[kinein]

i can't find any natural peanut butter -___-^

You ARE too lazy to check.

Skippy's sells one : Skippy's Natural
Smuckers that makes the most popular jam : makes Smucker's Natural
Trader Joe's : sells their own brand of Natural PB
Costco and Sam's club sell it -

Natural PB is without garbage chemicals - something like peanuts,salt, peanut oil or sometype of NON TRANSFAT - NON HYDROGENATED oil The end.

hi!

I'm trying to lose weight on the upper body including the face - so i'm thinking cardio workouts

but i'm also trying to build muscle on my legs so they can get bigger (all of this being done at home)

how?? =)

thanks!

Body-weight squats, bulgarian squats, pistol squats, lunges, deadlift ~

You can do this holding 1 gallon water jugs or buy a adjustable dumbell set from target that goes up to 25 lbs from 5-25lbs for like 40$ its cheap and effective along with a adjustable weight bar from Big 5 or any sporting goods that goes from like 20-40 lbs. Learning to properly and effectively do the exercises and perfecting your mind-muscle connection so you can call forth the muscles involved + consistent day in and day out quality nutrition ~ YES! WINNAR WE HAVE A WINNAR!!

what is the best food to eat post workout? (hiit)

ive read from bodybuilding.com that bad carbs switches role with good carbs after an intense workout. which means it is best to eat aplenty sugar to cause an immediate insulin spike, and since bad carbs are digested more quickly, it gets shuttered to the muscle more quickly than good carbs. but the question is, what kind of food=bad carbs? biscuits? cookies? cakes? so lets say.. if ive run out of fruits at home and have no excess to any other carbs or whey protein, is MILO is good source of post workout meal? or also for example.. if i have nothing else to eat at home and it is already at night (i do hiit at night... about 2 hours before sleep), how many biscuits (for example) should i eat for post recovery? if biscuit is a bad choice, am i better off not eating anything?

sorry for so many qns and.. i am aiming for fat loss btw

Ahhhhh -- k since you actually have done some independent reserach I will now use the acceptable term : SIMPLE carbs - Such as white rice, pasta, gatorade, powerade. What else should you be eating? PROTEIN! Some veggies for digestion and nutrients! Show me nutritional info for MILO ~ Stock up on ground meat from the market ~ very easy to just use non-stick cooking spray, ground turkey, chicken, beef, or pork have the butcher cut off the fat if you are ordering it in INTACT original form before grind.

No ~ better off that you eat a biscuit.

*stock up on cans of tuna, ground meat, frozen chicken breasts, frozen fish cuts - there are cheaper alternatives then salmon but I rate Salmon as #1 when I want to eat fish. Baked salmon with some herbs spices and lemon juice so delish. With a Salad that has boiled eggs ~ more delish!


*eggsssssssssssssss egggssssss! Better off tossing in 2 boiled eggs after your post workout. you have the right idea that throwing in simple carbs after PWO is important.

Good job making some babysteps ~ I'm impressed.

i've spent 3 hours reading this thread and have learnt a lot of things ^^
thank you for everyone's contributions, i've a notebook full of data and tips now...

i'm not skinny (60kg on a 167 height, medium frame)-- about a 21.5 BMI
but i'm not to say flabby either. just a bit here and there
but i exercise regularly (walk a lot) and i don't eat excessively (3 meals a day, try to avoid oily stuff)
but my waist--

i've noticed that since i've started running more, i haven't lost weight but i've shrunk (?) but my waist never changed.
it's my stomach is flatter but the waist hasn't become more defined...?

how can i make my waist more defined, like pinching it in at the sides? O:
is it possible?

You aren't doing enough in the eating department, exercise department.. Sounds like you hurt your body and burned off muscle instead of fat.... Please review the entire thread : noting replies and responses by aaaandy, nojeel, brusky, and other knowledgable soompiers.

if i do the elliptical for like 45 minutes doing interval
will that help me in any way?

Oh hell yah ~ I love elliptical intervals because whenever I spend a while doing sprints on pavement: I get shinsplints ~ sometimes I switch to ellipticals for weeks or a month for full recovery.

That is a great way to step up and submit an idea and using some creativity there..

I wouldn't recommend setting the resistance to more then past 6/6

I usually go 0/0 or up to 3/3 or 5/5 - you don't need to make the resistance that high ~ this is a sprint workout, not a muscle building workout.

