how to work out? and fine tone your body..

[tbkonwso]

okea, i'm about 5'10 and weight around 160, i think im gaining weight and is starting to get fat on my stomach. and my health is declining. i started to change my diet recently to no more junk food, and soda...just water and healthy food. but once in awhile ill have somthing junky. now i dont have a memeber ship to a fitness gym. but i do have a set of weight bench, dumbell at home. anyone know what are some good accurate and fast ways to tone up your muscle and burn those fat on my stomach? thanks for reading.

[jussie]

situps man. do some situps. or crunches.

[BOB]

I'm finding myself in the same boat; I'm 30, and my body is beginning to get harder to keep in shape. I guess the best thing is I didn't wait until I had anything too noticable. Basically, if you can control your diet during the week, you should still be able to splurge a little on the weekends.

I've found that the best things to do are just the simple things, pushups, situps and consistant walking/jogging. I think the key to whatever you do is consistancy. A lot of people start out good and then slack off and before they know it, they're right back to where they started.

My biggest problem has been the shift from an outside job to an inside job at a desk. I used to be able to move around all day and then go home and chill out on the couch with no big deals, now I sit on my ass most of the day, and then have to consciously get up off the couch when I get home. Good luck, it sounds like you're on the right track.

[Jaggorri]

What gym do you have a membership at?

Start runnign on the tredmill and using the elliptical machines. Yeah, they look easy but I guarantee they will start kicking your ass. Start at 10 minutes (or 5 on the treadmill), then move up form there. The key is to stick with it and keep pushing yourself. Since summer is coming up, you might also want to look into swimming as it is a great cardio workout. As Accent suggested, start doing situps, crunchs, leg-lifts, etc. after your cardio workout. Pushups are also great as they work almost every core stabilization muscle, while heavily working your chest and shoulders.

All of this, combined with healthy eating and lots of protein, will start dropping the pounds off. If you want to start lifting, I would suggest working with one of the gym's personal trainers for a few sessions so you can learn the machines and such. As long as you stick with it, you will see results VERY soon.

[DK]

Cardio ... go for a fucking run. There's no easy fix or everyone would be doing it. If you want to put on a little muscle then lift before you run. If you don't care about adding a little muscle (and wouldn't mind even losing a little), then run before you lift or don't lift at all. Added muscle does burn more calories and will eventually burn that fat, but it's a long time coming and running will be a much more effective immediate solution.

[Mr Rogers]

eat less. i found by eating less is a good way to slim down. i went from 180 to 162. i'm 6'2. pushups, running and situps. then once your in shape, join a gym. swimming is great also, do a 500 yard session at a medium pace and you'll be gasping for air.

[STiRallyRacer]

you don't necessarily eat less. your body still needs good nutrition to keep up with all the exercise you're giving it. the key is to burn more calories than you take in, not to eat less. you can eat the same amount of food, but if you watch what you eat and make sure you're burning more calores than you're taking in, then you'll be good. if you take in some amount of calories and burn the same amount, then you keep your weight. you know the rest. it's important not to starve yourself, but you have to watch what you eat, not as much as how MUCH you eat. unless, you eat A LOT ot begin with. then i'd cut down.

[NorCal_ROOSKIY]

okea, i'm about 5'10 and weight around 160, i think im gaining weight and is starting to get fat on my stomach. and my health is declining. i started to change my diet recently to no more junk food, and soda...just water and healthy food. but once in awhile ill have somthing junky. now i dont have a memeber ship to a fitness gym. but i do have a set of weight bench, dumbell at home. anyone know what are some good accurate and fast ways to tone up your muscle and burn those fat on my stomach? thanks for reading.
whenever u r watching tv and a commercial comes on do 20 pushups and 40 crunches. U can mod the numbers to your fitness level or add some other stuff. Its great and after 2 hours of watching tv (and if u flip channels and u flip to a commercial, do everything again), you'll have the best workout ever.

[ptoledo]

okea, i'm about 5'10 and weight around 160, i think im gaining weight and is starting to get fat on my stomach. and my health is declining. i started to change my diet recently to no more junk food, and soda...just water and healthy food. but once in awhile ill have somthing junky. now i dont have a memeber ship to a fitness gym. but i do have a set of weight bench, dumbell at home. anyone know what are some good accurate and fast ways to tone up your muscle and burn those fat on my stomach? thanks for reading.


Lots of Cardio!! with the weights lift liter weights with lots of reps. ex. 12-15 reps each set. 4 sets each exercise.

ideal chest workout: 4 sets incline, 4 sets decline, 4 sets flat, and 4 sets dumbell flys.

hope that helps

[cloud806]

do lots of cardio.... thats the best.... to tone i would use light weights with lots of repitition....

[Mr Rogers]

you don't necessarily eat less. your body still needs good nutrition to keep up with all the exercise you're giving it. the key is to burn more calories than you take in, not to eat less. you can eat the same amount of food, but if you watch what you eat and make sure you're burning more calores than you're taking in, then you'll be good. if you take in some amount of calories and burn the same amount, then you keep your weight. you know the rest. it's important not to starve yourself, but you have to watch what you eat, not as much as how MUCH you eat. unless, you eat A LOT ot begin with. then i'd cut down.

I uesd to eat alot, and alot of fast food. but i have stopped eating fastfood almost. I still will eat In and Out. I'm just eating smaller meals. That way i can burn more calories than i take in.

