[Makaveli]

hi there!
im currently doing dumbbell kickbacks
with 3lbs dumbbells to target my triceps..
id like to ask any excercise suggestions
that target the thigh and buttocks?? o.0
seriously my thighs are getting flabbier by the day.. huhu =(

Hey if you only have dumbells to work with just do lunges using the dumbells and
dumbell squats if you want. They should both work rather well.
http://www.exrx.net/AnimatedEx/Quadriceps/DBSquat.gif
^Dumbell Squat

http://www.exrx.net/AnimatedEx/Quadriceps/DBLunge.gif
^Dumbell lunges

You might feel that the weights aren't enough though lol, just try it out.
Go for like 15-20ish.

*edit: just go to the links for the pic, it wont let my link off the site

so i started rippetoe.
regarding squats, it's my first time doing them.
naturally my quads were a bit sore day after.
but should my back be sore? if it's using muscles i haven't regularly used.

Yea the back is the supporting muscle for squats, so if you get a little soreness
it's nothing to worry about.

[Shiwen]

thanks for the info guys.
and lol makaveli..you got pwned!

[kinein]

hi there!
im currently doing dumbbell kickbacks
with 3lbs dumbbells to target my triceps..
id like to ask any excercise suggestions
that target the thigh and buttocks?? o.0
seriously my thighs are getting flabbier by the day.. huhu =(

also to add on to Makaveli's post ~ you can vary your leg stance. Neutral is comfortable stance for squats. To work inner thighs spread your legs a little more ~

i think this is the wrong place to go if you're looking for a motivational speech. one word -- DISCIPLINE

thanks ~

You have to want it. If you don't really want it you'll never get it.

[angle021]

I'm a girl trying to lose weight I've gained unnecessarily.

I'm so used to eating and eating even after I am way full.

Any ideas how to over come overeating and fighting cravings at night??

Okay, I'm not a pro or anything, but this is how I beat that. I used to eat like that when I was younger (well just up to being full), but then I decided to cut some back for each meal. It doesn't have to be a huge cutback, but for me I just decided to cut back half.

Your body will adjust to the food intake so that eventually you won't be craving/be hungry for more. It really didn't take that long for my body to adjust. Just eating a normal amount for each meal for 1 week did the trick for me. I can change my eating habits that easily, but as for the types of foods I eat >.> lol. I can't stay away from bread D: ha.

Anyway, another important thing is to drink plenty of water. I think that'll really help you. When you feel like you're hungry (let's say after maybe 1-2 hr you ate), you actually just might be thirsty. So try drinking water.

If you eat the right kinds of foods, that'll also make you feel full without overeating (veggies, lean meat like turkey, etc.).

Oh and another thing! Try keeping yourself active/exercise. That'll make you feel less hungry (I know when I walk around campus I rarely ever think about food, but I always carry with me a HEALTHY snack and a bottle of water).

At night = drink water, but if you must, eat a healthy light snack. like a fruit or light yogurt.

Good luck!

[kinein]

I'm a girl trying to lose weight I've gained unnecessarily.

I'm so used to eating and eating even after I am way full.

Any ideas how to over come overeating and fighting cravings at night??

Primarily first read through the last 25 pages ~

Then consider your eating habits and align yourself with the eating habits that have been listed in a few different threads.

[reesiepops]

what kind of foods/exersizes should i be doing to lose 10 lbs in 3 months?
And how can i get a perfect bikini body without taking those nasty "Bikini Body Pills"?
(I have really big bones. like, REALLY big bones.. But i want a flat tummy & less flabby arms! )


Thanks in advance =D

[dolcedor.]

So I'm trying to lose weight (~5 lbs, and I'm 5'2 and 115 lbs), or rather, to just get slimmer and more toned, and I'm just wondering how I should be doing the cardio. Currently, this is what I'm doing: 90 seconds of jogging on an inclined treadmill, then 90 seconds of power walking. I do this for 21 minutes. And yes I'm really out of shape, and this is already an improvement from 30 seconds of jogging/120 seconds of power walking. lol. So my question is, is it better (ie. more effective) to do just straight power walking so I can last longer?

Btw, right after the 21 minutes, I go on to do some light strength training: 3 sets of 15 push ups, 3 sets of 25 crunches, 3 sets of 30 "side" crunches (for each side), 3 sets of 20 leg lifts, 3 sets of 15 squats, 3 sets of 15 dips. Is there anything I should change? I do all this 3-4 times a week btw. Please advise!

