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
Quick exercise question.....?
vixendream
I used to run track about 5 years ago. I had nice toned legs, arms and a flat stomach. I'm 5'9 and I weighed about 150 back then. Early last year, I started putting on some serious weight and now I'm up to 180. My arms and legs arent as tight as they used to be. And I got a little pudge in my somach. People say they dont think I'm fat but I want the body I used to have. I used to wear halter tops and sports bras...anything that shows my stomach. Now I won't wear them. If I can get back down to 155-160 I think I will be fine. I love having big legs but there is a difference between big toned legs and big jiggly legs...lol.
I rode a bike 8 miles yesterday and I haven't rode a bike since I was around 13. I'm now 24 turning 25 in August.
So if I ride the bike everyday until mid July. How much do u think I can lose by then. Also, the quickest way to tone my stomach.
Thanks
Answer
Congratulations. People are right, just say thank you! to them, but you must do what make you feel good, so do not worry. Please read my article between the lines, and do as you please.
1. you wrote,"The quickest way to tone my stomach".
Simply go to the library and find about 30 moves (abdominal exercises), then do the, after a weak increase the no of each moves and drop some do that till you reach 100moves a day and then keep rotating them if time permits then you can add few more say go up to 150 moves per day. 2. Again if you ride the bike everyday until mid July. How much do u think I can lose by then, that is what you wish to know. It will depend on many thing, so it is hard to tell. Here make sure you use bent handled racer Bic.It will push your tummy in for sure.
3. Please read my articles between the lines and go slow slow and steady wins the race. So just do it and see the results, do not worry about quick loss. You must do it for you only and enjoy doing it.
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Tips for Loosing Weight
By
minootoo
You must count calories and at least in initial stages write down what you are going to eat and when then stay on that list. Your total calories for the week must not exceed, 1500 x 7 = 10,500 calories this will give you leave way to indulge at special occasions like wedding and parties, but you must write down what you eat and account for the calories latter and adjust the total intake next week.
Please read my article on this subject and follow them.
While at it build your body too, while reducing by doing body parts specific exercises.
If you are not too old, then best way to reduce your weight is to increase your height.
Vegetarians have a big advantage, in loosing weight, it cost less and they can satisfy the hunger more easily, some vegetables have only 1 calorie per pound, so they can fill themselves up with it before enjoying each meal, and never go hungry.
Most people should take one a day water soluble multi-vitamins when on this program; they can be purchased at the pharmacy near you.
http://search.yahoo.com/search?ei=utf-8&...
http://www.halls.md/body-mass-index/bmi....
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Life Style Change Program for Loosing Weight
By
minootoo
Who needs to loose weight?
Answer is simply not every one, only the over weight person.
Who is over weight?
This is simple, it is easy to find out and it is available on line, it is call Body Mass Index, and calculations are simple. According to this calculation if you find your self say only 10 pounds more, you may not be over weight. Remember every one is slightly different and you can just watch it, on your own and not let it get out of hand.
What is the reason for being over weight?
This is also simple, have doctor check you out for any physical or hormonal abnormalities. The doctor should be advising you of your ideal weight even though you have already figured out the ideal weight and you are seen a doctor because your weight is not where it should be according to BMI.
Basic understanding of loosing weight.
Every one uses calories at all time. There may be some exceptions to this rule, for most of us; the rate of use, even when we are resting, we use 65 calories per hour minimum. This comes to1560 calories per day. The actual range is between 65 and 100 calories per hour. This is consistent with heart rate of 60 to 80 bits per minute.
Simply put any person eating only say 1500 calories a day will not put on any additional weight. At this level of calories consumption the person should loose some weight over long haul, depending on the individual rate of metabolism.
What is a healthy weight loss?
When one tries to loose weight, one should loose excess fat; there should be a healthy loss of weight. Loosing muscles tissue is unhealthy.
How much is one pound of body fat?
One pound of body fat weight is approximately same as one pound of butter. If you look at a one pound package of butter, you will see it contains between 3200 to 3600 calories. This means that each time a person burns 3600 more calories then what the person takes in, the person will loose one pound.
How many pounds should a person loose in a month?
Any one that is trying to trim down can figure out how long it took to put on the excess pounds. The fact is; it did not happen over night. It usually creeps up, but the person realizes one day suddenly.
This is why a person should not be in a hurry to loose weight. The person should start at once but go slowly. Do not wait for New Year.