[Got_A_Car?]

Like what they said, cadio. Running, push-ups and, sit-ups, that's really all you need. Run for about 15-20mins and 10-20 push-ups in a set if your not use to them, and 15-20 sit-ups in a set. That's really all you need.

To be honest with you, I am living proof of what exercise can do for you. I used to be 250lbs. I'm now 187lbs, mostly doing cadio. I lost 20lbs doing excercises for a high school police program in chicago, called the CPFTA. Then I lost 35lbs in a month after the CPFTA program on my own doing cardio. Now I'm about ready to go to the Air Force.

If you don't want weight gain, don't, I repeat don't use dumbells or free weights, you will gain muscle mass. Although light weight dumbells depend. Also, gradually exercise longer. Running for 30 mins, 20-30 push-ups in a set, and 30-40 sit-ups in a set.

One more thing, eat breakfast that has a lot of fiber in it, not that greasy shit; like Wheates or something very close to it. Eating breakfast almost everyday ensures weightloss.

By the way you already have muscles, you just have to burn the fat to show them.

[Got_A_Car?]

I uesd to eat alot, and alot of fast food. but i have stopped eating fastfood almost. I still will eat In and Out. I'm just eating smaller meals. That way i can burn more calories than i take in.

Oh and by what you mentioned did you know a fast food kids meals is the proper diet for an adult? :helo:

[2Kaccord]

Do jump ropes and crunches (focusing on the obliques [side abs]) right before bedtime. Your metabolism will increase during your sleep, causing you to burn fat. Drink lots of water. Cut down on soda.
If you want to know in more detail, I can give you suggestions. I have been working out for 7 years, using whey protein with a high protein diet and creatine monophosphate. I have a great personal interest in this type of stuff. I kinda wish we had a fitness section like Hondahookups.com. :wiggle:

[Neekz]

Am pretty toned from all the soccer i play, and basically we do push ups sit ups and run . buy some dunbells alone with that and lift a decent amount of weight do that out can do alot of reps.

works for me... am only 18 tho

-Neekz

[tbkonwso]

damn im glad to hear all you guys are keeping your self in shape.

im not a morning person so i can't wake up to run or jog. but every night i do lots of situps like 30-40 between commericial.. during a tv show..(blind dates etc) and i can see some result. im also lifting light weight dumbell, lot of sets till my arm is sore. i have to start eatting breakfist because...i almost never wake up early enough to eat it ..and my sleeping hours are horrible... wake up at 10am - work from 11-8, and after that i would stay up till 2-3 everyday than repeat... very bad.. my face is breaking out with pimple too...sigh. i set a goal for my self. well hopefuly i will see some result, and check back in 2 month ..maybe ill take some pictures lol. thanks for all the advice and good luck to everyone else in the same boat

[Wraith]

I will just drop my program in...

Training routine for Me

CYCLE: Five Day Split, Two Days Off

LEVEL: Advanced
GOAL: Overall Physique



Monday: Legs/Cardio

Legs
• Leg Extensions: 3 Sets x 12 Reps
• Squats (Wide Leg): 5 Sets x 8-12 Reps
• Hack Squats: 4 Sets x 12-15 Reps
• Lunges: 4 Sets
• Leg Curls: 5 Sets x 12 Reps

Cardio
• Stepper: 10 minutes



Tuesday: OFF



Wednesday: Chest/Biceps/Calves/Cardio

Chest
• Incline Barbell Press: 5 Sets x 8-15 Reps
• Flat Bench Flyes: 3 Sets x 12 Reps
• Cable Crossovers: 3 Sets x 15 Reps
• Dumbbell Pullovers: 2 Sets x 10 Reps

Biceps
• Barbell Curls: 4 Sets x 10-12 Reps
• Rope Cable Hammer Curls: 4 Sets x 15 Reps

Calves
• Pick an exercise and do 5 sets for at least 20 reps.

Cardio
• Stationary Bike: 30 minutes



Thursday: Back/Abs

Back
• Bent-Over Rows: 5 Sets x 8-12 Reps
• T-Bar Rows (underhand grip): 3 Sets x 10 Reps
• Cable Rows: 3 Sets x 12 Reps
• Chins: 5 Sets x 12-15 Reps
• Hyper Extensions: 3 Sets x 20 Reps

Abs
• Pick any movement and do 4 sets for at least 25 reps.



Friday: OFF



Saturday: Shoulders/Triceps/Calves/Cardio

Shoulders
• Standing Shoulder Presses: 4 Sets x 6-12 Reps
• One-Arm Shoulder Presses: 3 Sets x 12 Reps
• Upright Rows: 3 Sets x 12 Reps
• Rear Delt Flyes: 3 Sets x 15 Reps
• Standing Laterals: 2 Sets x 15 Reps

Triceps
• Tricep Pushdowns: 4 Sets x 15 Reps
• Skullcrushers: 4 Sets x 6-12 Reps

Calves
• Pick an exercise and do 5 sets for at least 20 reps.

Cardio
• Treadmill: 25 minutes, varying the incline and speed.



Sunday: Makeup Day / Sports day

Hit those muscle groups which you haven't hit correctly during the week. Cardio is a must on this day. Intensity and length will vary on energy levels and current conditioning.