[kinein]

It was in the book "Eat this, not this". The guys an expert that write to lots of fitness magazines such as "Men's Health"

Oh no... Not that~ Okay well Men's Health isn't considered a serious magazine.. It is more like passing amusement at best.. honestly.. I don't take that magazine very seriously.

The book Eat this, Not this is a good first step... but you have to be aware it is directed toward obese and fat people. To help them along the way gently. Which reminds me how a personal trainer was giving a seminar at a national convention teaching trainers that a lot of times you have to teach obese people how to even use their legs and bodies instead of dragging their weight up and down stairs. Very horrifying stuff.

A good start but you can do much better!!

After workout best is fast protein ~ absolute - liquid version with 20-30+ grams of protein and 25-50+ grams of simple carbohydrates.

Chocolate milk ~ though a good start.. I don't think the chocolate involved would be that beneficial with the extra sugars.. milk would have some protein but not enough ~ But good for someone learning ? But I would never ever ever ever tell someone to do that unless they were obese and desperately wanted me to tell them how they could have a sinful delight after working out.

I'd more advocate milk with chocolate protein powder! or OOH MOCCACHINO PROTEIN SHAKE. DELISH~ and good for ya!

But the only time I really add milk into my diet is when I want to gain weight faster or need more calories... if you fall under either then sure go milk away!

[Danni3]

I'm focusing on bulking up my arms and chest, what should my workout routine be during the week?

[kinein]

I'm focusing on bulking up my arms and chest, what should my workout routine be during the week?

Assuming you are a beginner.

Upperbody

Lowerbody

Upperbody

A day of rest between all lifting workouts ~ throw in bodyweight and cardio and any other exercise on all other days as you like. The more the better but I don't know how tough you are.

Upper body - KEY POINTS

Bench Press
Incline Bench Press
Pullup/Chinup
Pulldowns
Row - Machines or Dumbell (DB) or Barbell
Dumbell Press, BB Press
Lateral Raise
Front Raise
Rear Raise

THE DIP
Tricep pushdowns cable
Reverse Tricep pushdowns cable

Preacher Curl - EZ Bar, DB
Incline seated curls

YOUTUBE IS YOUR FRIEND~ You can see lots of demonstrations or exercise listings @
http://scoobysworkshop.com/general_philosophy.htm
http://www.exrx.net/Lists/Directory.html
http://www.bodybuilding.com/fun/exercises.htm

YOUTUBE : SEARCH FUNCTION


LOWER BODY
SQUAT, LEG PRESS, ROMANIAN DEADLIFT, Lunge
http://www.youtube.com/watch?v=ZEYe-XVbL6g...re=channel_page
http://www.youtube.com/user/Starbodies

** Work your lower body too and get strong there , it will help your upper body as lower body work boost GROWTH HORMONE, CORE STRENGTH etc which helps the upper body!!! IGNORE THIS AND YOUR Handicapping and making problems for yourself

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

Lots for you to learn just remember ~ do 1-3 warmups before your main exercise - 4-6 sets of shoulder raises all types for any chest, back or arm workout.

If you can't feel your muscle in question being trained ~ stop what your doing and work on it

Do 30-50 pushups then start actual bench pressing if your doing chest on that day ~

Good luck ~

Aim to be able to Squat 300 lbs within the next 6-9 months and benchpress 225 for reps. If you can squat over 300 you should be able to bench over 200. It goes hand in hand ~ when your reading research deadlifting

Here is a video teaching on squatting and deadlifting
http://video.google.com/videoplay?docid=-6529481301858251744


Do the beginner upperbody lower body upperbody for 3 months til you get strong enough then ask again for something harder maybe.

Remember : you must balance things out or you will ask for injury in the future ~ strong chest needs strong back. Strong top needs strong bottom and visa versa. strong bicep needs strong tricep ~ there is a push pull a yin yang and a light and darkness o.O such is the mysteries of the great unknown and the universe.

Oh and for fun toss in the planche pushups or attempts at it if you like ~ Just don't smash your face in.
http://www.youtube.com/watch?v=x8I1BOS4Q_s...feature=channel
http://www.youtube.com/watch?v=lDCe3OYrC4s&NR=1
http://www.youtube.com/watch?v=maUz1hYlO04...feature=channel
oh and do those too.