Hey i hope someone can help me with this one!
So i gained about 10lbs since last year And i really want to work it off, especially my arms because they look pretty chubby!

In order to make them skinnier and toned, is it best to lose weight first by cardio, and then tone them up? OR do i have to tone them up and lose weight at the same time?

I naturally have big arms/shoulders, and i just dont want them to appear bigger....


THanks for the advice

Avoid much in arm workouts ~ focus on compounds ~ lots of cardio and proper nutrition.. just respect the big 3. If you feel you have naturally big arms/shoulders just avoid direct arm workouts such as curcles etc - doing compounds as noted on page 67 or 68 by I and other repliers.

Exercise + nutrition + rest
( if all things are equal and consistent)

Your body must change to accomodate your desires~ Race a horse on the tracks everyday it will not be fat pudgy or soft!

Hi.

I did read thru the pages, but there're sooooo many ~ Omg
anyway i've started to run recently.. only running.

started out last month 24th July, arnd 2 times a week, for 40 min - 1 hr..
suddenly, this month, this week, i increased to 4 times a week, and it's arnd 1.5 hrs..
BUT I GAIN WEIGHT

ok, totally wtf.
no motivation for running already I don't feel slimmer as well. And i don't pig out.

Read
http://www.soompi.com/forums/index.php?showtopic=242014

It isn't how you feel but how you look ~

Let us distinguish between good weight and bad weight, if you are heavier but less bodyfat you will look better and should have a smaller waist size

If you are lighter - lost weight but your waist size stays the same and notably you don't look better, skinnier, hotter, sexier, attractive, CUTER <-- if you are a tweeny beeper ~ then ITS BAD WEIGHT LOSS!

* You have to have some goals in mind - if you really want it then get it - don't quit ever. Die on your feet instead of crawl home on your knees!

-----------------------------------------------

1. It appears your cardio is not as effective as it could be but that requires more time and you have to push yourself to try harder and do better ~ soaking in sweat from your sports bra to your panties!
2. I want your lungs struggling to pump waves of oxygen through a embattled body.
3. There is no way you need to run 1.5 hours. I can WALK 4 miles in 1 hour.


--------------------------------------------------

- You'd be better off doing weight training + cardio afterwards + adding in supplementary cardio at other times in your day ~ that promote fatloss

- Your diet is questionable.

- You cannot expect massive gains when your just learning how to run. Jogging is not the same as running. Run as in you are racing against a BUS ~ Trying to catch a panty thief ~ Trying to beat someone anyone ~ my grandma?

------------------------------------------------------

Don't quit when you are learning how to pronounce your ABC's to health. Next is actually WRITING!! FIGHTING!!! Giving up is not an option if you are serious. You must educate yourself much much more ~

Progression is key! Improve.

[une_fleur]

I do a workout routine, and I'm pretty happy with my results, except for one part of my body.

My chest area, the bones show too much. Would doing more muscle building for this area help make it not look so bony?

Just for reference I do 3 different exercises with dumbbells for my arms/upper body. Dead lifts, the one where you bend over and raise the weights to your armpits, and the one where you bring them up towards your chest (sorry, I always forget the names for all this stuff)

Should I start adding push ups to my routine? Or is there a better suggestive exercise for my issue?

Also, I feel my back looks too frail. What are some exercises that I could do that would give me a stronger look in my back, without making my back too muscular looking?

[kinein]

I do a workout routine, and I'm pretty happy with my results, except for one part of my body.

My chest area, the bones show too much. Would doing more muscle building for this area help make it not look so bony?

Just for reference I do 3 different exercises with dumbbells for my arms/upper body. Dead lifts, the one where you bend over and raise the weights to your armpits, and the one where you bring them up towards your chest (sorry, I always forget the names for all this stuff)

Should I start adding push ups to my routine? Or is there a better suggestive exercise for my issue?

Also, I feel my back looks too frail. What are some exercises that I could do that would give me a stronger look in my back, without making my back too muscular looking?

How often are you eating? I would probably recommend some food with good fats and carbs to fill your body out more based on your issue of bones showing. Sure pushups is great..

