricep Dumbbell Extensions
1. grab a light weight with one hand with feet shoulder length apart
2. lift the weight so your arms are straight above your head
3. slowly lower the weight behind your head
4. then slowing lift the weight again above your head until your in the starting position.
5. repeat for one set of 10 times and then do the same for the other arm.
Forearm exercises
Barbell Wrist Curls
1. grab a weight with your wrists facing down.
2. sit on a workout bench with your arms resting on your legs and your wrists hanging over the bench.
3. using your forearm strength, curl the weight using only your wrists
4. hold the weight for a few seconds and then slowly lower it to starting position.
5. repeat and do the same with other arm.
Dumbbell Wrist Curls
1. grab a dumbbell and and keep your palms face up.
2. sit on a flat bench and let your forearms rest on your legs.
3. grab the weight and allow your wrists to hang off the bench.
4. using your arms, pull the weight towards your elbows and hold.
5. repeat and do the same for the other arm.
Abs
Try pilates and such. Sadly crunches, dont do sit ups it just makes it worse. Do a think called bikes, lay on your back and rotate your legs like your on a bike (but ur flat on ur back with ur legs bent in the air). To make it more burning for your abs, when your left leg is in towards your body curl up ur abs to touch ur right elbow to your left knee, then switch left elbow to right knee left leg extended. Also you can lay on your back, put your hands under your back (because its hard to keep ur hands down if you dont I guess) then slowly lift both your legs at the same time up and down, not touching the floor. Doesnt burn, go slower, go for 25, if not just keep going.
Good luck!
http://caloriecount.about.com/cc/activities.php
http://www.healthstatus.com/calculate/cbc
http://www.stevenscreek.com/goodies/calories.shtml
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