[xlullaby]

I'm 5'6" weighing at 128ish (my goal is just three pounds away)..Unlike a lot of girls here, I don't really want to be any skinnier than that. The only thing I want more slim is my tummy...but I'm working on that.

Now, onto my question........I actually want to get THICKER in my thighs and butt area. I have a big chest, so I want my lower body to be more thick to go along with it (the coke bottle figure). I use to have thick (you know, shapely but not fat) legs maybe a year or two ago, and I got a lot of compliments on them especially when I'm in a skirt. I probably weighed a little more then so that's probably why.....but now that I'm more slim, is there any way I can get those legs back? without having to gain weight/fat overall of course. my behind too - now I got the typical flat Asian butt haha.

Sorry, if this has been asked before..Never went to this thread, and there's over a 100 pages. I skimmed through some of them and only see questions on making legs skinnier. I never knew if doing squats and stuff made legs more slim&tone or if they kinda bulked them up a little to make them appear more thick.

Thanks much!

[Makaveli]

I'm 5'6" weighing at 128ish (my goal is just three pounds away)..Unlike a lot of girls here, I don't really want to be any skinnier than that. The only thing I want more slim is my tummy...but I'm working on that.

Now, onto my question........I actually want to get THICKER in my thighs and butt area. I have a big chest, so I want my lower body to be more thick to go along with it (the coke bottle figure). I use to have thick (you know, shapely but not fat) legs maybe a year or two ago, and I got a lot of compliments on them especially when I'm in a skirt. I probably weighed a little more then so that's probably why.....but now that I'm more slim, is there any way I can get those legs back? without having to gain weight/fat overall of course. my behind too - now I got the typical flat Asian butt haha.

Sorry, if this has been asked before..Never went to this thread, and there's over a 100 pages. I skimmed through some of them and only see questions on making legs skinnier. I never knew if doing squats and stuff made legs more slim&tone or if they kinda bulked them up a little to make them appear more thick.

Thanks much!

I would say hit the squats and lunges heavy, in the 8-10 rep range like twice a week. That should help get some thickness in your legs. Depends on your diet though. If you're already eating a big deficit of calories and doing cardio they may just slim down more lol.

[jincx]

i've been going to the gym for the last two weeks and never missed a day...usually, i spend at least one hour each day...
so, i'm just wondering what methods can i use to slim down my face?

THANKS!

[NijiKyoryuu]

How nice of you to help our your fellow Soompiers with such great advice~!

I've got a question or two for you. ;3

Alright, so I've been trying to lose weight for a long while now, but I only just started working out about two weeks ago.
This might sound really lame and most of you may not "approve" or whatever, but I do my workout on the Wii Fit.
If you've tried it, then you know that it DOES make you sweat. I feel good once I've completed my 40 minutes - hour long workouts; I eally do feel worked out and accomplished.
A reason why I've been using the Wii Fit instead of outdoors activities, is because it's been really cold here; Hell, it rained a week ago, so you can imagine all the ice and slush that's around. It's just not safe to do much outside at this time of year. xD;;

Anyway, moving on.
I tend to do about 20 - 30 minutes of cardio every time I work out, and on the exersizes that don't require the Wii Remote [Jogging, Step Aerobics, ect.], I hold 3 pound weights and make sure to use big arm movements.
That's one of the smart things to do, I'm assuming? Helps build muscle, right? 8D;;
Along with the cardio, I usually do 15 minutes of the strength exersizes, and yoga.

So my big questions are:
Is this workout going to help me lose weight?
What else can I do to help me lose weight, excersize wise, that I can do in my home?
What is a good diet for me?

I'm not sure if you can answer the last question even if I do give you my height and weight.
But here they are anyway, just in case:
Height: 5'6"
Weight: 128 lbs.

I realize I'm a healthy weight; But I REALLY want to lose my tummy. I just want it to be flat. -o-;;

If you need any other information, I'll do my best to give it to you. xD;;

[kinein]

i've been going to the gym for the last two weeks and never missed a day...usually, i spend at least one hour each day...
so, i'm just wondering what methods can i use to slim down my face?

THANKS!

The method where you go to the gym for 3 months and also make sure your dietary habits are consistent.