Back? Cable pulldowns - several variations ? Reverse Flye on Pecdec machine, cable row to mid section, and lower to hips with V bar grip, and regular bar. When you do these exercises focus on feeling your back contract. Analyze the way any bodybuilder guy or girl trains in the gym when they aren't going for strength. Note if they are going for aesthetics the exercises with rep ranges of 8-12ish. Oh and back extensions ~

Very nice post, your post said a lot. Pushups are always great ~ use any and all variations. Nothing wrong with them.

Since it sounds like your in pretty good shape - and not just starting from scratch I think some nutritional changes to alter your appearance combined with what you are already doing will be effective toward modifying your physique to your goal.

[truexskills]

i started lifting about a year and half ago, and to get bigger ive been eating eating eating, and it's helped me gain alot of mass and get bigger
however, i havent been able to work out on a consistent basis, but ive still been eating a lot, and a lot of unhelathy foods to go with that as well, so i think the food has caught up wtih me and ive gotten fat
i have no plans to get bigger, since i'm satisfied with how big i am, but i want to lose the fat around my stomach/thighs/butt
i know cutting out the unhleaty foods and eating in smaller amounts is a given, and ive already started doing that. and even if i can't lift on a regular basis, i always do just small exercises to keep my body from deflating at home on a daily basis..does that help at all? and i know cardio is a must as well..and lunges and squats and stuff like that, but i was just wondering what else i could do that wouldn't require a huge chunk of my time, especially since school is going to be workign me hard as well.

also, for my abs...i was really chunky as a little kid, and when i hit my growth spurt i lost a lost of weight quickly, so i was stuck with all that skin/flab left over, so i've never been able to have anything resembling a "cut" body...what can i do to cut down on the fat on my stomach? in addition, the fat from the food has caught up with me enough that i have pretty legitimate love handles. would it be dumb to go on an ab workout right now, since i haven't gotten rid of the fat layer covering them?

oh and can cycling on a machine and burning 500-600 calories per day on it be any real help? or am i just fooling myself
its really bothering me since the rest of my upper body is pretty solid, but my stomach/torso/butt just makes me look fat.

[ryolover]

if you live in the states, i'm sure the majority of your local grocery stores have organic/healthy aisles where there are all natural types of pb. even skippy and smuckers have their 'natural' versions, though i'm not sure if their the healthiest natural versions out there. try and scout out the place next time when you go food shopping.

secondly, it's great that you're reaping the benefits of cardio and living a healthier lifestyle
you have to stay patient and be positive, caring for your wellbeing isn't temporary, it's a total life change.
while cardio is essential and a great way to lose fat, you have to consider your caloric/food intake.
your diet is the most important factor in changing your body.
if you want more toned calves, you should also consider doing weight training, that's where models sculpt their bodies into lean and fit machines.

next time when you're ready for cardio, bring a friend and do it together, there'll be more energy and more motivation during your session

hahaha
its not that i'm LAZY to check
its that i'm always in a rush to shop and can never find it >:/
mann
i wish i can control my food intake
i'm like so badd
everytime after i eat
i feel so fat....

and i though that doing weight training will get my calves thicker? doesn't it?
ughh
i'm so like undedicated
and i don't really understand how like if you starve yourself you gain more weight
anyone care to explain it to me? haha

[Makaveli]

hahaha
its not that i'm LAZY to check
its that i'm always in a rush to shop and can never find it >:/
mann
i wish i can control my food intake
i'm like so badd
everytime after i eat
i feel so fat....

and i though that doing weight training will get my calves thicker? doesn't it?
ughh
i'm so like undedicated
and i don't really understand how like if you starve yourself you gain more weight
anyone care to explain it to me? haha

The calves will only get bigger if you train them in that rep range.
If you do a high rep range you'll just tone them up.

Starving yourself will make you gain more weight because when you do it,
your body goes into survival mode, where it takes anything that you eat
and stores it into fat for later use because it does not know when you will
feed it again. Also starving yourself will slow your metabolism.
If you eat more frequent small meals the metabolism is always fast
and effective.