[kimmi.kami]

Look...so I need help. I'm planning to exercise again. I think I gained weight from my two week vacation! T_T
But I was wondering which is better for making my thights, butt and calves more toner and skinnier, walking or the elliptical?
I'm planning to walk 5x a week which is about 2.7 miles afterschool. And on the weekends I do the elliptical 2x for 30 minutes.
I always do the elliptical for 2 months and lose about 10 pounds..and i think i sometimes hit plateu? I dunno how to spell..haha

And after I lose the weight, my problem is..HOW DO I KEEP THE WEIGHT OFF? I always seem to gain back the weight easily even though I lose weight slowly and 10 pounds in 2 months..>.<

[Shiwen]

so i was in the gym today doing squats with my friends.
and they hadn't done them before, and because I was the one who found the rippetoe program and read up all about it,
i was telling them they should go ass to the grass for their squats.
that's what it says here anyway: http://www.bodybuilding.com/fun/wotw52.htm

another guy who saw us doing this, came and told us we should only go parallel; 90 degrees.

so what is the best way to do squats?

[laris]

people say don't go below parallel because you can blow your knees out, however i believe that's if you bounce. if you go butt to the ground squats you're definitely going to get a better quad workout. lots of people don't even go to 90 so they can't possibly be getting a good leg workout. from my experience, it's best to have a box to make sure you go 90. don't forget.. front squats hit your quads real hard compared to normal back squats

[Shiwen]

yeh, i take them up and down slowly and my knees have no problem with that.
hm, what do you mean front squats and back squats?

[laris]

front squats are when the barbell is on your front delts... back squats are what people typically do in the gym with the barbell on their traps. google them my friend

[blufr321]

Hi there
I have a few questions here
my stats are
sex : male
height : 5'9"
weight : 170-175 (never stays on a steady number =\)
I have a nice chest and arms, What I want to know is if anyone know some good exercises for your shoulders that can be performed without the gym.
I want some boulder shoulders! lol
Mainly the Back head and Front head of the shoulder.
What I have is the parks bars
a set of dumbbells and ez curl bar/regular bar. also those rubber band thingies.



other one is that I get tired or out of energy easily

Wanna know what kind of foods and drinks are good take in. along with the times meaning how many minutes before i start working out should I drink/eat it.

thnx in advance ;]

[kinein]

Hi there
I have a few questions here
my stats are
sex : male
height : 5'9"
weight : 170-175 (never stays on a steady number =\)
I have a nice chest and arms, What I want to know is if anyone know some good exercises for your shoulders that can be performed without the gym.
I want some boulder shoulders! lol
Mainly the Back head and Front head of the shoulder.
What I have is the parks bars
a set of dumbbells and ez curl bar/regular bar. also those rubber band thingies.



other one is that I get tired or out of energy easily

Wanna know what kind of foods and drinks are good take in. along with the times meaning how many minutes before i start working out should I drink/eat it.

thnx in advance ;]

http://www.youtube.com/profile?user=scooby...amp;view=videos

There you go ~

You don't need a gym to workout.

So I'm trying to lose weight (~5 lbs, and I'm 5'2 and 115 lbs), or rather, to just get slimmer and more toned, and I'm just wondering how I should be doing the cardio. Currently, this is what I'm doing: 90 seconds of jogging on an inclined treadmill, then 90 seconds of power walking. I do this for 21 minutes. And yes I'm really out of shape, and this is already an improvement from 30 seconds of jogging/120 seconds of power walking. lol. So my question is, is it better (ie. more effective) to do just straight power walking so I can last longer?

Btw, right after the 21 minutes, I go on to do some light strength training: 3 sets of 15 push ups, 3 sets of 25 crunches, 3 sets of 30 "side" crunches (for each side), 3 sets of 20 leg lifts, 3 sets of 15 squats, 3 sets of 15 dips. Is there anything I should change? I do all this 3-4 times a week btw. Please advise!

Your intervals are better ~ Yes you can put your cardio after your weight-training if fat loss and toning is your main thing ~ You need to note things like are you working out at a gym or are you home..

so i was in the gym today doing squats with my friends.
and they hadn't done them before, and because I was the one who found the rippetoe program and read up all about it,
i was telling them they should go ass to the grass for their squats.
that's what it says here anyway: http://www.bodybuilding.com/fun/wotw52.htm

another guy who saw us doing this, came and told us we should only go parallel; 90 degrees.

so what is the best way to do squats?

There is no "best" way ~ it is how much you improve over the months and years But the lower you go the better parallel is enough but if you can keep your lower spine from curving under then you can go lower ~ as someone said the bounce is bad. Go down into the hole and lift off like a space shuttle under control.

Other people don't squat and all and utilize leg presses and build great legs. Be aware that there is no 1 perfect way.