2 weeks is summer camp for jr. high cheerleaders. You can't expect much ~ day in day out, sweat sweat train and mold yourself into something better. further your potential.

[laris]

just started browsing this section of the forum. good work kinein. that men's health is really for washed out dudes tryna get back in shape.

[kinein]

How nice of you to help our your fellow Soompiers with such great advice~!

I've got a question or two for you. ;3

Alright, so I've been trying to lose weight for a long while now, but I only just started working out about two weeks ago.
This might sound really lame and most of you may not "approve" or whatever, but I do my workout on the Wii Fit.
If you've tried it, then you know that it DOES make you sweat. I feel good once I've completed my 40 minutes - hour long workouts; I eally do feel worked out and accomplished.
A reason why I've been using the Wii Fit instead of outdoors activities, is because it's been really cold here; Hell, it rained a week ago, so you can imagine all the ice and slush that's around. It's just not safe to do much outside at this time of year. xD;;

Yes No it doesn't sound odd at all ~ honestly there are lots of ways to do cardio! Wii fit is a great way as long as you apply yourself intensely! and push yourself! You know those little angels and demons on your shoulders that are shown in cartoons. Have a big monster screaming YOU CAN DO BETTER! By your description it does sound like a great workout though! I personally saw a video log of someone losing like 30 lbs doing the wii boxing everyday for 1-2 hours!

Anyway, moving on.
I tend to do about 20 - 30 minutes of cardio every time I work out, and on the exersizes that don't require the Wii Remote [Jogging, Step Aerobics, ect.], I hold 3 pound weights and make sure to use big arm movements.
That's one of the smart things to do, I'm assuming? Helps build muscle, right? 8D;;
Along with the cardio, I usually do 15 minutes of the strength exersizes, and yoga.
I am confused at what you mean about using big arm movements


So my big questions are:
Is this workout going to help me lose weight?
What else can I do to help me lose weight, excersize wise, that I can do in my home?
What is a good diet for me?
Yes this workout can help you lose weight ~ the other variable is your nutrition and is it clean healthy and frequent and CONSISTENT

I'm not sure if you can answer the last question even if I do give you my height and weight.
But here they are anyway, just in case:
Height: 5'6"
Weight: 128 lbs.

I realize I'm a healthy weight; But I REALLY want to lose my tummy. I just want it to be flat. -o-;;

If you need any other information, I'll do my best to give it to you. xD;;

You have a great height and weight I think it is more about body composition. How much fat you have vs muscle.

I'd advocate building tight muscle to replace the void of the fat overtime ~ increase resistance type training to 30-45minutes a day separate from the wiifit cardio and exercise. The P90x thread is probably the easiest way to assist you based on your conditions and preference for at home training. Along with purchasing a few resistance bands @ your local sports store 5lb 10lb 15lb and maybe a 20lb ~ Although there is a better alternative if you find that too easy with more advance resistance bands from a specific company.

Include protein in every meal ~ eat at least 4 times a day though breaking it down to 5-6 meals a day can be even more effective at fat loss and incremental lean muscle tissue gain!
Simple ways to work on losing that tummy ~ cut out carbs cept for breakfast and after a real resistance training workout!
Veggies fruits and proteins all the way!

I've informed Makaveli of your post so he should be jumping in to make his own assessment and give you his own advice!

[B0hemian_Sprite]

Hi First of all, wow, thanks for your help. This is really sweet of you. Okay...so...
I want to look LEAN and tall, especially since I'm short...here are my stats

Height: 5'2"
Weight: Fluctuate between 103-108 lbs
Overall body type: healthy

Currently, I am in Korea, temporarily living in my aunt's house. I have practically no exercise resources.
So, recently I bought a jumprope, and do 1000 daily in the morning.
After that, I do about 50 lunges.

Throughout the day when I have time, I do hula hoop. It's one of those hula hoops that have those little balls inside the ring.
Also, I do some sit ups and crunches.

I am on a pescetarian diet - no beef, pork, chicken...etc...only veggies, carbs, some dairy, eggs, and fish/seafood.

Once I settle into my own place, I'm either going to find a trail to jog, or join a healthclub. I also LOVE yoga, so I'll be joining a class or something.