[ryolover]

ohh so if i do low weights like 10 lbs and do a lot of reps
then that will tone up my calves instead of getting them bulky?
niceee rofl
and thats how the starvation and then getting more fat thing works.
hahaha
then what's crash dieting?
and whats the average weight for 17 girls whose like 5'3"?
sorry for asking so many questions >w<

[kinein]

i started lifting about a year and half ago, and to get bigger ive been eating eating eating, and it's helped me gain alot of mass and get bigger
however, i havent been able to work out on a consistent basis, but ive still been eating a lot, and a lot of unhelathy foods to go with that as well, so i think the food has caught up wtih me and ive gotten fat
i have no plans to get bigger, since i'm satisfied with how big i am, but i want to lose the fat around my stomach/thighs/butt

• Good job eating frequently and consistently is the correct method to tell your body resources are available and you aren't starving.
• The big three : Exercise + Eating + SreEEEping = The Win
  - failure to be consistent in any one of these can have a serious impact on your body and or goals
• I'm only going to note that if you are eating a lot of unhealthy food you are giving your body pisspoor quality nutrients to work with. I'll diverge from the generic calorie jibberjabber to note that ~
  2000 calories of mcdonalds vs 2000 calories of grilled meat, unprocessed carboyhydrates, and vegetables have a immense nutrient difference.
  
• One is chock-stock packed with man-made chemicals to preserve their Low-Grade food
  
• The other is fresh from the farms and earth abundant in protein ( further broken down into the amino acids your body needs ), glucose and insulin adjusting carbZ, and vegetables with further vitamins, anti-oxidants, digestive assistance, colon cleansing, etc tons of stuff. Getting tired of listing.

i know cutting out the unhleaty foods and eating in smaller amounts is a given, and ive already started doing that. and even if i can't lift on a regular basis, i always do just small exercises to keep my body from deflating at home on a daily basis..does that help at all? and i know cardio is a must as well..and lunges and squats and stuff like that, but i was just wondering what else i could do that wouldn't require a huge chunk of my time, especially since school is going to be workign me hard as well.

Yes, any little thing helps! Parking farther away from your destination so you'll walk a little more helps as well.

• Circuit-Training
  The process of throwing in multiple exercises to hit up all aspects of your health.
  - Please note that not all Circuit Training is created equal, each program out there has it's own uses and benefits.
  - Example Circuit ( no rest between exercises )
  
  - 3 Pullups -> 10 pushups -> 12 bodyweight squats ass to calves -> mountain climbers for 5 seconds -> Jumping jacks for 30 -> Sprint for 10 seconds -> Lunge for 50 meters -> shoulder straight arms out to the side circles ( small for 25 ) -> large circles for 25
  
  Rest 1-2 minutes drink water
  
  Repeat time 5-6
  
  This would be a newbie circuit - bodyweight no access to a gym, type of on the fly workout ~ I'd use this to as a gauge to see strength, endurance, and power..

During the summer I had 5 hour class with 6-8 hours of homework a night. But I made time for the gym cardio and eating right ~

24 days, 576 hours, 49 in class, 34 hours at the gym.

Total percent of time spent exercising : 6%

Learn to properly organize and manage your time effectively
* Be aware that a majority of people are poor at that skill and can't maximize or efficiently use their time for school, leisure, rest, eating, social life, etc. Wasting time is a skill that is nurtured in our "convenient" era.
* Everyone that looks great is generally investing time somehow somewhere. Instead of spending 30-45 minutes eating. I'll spend 15 minutes.
- Instead of spending 25 minutes showering, I'll be in for 5-10 minutes.
- Instead of watching TV for 3 hours a day, I'll only watch it when I am at the gym on a treadmill doing some walking or cycling
- Instead of getting stuck having useless conversations with people that don't have any real intrinsic value ~ I'll be getting work done, or hanging out with people that actually are enjoyable to hangout with.
- Everything you do in life has a cost ~ you are spending time doing something, at the cost of not being able to do something else

Not having enough time
Is a cop-out to avoid even making 1-3% of time to workout. You earn what you work for. You invest 1$ into stocks, don't expect to be a millionaire or be upset that you aren't getting a good return on your investment. You will not be set for life at the next market boom.

For every one person that has an excuse, makes a bad decision
There is somewhere else in the world, that refuses to reason why they can't be consistent, can't exercise, don't have time... they make a smart decision instead

For every one person pigging out on junk food 3 times a day
There is some hot as hell guy or girl, eating 6-8 times a day tons of healthier choices!

