Fitness tips

CGLockRacer wrote: In reply to 93EXCivic: Google is your friend. Hard to explain here. Sorry.

Sorry for the short reply...I was at work and didn't have time to give a full explanation. Didn't mean to sound DBish. :)

Planks (as described by Lesley) for as long as you can hold them, with your hands on a basketball will really intensify it too. Side planks for as long as you can hold them as well. If you do up-down style, don't move your core. These really work your abs and sides.

Yep, I do them on the exercise ball too. There are dozens of really good exercise for every part of the body using the ball - my favourite is hamstring curls. Really tightens up a droopy butt.

Moderation, aerobics, sit ups.

No beer.

It's so much easier to coach than play ......

.

914Driver wrote: No beer.

There are some things a man just can't do.

For cardio, google "interval training," which is about one- third more effective than standard, non-interval stuff.

93EXCivic wrote:

914Driver wrote: No beer.

There are some things a man just can't do.

Depends on your goal. If you want to lose weight: cut out the beer, if you want to be fit: beer is fine in moderation. Caveat: if your weight keeps you from becoming more fit you need to lose weight.

For weight loss: Calories in < Calories out

For fitness: do more stuff. I get bored pretty easily so I like to keep doing new or different things.

Pull-ups/chin-ups one day

Pushups (and dips if you get pushup handles) the other day

Jump rope for cardio.

You'll get 90% of the benefits of a full gym workout in a fraction of the time.

...and try yoga (seriously). Get a more "advanced" Rodney Yee DVD and he will beat the bag out of you.

93EXCivic wrote:

foxtrapper wrote: Doing work outs just before going to bed isn't nearly as effective as doing them after you get home from work.

What about right when you get up then? On the days I can't make the gym, I usually leave at 7:45AM and get back at 8 or 9 PM.

If you can do a morning workout, great! That gives you all day to enjoy the fat burning benefits of a revved up body. As opposed to trying to put a revved up body to sleep.

If your job is the sort that will let you do simple things like a few minutes break here and there to go trot up and down the stairs, that will help keep you revved up.

The wife and I are both into bodybuilding (not at a competitive level, but just for fun). Once you really get into a good routine, you'll really enjoy the fruits of your work. As was said before, what is your goal? If it's just to loose some weight (by "toning", I'm assuming you mean look a bit more muscular), then it's 75% done in the kitchen. Calories in<calories burned. But don't overdo it. Don't starve yourself and try to do 1000 push ups. Maybe a few hundred calories less in than you burn per day is good. Also, what you eat is important. Your body needs a healthy mix of proteins, carbs and good fats. Chicken, brown rice, almonds, cottage cheese, greek yogurt, well trimmed red meat are just a few examples. Watch pasta intake, high in calories and very high in carbs. Stay away from heavily processed stuff...sugar cereals, etc... You may even want to try measuring your food out, just for a little bit, to help give you a good idea of portion size/control. For example, at dinner I'll eat between 6 and 8oz of boneless/skinless chicken breast, and about 3/4 cup of cooked brown rice. Until you measure it, it's hard to really know what that "looks" like. Not saying you should do it daily, but just try it to get some ideas.

As for exercises, lots you can do at home. Squats and lunges are great. Try holding something in your arms...grab anything you can. Several different kinds of push ups, pull ups, sit ups, etc... Don't do the same thing every day. For instance, don't do squats every day. Give whatever muscles you work a chance to rest. So maybe on Monday do squats and other leg intensive stuff. Tuesdays do push ups, etc....

jump rope for five minutes! a weighted one is even better. Good suggestions from everyone. As mentioned before: just change it up to keep from getting bored.

Keith wrote: So, the best way to build your body to do something is to do it a lot :) Makes sense...

Nope that didn't work.....ooooh wait.

imirk wrote:

93EXCivic wrote:

914Driver wrote: No beer.

There are some things a man just can't do.

Depends on your goal. If you want to lose weight: cut out the beer, if you want to be fit: beer is fine in moderation. Caveat: if your weight keeps you from becoming more fit you need to lose weight. For weight loss: Calories in < Calories out For fitness: do more stuff. I get bored pretty easily so I like to keep doing new or different things.

I only generally have one or two a week. Last night being an exception.

You might check out this guy: http://www.marinestylefitness.com/

Has some free workout routines that don't require equipment

Find the little stuff that adds up.

Taking a walk every day is a huge help.

Put a dumbell next to whatever your on-yer-ass pleasure may be (TV, internet, video games) and do a couple curls/presses/whatever during breaks/loading screens.

Take your breaks at work and just go outside.

Try to limit your liquid calories. Soda is the 800 lb gorilla as it's super-saturated with sugar, but fruit juice is just as bad from a caloric standpoint. Water, tea, and coffee are your friends.

Don't starve yourself. If you cut your calories too much, your body goes into "starvation mode", where it'll fight your efforts. It'll start replacing the missing calories by tearing down muscle tissue, and hold on to every ounce of fat it can.

Abstinence in moderation. At least one day a week, go get that greasy cheeseburger or coke or piece of cake you've been craving. By still giving yourself permission to have those things, you get rid of the forbidden fruit temptation. Knowing that you're gonna have it tomorrow will increase your willpower against having it today.

Simple, easy stuff:
- drink water only
- take a 20-30 min brisk walk at some point every day
- sleep enough to be well rested
- relax. Stress makes you fat
- pay attention to your calories. Just counting them honestly will make you pause and reconsider enough during the day if you are serious.

Working out on top of the above will have a big impact if you aren't doing any of it now.