What should I do to get more lean, curb my appetite, and get thinner thighs? My ultimate weight goal is around the low 100's, but I just really want to look lean.

[Makaveli]

How nice of you to help our your fellow Soompiers with such great advice~!

I've got a question or two for you. ;3

Alright, so I've been trying to lose weight for a long while now, but I only just started working out about two weeks ago.
This might sound really lame and most of you may not "approve" or whatever, but I do my workout on the Wii Fit.
If you've tried it, then you know that it DOES make you sweat. I feel good once I've completed my 40 minutes - hour long workouts; I eally do feel worked out and accomplished.
A reason why I've been using the Wii Fit instead of outdoors activities, is because it's been really cold here; Hell, it rained a week ago, so you can imagine all the ice and slush that's around. It's just not safe to do much outside at this time of year. xD;;

Anyway, moving on.
I tend to do about 20 - 30 minutes of cardio every time I work out, and on the exersizes that don't require the Wii Remote [Jogging, Step Aerobics, ect.], I hold 3 pound weights and make sure to use big arm movements.
That's one of the smart things to do, I'm assuming? Helps build muscle, right? 8D;;
Along with the cardio, I usually do 15 minutes of the strength exersizes, and yoga.

So my big questions are:
Is this workout going to help me lose weight?
What else can I do to help me lose weight, excersize wise, that I can do in my home?
What is a good diet for me?

I'm not sure if you can answer the last question even if I do give you my height and weight.
But here they are anyway, just in case:
Height: 5'6"
Weight: 128 lbs.

I realize I'm a healthy weight; But I REALLY want to lose my tummy. I just want it to be flat. -o-;;

If you need any other information, I'll do my best to give it to you. xD;;

Kinein has essentially covered most of the things I wanted to say. The diet thing is crucial. When you train
you have to train with intensity. You can't just be like awww well i'll take it easy today because of "x" reason.
No excuses. Train hard. Train like you want it. A lot of people say things like "Oh I train for like 3 hours a day
and my diet is perfect and I'm still not losing weight". Why? Because they don't push themselves when they train.
All you should need is 1 hour, no more. You just have to make sure you're hitting it with high intensity and giving
it everything you have.

[yumi-chan]

I've been stalking this thread for couple of days, so hello~ I love all the advice given in this thread, it has really helped me getting a kick start in dieting.

So I've been dieting for about a month and a half or so and loss a total of 10lbs at a rate of 1.5-2lbs per week. But stupidly, I kept my calories from 900-1200 the whole time without knowing a thing about nutrition and slowing metabolism, even with my six meals a day. Even with my 30-60 minutes of constant moderate walking each day and my strict diet, I started not to loose weight anymore, as the scale tells me so, I've even tried to change my my exercise from treadmill, to cycling, still no prevail. It's been at the same weight for 3-4 weeks now at 118-120 (5'3ft) and doesn't go any lower or higher. I still need a few more pounds to loose considering there is still a tad amount of fat on my thighs that prevent my body to look fit so I know it's not the weight I'm supposed to be.

Thing is, I don't really know if this is a plateau or if I'm just doing something wrong. I tried googling my problem and some people suggest to up your calories to like 1400-1500 to start to loose again, but it's not right for my body type at all (for a diet that is) so I'm hesitant about that. I just need help as of how I can start to loose weight again.

-----This is my usual diet plan:
*breakfast: 1 cup of whole grain cheerios, 1 cup skim milk, banana or orange.
or, scrambled egg with milk + banana.
*snack: 90 calorie special K bar
*lunch: half a turkey sandwich (whole wheat bread), lots of lettuce and sprouts. 8oz of skim milk.
*snack: banana
*dinner: Varies. (sometimes i'm so busy, I end up with a lean pocket + salad T_T)
snack: (if really hungry) a few raw pistachios.
+ few cups of water.

Yeah, I've been trying to cut the carbs but i'm really bad at it, and we don't have much lean meat in the house @_@ I do usually eat bowls of salad with a small meal portion for dinner, or carrot sticks as a snack, but that's mainly it. If it's the carbs that prevent me from losing weight, i'd be happy to try to change it up D:.