For every 1 person spending 3 hours gaming
There is another person spending 2 hours at the gym, and 1 hour gaming.

and so on..

I am not saying fail out of school, I am saying even in a restrictive environment like a finals session of a semester or quarter that you were inconsistent at study hwk etc.. You can still put in 1-3% of time in. You just have to train harder, faster, and more effectively with the limited time you do have. Don't sell yourself out. Sell your family and friends out, but if you sell yourself out ~ then there is nothing more to say to you.

---------------------------

also, for my abs...i was really chunky as a little kid, and when i hit my growth spurt i lost a lost of weight quickly, so i was stuck with all that skin/flab left over, so i've never been able to have anything resembling a "cut" body...what can i do to cut down on the fat on my stomach? in addition, the fat from the food has caught up with me enough that i have pretty legitimate love handles. would it be dumb to go on an ab workout right now, since i haven't gotten rid of the fat layer covering them?

re-evaluate your whole physique
* Now place yourself at the start line of "The race for life"
Build more muscle, eat more healthy, get your rest, and adequate nutrition
* Sounds like your bodyfat is pretty high if you have pretty legitimate love handles
Yes it is stupid to go on a abworkout, it is smart to go on a total body workout, muscular emphasis and cardio and toss in the abs on top of everything else you do.

oh and can cycling on a machine and burning 500-600 calories per day on it be any real help? or am i just fooling myself
its really bothering me since the rest of my upper body is pretty solid, but my stomach/torso/butt just makes me look fat.

Anything will help you and the #s on the machine lie ~ Use the measure of did you sweat enough to fill a bucket, are your lungs on fire, do you need to drink lots of water throughout your workout and afterwards. If your stomach/torso/butt makes you look fat.. You do realize your upper body is not solid.

There is lying to yourself concerning where you are now, and lying to yourself to avoid doing more exercise. Both lies aren't helping you.

[kinein]

Hello,
I was wondering if you knew a specific exercise or any other way
to lose some weight on the upper arm.

As a girl, I'm not satisfied with my body b/c my upper arms
are so fat. No matter how much I run and do some basic
weight training, I can't seem to lose the fat on my arms.

Please help me!!!
Thank you.

• Please state age, height, weight
• List your history with sports and exercise how long consistently nonstop til right now
  - taking 2 weeks or more off is not consistent exercise, longest spent 3 months? 1 year?
• What does your weekly exercise pattern look like
  - on a daily basis what do you do for exercise
• On a typical day (since it should be consistent 95% of the time) what do you eat? How often?
  - What is the Protein, Carb, Fiber balance ( carb as in rice pasta breads) Fiber as in Vegetables
• How often do you have fast food, soda, sugars, pastries, cake

Is it possible to have someone (a trainer, fitness expert, etc) be able to look at my body, do tests, etc, and tell me exactly what i should eat, and how i should work out to guarantee results? I'm willing to do and follow instruction to the letter as long as it get's me the results.

If you pay them - It is very possible.

hi ive been wanting to loose this waeight ive gained since about 3 yrs ago.. i went to the gym nothing happened actually after i stopped i gained some more weight..
so my height is 5'3" and weight is around 161lbs..
it used to be 175+ or so but i just started to exercise every once in a while *when i feel like it*..
started with my veggies and lessened my junk food and carb intake.. but i cant seem to get past 160 and reach 150's..
my work out mostly consists of weight lifting 20lbs.. jumping jacks and skipping rope, i do the 15 min jog but not soo often..
am i doing it right? any suggestions on what else i could do..
thanks..

Your work effort is weak still, learning to crawl doesn't justify having a sexually (sexy) attractive body nor does it sounds like you have continued to modify your eating to adjust ~

Through consistency, progression (faster runs), heavier lifts, NO JUNK FOOD, Little to no carbs except when it maximizes your growth and fat loss + lean muscle growth, and energy requirements. You can squat more then 20lbs. You can lunge more then 20lbs ~ Jogging is pointless unless you are just starting out.

• Get serious
• commit
• eliminate junk food completely
  - fast food, french fries, soda, sweets, candy, ice cream, pastry, donuts, cakes, etc
• realize lessened is not good enough to see consistent gains
• drink 2 glasses of water with every meal 4-5 meals a day to start with.
• eat a large breakfast based on protein and vegetables and 1/2-1 cup of oatmeal, or whole grain unprocessed cereal like kashi
• Get serious
• Realize that this takes time, and there is no miracles, only hardwork and dedication
• You are getting the pre-basics right, time to get to the basics and work on building a solid foundation

Please post again when you have decided on what you want to accomplish in 3 months, 6 months, and 1 year.