Taking above in to consideration a person should not loose more then 2 pounds per month. If a person looses any thing more then that, chances are that the person will not be able to maintain the weight loss. It will take extra efforts to loose and it will take extra efforts to keep it off. Remember slow and steady wins the race.
When an overweight person should start loosing weight?
At once. The person should not be in a hurry to loose weight. The person should start at once but go slowly. Again do not wait for New Year.
How does body react to weight lose?
Any time there is depletion of fat beyond certain level, the body reacts by slowing down metabolism, so that it can build up fat. If the body is use to say 2000 calories per day and detects only 1500 calories per day for considerable length of time it reacts to the situation by reducing the rate of metabolism. When this happens one need to help body by increasing activity. Usually takes about four weeks for body to react.
What is the relationship between body and body fat?
Under ideal condition fat act as a reserved energy source for our body. Certain level of fat is good for healthy living and even may save our life in certain life threatening situations. Every one should have minimum required level of fat on their body.
What if there is no weight loss at 1500 calories in take level?
This is a rear occurrence. Do not panic. The body has slowed down the metabolism to such a great extent that you must help it. The only way to help is to increase activities, this means you have to exercise. You do not need to join Gym but you can go on an an half an hour walk every day or batter still engage in a power walk for same duration. Power walk burns 250 calories per hour and walk burns 100 calories per hour approximately.
What is the importance of body fat for a female?
Females require little more body fat then men. In the absence of certain required level of body fat, females are not able to function properly; in particular they may not be able to conceive. You can find lot more about this on internet.
At 1500 calories intake per day what one must drink and eat?
Drink
One gallon of liquids most of witch should be in the form of water (zero calories).
Calories should be accounted for all other liquids.
Why water?
Water is a universal solvent, means it dissolves almost every thing at least in very minute quantities. This helps purification of body.
Eat
What should be your proportionate in take of fat, Proteins and Complex Carbohydrates?
This depends on what your need are.
1.Need to reduce fat.
Fat: 10 percent of 1500 calorie per day = 150 calories.
Complex Carbohydrates: 30 percent of 1500 calories per day = 450 calories.
Proteins: 60 percent of 1500 calories per day = 900 calories.
2.Need more energy.
Fat: 10 percent of 1500 calorie per day = 150 calories.
Complex Carbohydrates: 40 percent of 1500 calories per day = 450 calories.
Proteins: 50 percent of 1500 calories per day = 750 calories.
3.Need to reduce weight only.
Fat: 25 percent of 1500 calorie per day = 375 calories.
Complex Carbohydrates: 25 percent of 1500 calories per day = 375 calories.
Proteins: 50 percent of 1500 calories per day = 750 calories.
4.Need to increase muscles bulk, but still reduce weight.
Fat: 10 percent of 1500 calorie per day = 150 calories.
Complex Carbohydrates: 15 percent of 1500 calories per day = 225 calories.
Proteins: 75 percent of 1500 calories per day = 1125 calories.
Exercise the muscles you want to develop, you can find right exercise on line, recommend use of light weights.
Foot note: To take fat is so important, while reducing even fat, that it is included in all cases. If the fat is completely cut out, body will think of producing the fat, and will produce the fat by reducing metabolism, without fat in take, you may actually again weight even at lower than 1500 calorie level. You will feel run down and lethargic.
How one must, drink and eat?
Drink
Every one may not be able to follow this regime.
A 16 oz glass of water first thing in the morning will be very healthy start.
If you need to stabilize your stomach before eating, you can have a glass of water just before each and every meal. This is the easiest way to meet your quota of gallon of liquids.
Eat
To day almost half the world is starving.
In western culture. Standard healthy practice for long time was three warm square meals per day. No eating in between, but children were allowed night cap.
All that has changed, present thinking is 5 to 6 times per day. Any way what practice one follows is up to them; to each his own.
Another best practice will be a glass of water before bed time, nothing to eat for two hours before bed time.
How do I know the calorie count for various drinks and food?
If you are buying packaged items it is on the package.
Go on the internet and find the calorie information.
Lots of cook book now a days list calorie per serving.
Use your best guess, in this method use higher figure then you have guessed.
References:
http://search.yahoo.com/search?ei=utf-8&fr=slv1-mdp&p=Calories+chart
http://www.halls.md/body-mass-index/bmi.htm
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I do havean article on "Quick Weight Loss" but space alocations will noy allow it, but here it is.
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