Look...so I need help. I'm planning to exercise again. I think I gained weight from my two week vacation! T_T
But I was wondering which is better for making my thights, butt and calves more toner and skinnier, walking or the elliptical?
I'm planning to walk 5x a week which is about 2.7 miles afterschool. And on the weekends I do the elliptical 2x for 30 minutes.
I always do the elliptical for 2 months and lose about 10 pounds..and i think i sometimes hit plateu? I dunno how to spell..haha

And after I lose the weight, my problem is..HOW DO I KEEP THE WEIGHT OFF? I always seem to gain back the weight easily even though I lose weight slowly and 10 pounds in 2 months..>.<

You know a lot of fat people walk ~ dogs walk, cows walk - you will have to ask a more serious question since elementary school is for kids!

Plateau it is okay everyone has difficulty with words occasionally. After you lose weight - you make sure you keep eating healthy and you build some muscle to help keep you skinny and you keep exercising. You don't just STOP and eat like a little cute piggy and give up on life! It is easy to get fat and harder to lose weight o.O

There is a lot of information... on this thread the last 30-40 pages or so.. orrrr ~

http://www.soompi.com/forums/index.php?sho...281904&st=0 - there is a lot of info here ~

and here are a bunch of links

http://www.youtube.com/user/Starbodies

Legs
http://www.youtube.com/watch?v=Yt7pYIjEFo4 - leg press * watch this!!!
http://www.youtube.com/watch?v=zntdTAB1SJc - leg curl
http://www.youtube.com/watch?v=kgMTIUFPwGs - leg extensions
http://www.youtube.com/watch?v=Brl9XEe_XRA - db squat
http://www.youtube.com/watch?v=RILcUZ-lsSs - db lunges
** really good video **
http://video.google.com/videoplay?docid=-6529481301858251744 - Dan John teaching sports trainers how to do some lifts like the Squat




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


http://www.youtube.com/watch?v=dSA_SYJi3KQ

http://www.youtube.com/watch?v=1fudPAianGo

http://www.youtube.com/watch?v=HqeC_wN-vek

http://www.youtube.com/watch?v=UNS-8cMZ9_g

http://www.youtube.com/watch?v=YGaOkZqJABA
http://www.youtube.com/watch?v=159ifgaXtgM

http://www.youtube.com/watch?v=xYl-vdy7Fcg

http://www.youtube.com/watch?v=ZEYe-XVbL6g

If you plateaued it means your not working hard enough or adjusting your eating to account for the loss of 10lbs. If you are 10lbs lighter your body needs less calories. If you are combatting the harder to lose fat - you have to raise your training, faster stronger tighter leaner meaner - more commited dedicated and focused ~ or tweak your diet to accomodate fat loss.. Or implement cardio at the best times for fat loss.

Such as fasted cardio upon waking before meal #1 and cardio AFTER WEIGHT-TRAINING.

Hope this all helps ~ good luck and learn to live a more healthy active lifestyle - the better shape you are in the more lenient your diet can be so long as you add on more lean muscle tissue and make sure to maintain what you have or continue to set goals.

You don't think people just get in shape and quit exercising and eating right ... do you...?? Though maintenance exercise and eating is a lot easier then fat-loss or weight-gain eating/training.

yeh, i take them up and down slowly and my knees have no problem with that.
hm, what do you mean front squats and back squats?

http://video.google.com/videoplay?docid=-6529481301858251744

[AngieK]

So I recently pulled my lower back muscle while playing tennis (serving to be exact). Now I am on the process to recovery and I understand that allowing the lower back muscles to heal take weeks. So far it is day four and I can feel my muscles healing well. It still hurts slightly but at least now I am able to walk without cringing every step of the way. So now that there is some background I can ask my question(s)! =)!

What are some exercises to strengthen my lower back muscles after I am healed up? I am only 20 so when I threw out my back I was terrified. I do NOT want this to happen again and I understand that there are some stretches on can do to strengthen their lower back muscles but I'm not sure what they are?

Also, are there some cardio exercises that do not put a lot of pressure on the lower back muscles? I want to slowly go back to my normal cardio routine but I'm really scared that I'll be putting too much pressure on my back and wind up throwing it out again. Thanks for the help! =)

[CorrectionYourWrongImRight]

im so sore. but in such a good way

i love that refreshed almost freeing feeling i get right after i work out. its so amazing. i wanna breathe and just do stretches for a while. then go for some fresh air. does anyone know what im talking about??? LOL

its such an endorphin high, no wonder people love working out LOL

i cant wait to go home in 3 weeks and weigh myself. i hope i can keep this up. its been a month now, so i think i will

[kinein]

So I recently pulled my lower back muscle while playing tennis (serving to be exact). Now I am on the process to recovery and I understand that allowing the lower back muscles to heal take weeks. So far it is day four and I can feel my muscles healing well. It still hurts slightly but at least now I am able to walk without cringing every step of the way. So now that there is some background I can ask my question(s)! =)!