Hi, I have been attempting to gain weight for the past several yrs. For the past two years, I went from being 100lbs to 111lbs [I'm 5'3" female btw]. However, I noticed all the weight has been accumulated in my torso, even though I do squats and bicep curls as a part of my weight training exercise regimen. I have been taking protein shakes each day, but I was wondering how much whey protein should I be ingesting and should I take it in intervals? I want to gain 10 more lbs of muscle esp. in my arms and legs... any suggestions as to what weight training exercises other than squats and lounges that will give me more effective results?

You do realize bicep curls is part of the upper body. Also you need to list what your eating habits are, find out if you really are consistent. Do you understand why a person eats protein, carbs, and veggies? If you want to guarantee muscle growth 1gram - 1lb of bodyweight is a guideline. It is more then what you need to but it isn't too much to be a concern that you are overdoing it. more then 1.5grams should be considered excessive on a consistent basis.

Do you also do Stiff-legged deadlifts/Romanian Deads? Lunges ( variations, short, medium, long steps, reverse ) What about Jump rope, sprinting, and or hiking? Bulgarian squats? Pistol Squats? Leg Press?

How much weight are you doing y ou exercises at?
Repetitions?
How often are you training your lower body.

Split your intake between 5-6 meals a day, you can get away with 4 when you don't have time. Make breakfast large! Do you ingest a PWO meal? Post Workout Shake/Meal?

[Renie]

Is there a workout/exercise thats best for slimming down and toning the legs? >_< I dont wanna buff them and I really want them to get slimmer.

[kinein]

Is there a workout/exercise thats best for slimming down and toning the legs? >_< I dont wanna buff them and I really want them to get slimmer.

uhmm.. clean up your eating it 4-5 balance out protein carbs veggies

Run 2-4 miles a day ~
Do bodyweight squats all the way down to where your butt touches your calves explode upwards and jump - then back down to squat for reps 3-5 sets.
Lunges, Reverse lunges - body weight
* variations include short step, medium, and long step, stopping short of knee touching ground 1-3 inches is enough before your knee touches the ground
* donkey kicks on your hand and knees for reps
* leg raises, side leg raises
* shadow kickboxing
* Yoga/Pilates
* swimming a few times a week for 15-20 minutes using a kickboard, or holding onto the side of the pool and kicking
* just include more fat in your diet it'll cover up any sleek lines and give you that soft look, while losing fat.

A common misconception is a beginner thinking they can get buff.
* No you cannot, it isn't easy and for girls who naturally have lower Testosterone levels.
** it is extremely difficult

For a beginner it is hard enough learning to run properly, eat properly, organize their schedule, and sleep consistently..

Let alone compete for even import car show model status - that is entry level at best like working at mcdonalds ~

[lulybonynsungie]

uhmm.. clean up your eating it 4-5 balance out protein carbs veggies

Run 2-4 miles a day

how about the elliptical? it always feels like there's a lot of pressure on my knees when i run so i've been sticking to the elliptical? would it be the same?

im not looking to slim down my legs btw, they're okay...just my upper body. im just wondering if elliptical has the same effect as running

[enirtep]

Trust me when I say milk is the next best thing to whey post workout.
Now that you told me what MILO is, I think it wouldn't be a bad idea to drink it either.
The thing with Milk is, it's post workout so it's the easiest and fastest thing to get down.
You should take your milk/milo within 30mins of working out to stay anabolic
and prevent any muscle breakdown. About an hour after that you should have a small
meal. Like a normal healthy meal, some meat, some slow digesting carbs, some vegetables.
Everyone I know who trains drinks tons of milk especially if they don't take whey.
A lot of people i've known have drank excess of a gallon or more of milk a day.
I'm not saying to drink that much lol. I'm just saying to have some post workout as
it will be good for your muscles and your bones. Hope this helps. Good luck :].

yes yes yes! ive been sacrificing milk for few months because i thought milk and all dairy products were no good when i wanna lose fat! (because ppl drink milk to gain fat?) lol! great now *drools*

Hi!