-----exercise: changes it up few days, I do some sort of exercise everyday
*cycling for an hour
*the firm workout video (stretching, lunges, light weights) 45 minutes
*treadmill, moderate walking - hour/30 minutes
I have been meaning to buy a jump rope

So do you guys suggest I break this weight? I stayed this weight for too long, and I don't want to give up because i'm 10lbs close to my ideal weight @_@ Tips on diet? Calorie intake? Exercise??

Thanks!

[Makaveli]

Yumi-chan

Diet - Stay around 1400. Cut out the lean pockets or whatever that junk is. Salad + meat is a good idea.
You do need carbs upon waking and i'd recommend also pre/post workout almost directly before and after.
Stick to clean whole foods. Kellogs bar = junky carbs. I'd rather you just eat nuts or something instead.

As far as the exercise goes. It sounds like you're just doing things at a leisurely pace. You're a young person
who should be full of energy. Like I said in my previous reply. It's about intensity. If you walk around for however
long it's only going to do so much because it doesn't burn as many calories as something more intense like running.
I would suggest you up the pace of all of your workouts and not waste any time or lounge around. It's good to see
that you've begun to take the initial steps towards sculpting your body but you need to progress to lose weight.

[Rock Head]

hello again....
i figured out today that i dont like to run and i have the bicycle machine
my question is : cycling do the same work as the running???

[kinein]

hello again....
i figured out today that i dont like to run and i have the bicycle machine
my question is : cycling do the same work as the running???

No. One is on a cycle one is on your feet. But they are both forms of cardio ~ how effective you are at cycling is entirely up to you and any lack of results will be because you are unable to produce enough effort and intensity to warrant good health results from cycling.

[D_K]

I've been stalking this thread for couple of days, so hello~ I love all the advice given in this thread, it has really helped me getting a kick start in dieting.

So I've been dieting for about a month and a half or so and loss a total of 10lbs at a rate of 1.5-2lbs per week. But stupidly, I kept my calories from 900-1200 the whole time without knowing a thing about nutrition and slowing metabolism, even with my six meals a day. Even with my 30-60 minutes of constant moderate walking each day and my strict diet, I started not to loose weight anymore, as the scale tells me so, I've even tried to change my my exercise from treadmill, to cycling, still no prevail. It's been at the same weight for 3-4 weeks now at 118-120 (5'3ft) and doesn't go any lower or higher. I still need a few more pounds to loose considering there is still a tad amount of fat on my thighs that prevent my body to look fit so I know it's not the weight I'm supposed to be.

Thing is, I don't really know if this is a plateau or if I'm just doing something wrong. I tried googling my problem and some people suggest to up your calories to like 1400-1500 to start to loose again, but it's not right for my body type at all (for a diet that is) so I'm hesitant about that. I just need help as of how I can start to loose weight again.

-----This is my usual diet plan:
*breakfast: 1 cup of whole grain cheerios, 1 cup skim milk, banana or orange.
or, scrambled egg with milk + banana.
*snack: 90 calorie special K bar
*lunch: half a turkey sandwich (whole wheat bread), lots of lettuce and sprouts. 8oz of skim milk.
*snack: banana
*dinner: Varies. (sometimes i'm so busy, I end up with a lean pocket + salad T_T)
snack: (if really hungry) a few raw pistachios.
+ few cups of water.

Yeah, I've been trying to cut the carbs but i'm really bad at it, and we don't have much lean meat in the house @_@ I do usually eat bowls of salad with a small meal portion for dinner, or carrot sticks as a snack, but that's mainly it. If it's the carbs that prevent me from losing weight, i'd be happy to try to change it up D:.

-----exercise: changes it up few days, I do some sort of exercise everyday
*cycling for an hour
*the firm workout video (stretching, lunges, light weights) 45 minutes
*treadmill, moderate walking - hour/30 minutes
I have been meaning to buy a jump rope

So do you guys suggest I break this weight? I stayed this weight for too long, and I don't want to give up because i'm 10lbs close to my ideal weight @_@ Tips on diet? Calorie intake? Exercise??

Thanks!

You really should increase your fat if you want to lose more weight. I'd say up the calories, reduce your carbs and increase your protein and fat. Carb/prot/fat at 40/40/20, or 30/50/20, or something along those lines. But whatever you do make sure your fat is kept at or around 20% of your total caloric intake.