What are some exercises to strengthen my lower back muscles after I am healed up? I am only 20 so when I threw out my back I was terrified. I do NOT want this to happen again and I understand that there are some stretches on can do to strengthen their lower back muscles but I'm not sure what they are?

Also, are there some cardio exercises that do not put a lot of pressure on the lower back muscles? I want to slowly go back to my normal cardio routine but I'm really scared that I'll be putting too much pressure on my back and wind up throwing it out again. Thanks for the help! =)

Sounds like you are relatively in poor shape to hurt your back serving... stretches won't build muscle whomever told you that is an idiot. As I have experienced a wide array of injuries I sympathize and empathize with what you are going through. Quite scary when this type of situation happens.

For now I think you should just walk on a treadmill or anywhere in particular as fast as you can without hurting your back. If it isn't a sharp pain then an hour a day won't be bad to rehab it slowly back. If it is a truly traumatic injury yes it can take a minimum of 2 weeks or longer for it to fully rest up so you should avoid doing anything strenuous with your lower back.. period.

Lower back exercises:

Back extensions make sure you are bending at your hips and when you come up only your lower back is coming into play. Often times people make the mistake of having the pad too low and making it a hamstring, butt, and leg workout ( when they have the intention of working their back ) also keep in mind that hyper-extending your back is not the maximum contraction for lower back extensions - it is when your lower back is straight.

http://www.youtube.com/watch?v=lpX6wyKBM_g...feature=related
http://www.youtube.com/watch?v=lfD6TXgqFqA...feature=related
http://www.youtube.com/watch?v=L1kranTPgxI...feature=related
http://www.youtube.com/watch?v=6I990Wbr1JE...feature=related
http://www.youtube.com/watch?v=ii-BAMOytDY...feature=related
http://www.youtube.com/watch?v=1WZGAIBhaPs
http://www.youtube.com/watch?v=UydXrCZzSaw...feature=related
http://www.youtube.com/watch?v=PnBREGM7pE0
http://www.youtube.com/watch?v=K9t0TNSFJUI...feature=related
http://www.youtube.com/watch?v=NB3kzDHgmYw...feature=related

http://www.youtube.com/watch?v=6SpoD9nXXiE...feature=related
http://www.youtube.com/watch?v=ZEYe-XVbL6g...feature=related


key things ~ weighted exercises in the end of the links.. along with bodyweight work ~

Take it slow and easy and learn about your body ~ if you can't flex it you don't know yourself well enough.

[devilkidjin]

is there a way to know if you are still a beginner?
is it defined by the amount of weight you can do, with account of one's weight?

because i found this

Deadlift - Adult Men
Body Weight Un-trained Novice Intermediate Advanced Elite
114 97 179 204 299 387
123 105 194 222 320 414
132 113 209 239 342 438
148 126 234 269 380 482
165 137 254 293 411 518
181 148 274 315 438 548
198 156 289 333 457 567
220 164 305 351 479 586
242 172 318 363 490 596
275 176 326 373 499 602
319 180 333 381 506 608
320+ 183 340 388 512 617

so curious lol

[snowee]

hey hey ...
summer is coming near and i want to lose some weight.

at the moment i weigh 119 lb and i really want to go down to 110 before june OR maybe 100 lb but i think that sounds unrealistic.(i really dunno i was just guessing)
and i'm usually busy so the only times i can actually go to the gym are like saturdays and sometimes Fridays.
at the gym i'll yoga for an hour and go on the treadmill for an hour ...

between going on the treadmill are there any easier ways where i can lose weight .. & slim down my thighs & my butt. xD

[laris]

is there a way to know if you are still a beginner?
is it defined by the amount of weight you can do, with account of one's weight?

because i found this

Deadlift - Adult Men
Body Weight Un-trained Novice Intermediate Advanced Elite
114 97 179 204 299 387
123 105 194 222 320 414
132 113 209 239 342 438
148 126 234 269 380 482
165 137 254 293 411 518
181 148 274 315 438 548
198 156 289 333 457 567
220 164 305 351 479 586
242 172 318 363 490 596
275 176 326 373 499 602
319 180 333 381 506 608
320+ 183 340 388 512 617

so curious lol

a beginner can also be considered someone who just started going to the gym. i'd say it's also based on technique/form... for example olympic lifts are not for beginners