I've made up my mind. I want to lose my flabby stomach, and in the process lose overall body fat too(become toner). I have modern dance classes 3 times a week for 4 hours each time and I walk about as much as I can. I'm 168cm and I'm about 63. My slimmest used to be 57, that was the lowest I went last year when I was starving myself for about 2 months, afterwhich I started running everyday when I started eating(yoyo effect i guess). But since then I couldnt get back to my habit of starving OR running like crazy everyday.. and now I feel like a bum. So how should I start? I've tried to get back to my running everyday mode(cos I love my food alot) but I couldnt. I only manage to run about once or twice a week tho. Although right now I'm not overweight and dont look fat, I need to get rid of my flabs and flabby tummy(sometimes I feel like taking a knife and slicing all the fats off LOL). How should I start? My dance classes are probably going to stop soon cos of my school's final year papers and I have a feeling that I'm gonna start pigging out every hour to get through all those revision. Help! I would want to find a way to lose weight and be motivated to stick to that(ie runnning) as a habit. And how can I tone up my body? I hardly get access to the gym. Is there any excercises that I can do at home to tone up my arms and legs esp my tummy? Or do I just get them all lean and nice once I start to run and burn all the excess fats? I've seen people do legs and tummy stuffs.. I think I should do crunches everyday to get toned right? Please give me advice and help! I dont wanna start gaining weight by snacking on chocs and sweets when mass revision comes around next month! Help please~~ Oh and also what are good foods to eat if I want to achieve a lean body? And foods to avoid? I have a weakness for desserts, ie chocs, cakes and stuff. Please help! Thank you~~~

P.S I'm 15 this year ^^ Female

EDIT Oh and how do I get my face slimmer too(chubby face/cheeks)? By excercising also? Or diet?

hi 5 for the bold part! we are of the same kind lol im taking my o levels this year and yup, gotta mug very hard for the next 1 and a half month. isnt that good? apparently it eats up your time for unhealthy snacking!

one way to stop consumption of sinful food is to not buy them! stock up healthy food like nuts so when youre hungry and want to snack, you have nothing else to eat except nuts! nuts are healthy, erm, except peanuts? so yeah.. more meat, more vege, more nuts, more eggs, more natural food? more duck, fish, chicken, beef, mutton, pork, no ham no bacon because they are not natural? no sweet drinks... no sugar! cheat meal once a week? i cheat 4 meals a week, sometimes more HAHA (i eat approx 35+ meals a week?)..

Ahhhhh -- k since you actually have done some independent reserach I will now use the acceptable term : SIMPLE carbs - Such as white rice, pasta, gatorade, powerade. What else should you be eating? PROTEIN! Some veggies for digestion and nutrients! Show me nutritional info for MILO ~ Stock up on ground meat from the market ~ very easy to just use non-stick cooking spray, ground turkey, chicken, beef, or pork have the butcher cut off the fat if you are ordering it in INTACT original form before grind.

No ~ better off that you eat a biscuit.

*stock up on cans of tuna, ground meat, frozen chicken breasts, frozen fish cuts - there are cheaper alternatives then salmon but I rate Salmon as #1 when I want to eat fish. Baked salmon with some herbs spices and lemon juice so delish. With a Salad that has boiled eggs ~ more delish!


*eggsssssssssssssss egggssssss! Better off tossing in 2 boiled eggs after your post workout. you have the right idea that throwing in simple carbs after PWO is important.

Good job making some babysteps ~ I'm impressed.

tadah! milo:

http://en.wikipedia.org/wiki/Milo_(drink)#...nal_information

and theres one thing im quite confused. many say "eat natural food", wud be best if theyre not processed. right? but since tuna is a canned food, isnt it also higly processed? so why are they healthy? oh one more thing! canned tuna.. better to eat it cooked or uncooked? im very lazy to cook it hahahahaha!