Oh, and lose the processed foods and stick to real stuff. I also see hardly any greens in your diet.

[jepho*]

is it ok if i jumprope on carpet with no shoes? just bare feet.
(the carpet isn't that cushion-y as well)
or are shoes a must?
it's either this or jumproping outside on concrete :X

thanks~

[kinein]

Hi First of all, wow, thanks for your help. This is really sweet of you. Okay...so...
I want to look LEAN and tall, especially since I'm short...here are my stats

Height: 5'2"
Weight: Fluctuate between 103-108 lbs
Overall body type: healthy

Currently, I am in Korea, temporarily living in my aunt's house. I have practically no exercise resources.
So, recently I bought a jumprope, and do 1000 daily in the morning.
After that, I do about 50 lunges.

Throughout the day when I have time, I do hula hoop. It's one of those hula hoops that have those little balls inside the ring.
Also, I do some sit ups and crunches.

I am on a pescetarian diet - no beef, pork, chicken...etc...only veggies, carbs, some dairy, eggs, and fish/seafood.

Once I settle into my own place, I'm either going to find a trail to jog, or join a healthclub. I also LOVE yoga, so I'll be joining a class or something.

What should I do to get more lean, curb my appetite, and get thinner thighs? My ultimate weight goal is around the low 100's, but I just really want to look lean.

Run ~ Sumo Squats ( wide leg ) practice doing bodyweight ones
Your diet is cute and workable ~ Eat fish with every meal and eggs often. Slice out the carbs except for after workout and breakfast. drink more water.

read the yumi replies by makaveli and dk if that helps... look at the replies here and in the various pages of this thread uhmm.. train harder.

http://www.youtube.com/watch?v=9KGdfxZvA8Q - inner thighs
http://www.youtube.com/watch?v=9Q6ybrL8Ye0...feature=related - sumo jump squats
http://www.youtube.com/watch?v=R0G7A14-q7k...feature=related
http://www.youtube.com/watch?v=egITs8S5R8c...feature=channel
http://www.youtube.com/watch?v=HOnkmCTG9mY...feature=channel
http://www.youtube.com/watch?v=-Icu6oXYL00...feature=channel

http://www.youtube.com/watch?v=usSvmX8bGXU
http://www.youtube.com/watch?v=zCVANw41B8c - i have no idea why the sumo squat is called plie in here dumb renames.

http://www.youtube.com/watch?v=lbxhvzVvorE

Notice how the theme on the inner thighs revolves around certain movements!

Just imagine your training against a bikini model and she is out on the road in her pink nikes and matching sports bra and spandex shorts and your out to BEAT HER! everytime it gets hard scream YAH!! YAH!!! KESEKIYA!!! and get back to it or something

Pighting.

Feel free to ask more in depth descriptive detailed questions for even more accurate answers!


Using 10-15lb rice bags to hold when you do these workouts in your arms or overhead can count as weights. Remember Watermelons and other household things can be converted for your use as well~

Invest in some dumbells from 5-10-15bs and maybe even 20-25 if those are too easy.

Workout bands also are great to have for home workouts or anywhere really.

is it ok if i jumprope on carpet with no shoes? just bare feet.
(the carpet isn't that cushion-y as well)
or are shoes a must?
it's either this or jumproping outside on concrete :X

thanks~

You can jump rope in outer space if you like ~ whether you push yourself over the days and weeks and months is a whole different problem!! o.O

Feel free to workout wherever you want.

[kinein]

Here are some gymless workouts for those of you without gym access.

http://www.youtube.com/watch?v=tIqN6b2Jjz0

http://www.youtube.com/user/modeathletics - resistance band trainer and bodyweight work at home
http://www.youtube.com/watch?v=5Ozbfx-EOmA * just one of his vids

http://www.youtube.com/watch?v=58woaEjWr7U

----

workouts without weights why you are not reaching your goals??
http://www.youtube.com/watch?v=E_fKvpFsshU


Isn't it awesome how these people say the same things as me?! o.O OMGAWSH

http://www.youtube.com/watch?v=WxR-mX5K9Zs...CD&index=10
For some ideas make yourself a challenging circuit!