[kinein]

how about the elliptical? it always feels like there's a lot of pressure on my knees when i run so i've been sticking to the elliptical? would it be the same?

im not looking to slim down my legs btw, they're okay...just my upper body. im just wondering if elliptical has the same effect as running

k, forget everything I said then! Time to lose bodyfat, strengthen your lower body with weights ~

yes yes yes! ive been sacrificing milk for few months because i thought milk and all dairy products were no good when i wanna lose fat! (because ppl drink milk to gain fat?) lol! great now *drools*



hi 5 for the bold part! we are of the same kind lol im taking my o levels this year and yup, gotta mug very hard for the next 1 and a half month. isnt that good? apparently it eats up your time for unhealthy snacking!

one way to stop consumption of sinful food is to not buy them! stock up healthy food like nuts so when youre hungry and want to snack, you have nothing else to eat except nuts! nuts are healthy, erm, except peanuts? so yeah.. more meat, more vege, more nuts, more eggs, more natural food? more duck, fish, chicken, beef, mutton, pork, no ham no bacon because they are not natural? no sweet drinks... no sugar! cheat meal once a week? i cheat 4 meals a week, sometimes more HAHA (i eat approx 35+ meals a week?)..



tadah! milo:

http://en.wikipedia.org/wiki/Milo_(drink)#...nal_information

and theres one thing im quite confused. many say "eat natural food", wud be best if theyre not processed. right? but since tuna is a canned food, isnt it also higly processed? so why are they healthy? oh one more thing! canned tuna.. better to eat it cooked or uncooked? im very lazy to cook it hahahahaha!

canned food, is just a method of storing consumables.. like canned green beans.. canned potatoes.. canned tomatoes.. etc Make sure to read if there are any funny t hings, like trans-fat, hydrogenated oils <-- top 2! importante. high fructose corn syrup


I'll get back to your post too later.. im exhausted.

[duykato]

Hey, glad I stumbled upon this thread. I'm looking for moderate workout plan to get abs. I just got out of the military so I'm kinda familiar with some stuff, but to be honest the excercises in the military put a lot of stress on my joints and came nowhere near the results I wanted. I do run, I just got a dog too so he'll be my partner in the morning. Any ideas? It doesn't have to be anything hardcore, I want to get them over time. Eating plans, specific excerises w/ sets/reps.. I do read a bit of Men's health.. So I think I should be able to relate to some terms.

[ryolover]

is drinking too much water for you bad?

[kinein]

is drinking too much water for you bad?

Not if your eat consistently eating lots of vegetables, taking in a multivitamin ~ etc

You would have to force yourself to basically drink water after you were already super full - like in a hotdog competition. so generally no ~ it isn't bad unless you force yourself to drink several gallons really quickly all in a short period of time.

That is what we call insanity.

So update what you think a lot of water is

Hey, glad I stumbled upon this thread. I'm looking for moderate workout plan to get abs. I just got out of the military so I'm kinda familiar with some stuff, but to be honest the excercises in the military put a lot of stress on my joints and came nowhere near the results I wanted. I do run, I just got a dog too so he'll be my partner in the morning. Any ideas? It doesn't have to be anything hardcore, I want to get them over time. Eating plans, specific excerises w/ sets/reps.. I do read a bit of Men's health.. So I think I should be able to relate to some terms.

If you go back a page or two you should see a list of compounds, combined with good eating, cardio, a steady decline in bodyfat.. aim for 1/2 -1 lb of bodyfat lost a week it shouldn't be hard for you.

[YO ITZZ JASONN]

what's a good workout besides pull-ups (i do not have a pull-up bar) to get bigger/toned shoulders?

also, what's better overall? bench press or push-ups? (for toned triceps)

[kinein]

what's a good workout besides pull-ups (i do not have a pull-up bar) to get bigger/toned shoulders?

also, what's better overall? bench press or push-ups? (for toned triceps)

Dips, dip machine, um seated dips, overhead tricep extensions, lying on your back, theres countless variations. Benchpress + pushups. Not one or the other ~ ;p

Shoulders? Shoulder press, Front Side Rear lateral raises - upright row, with a grip that is comfortable and doesn't impinge your shoulders. Wider is better if you don't want to grow your traps out too much. If it is about toning then just focus on full range of movement and controlled movement through the entire repetition.

Where did all the other knowledgeable people go!! Your opinions have merit and value!

[O0OITSTIFFANYY]

Is it possible to slim down without doing cardio but do exercises aimed at specific parts of your body for your whole body?
Cause I have pretty extreme asthma, I cannot run, I cannot jog. And unfortunately, it hurts so much I don't want to bother trying.