Beginers Help!
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RE: Beginers Help! - 8/19/2004 9:26:10 AM
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Mr.Mop
Posts: 19
Joined: 8/18/2004
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OK. Maybe i didnt put this clear enough. I dont want to be BUFF i dont want rippling muscles. All i want is a way to fight some flab and tone it up abit.
I know you cant ski without skiis but i was hoping then maybe there was a way to tone up without having to buy equipment. Seeing that you dont think there is maybe i will buy myself a set of dumbells. Just wondering though how could i use dumbells to tone around my waist?
Thanks
Joe
(in reply to jenng)
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RE: Beginers Help! - 8/19/2004 1:04:36 PM
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jenng
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OK, first things first. You will not get rid of any flab with weights. You cannot spot reduce. You will not reduce fat in your belly by doing crunches. The way to burn fat is to use more calories than you take in, so your body goes to its fat stores to sustain your activities for the day. One way to create this caloric deficit is to reduce the calories you eat in a day. But the problem with reducing calories too much is that you go into a starvation mode, where your metaboism will decrease, your body will end up taking muscle for its energy instead of fat, less muscle means a lower metabolism, enter vicious cycle.
The other way to acheive this is to add cardio to burn those extra calories. A lot of us that are here to loose fat will reduce calories by around 20%, add high intensity cardio a couple times a week and continue to lift heavy. By lifting heavy, you are telling your body that this muscle is important and not to use that for energy, rather use the fat.
And unless you are gentically gifted and/or eating a ton of food, you will not get big, bulky and ripped just by lifting some heavy weights.
Here are some links for you:
Calculate your Caloric Needs
More on calories and ratios
A basic training program
Home DB routine
_____________________________
Where are we going, and why am I in this handbasket?
(in reply to Mr.Mop)
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RE: Beginers Help! - 8/19/2004 2:39:05 PM
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pwolf66
Posts: 1022
Joined: 12/5/2003
From: Montgomery Village, MD
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GO JENN!!!!!!!!
She's hit that one out of the park, ladies and gentlemen!!!!!!!!!!
Paul
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A friend helps you move, a true friend helps you move bodies.
(in reply to jenng)
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RE: Beginers Help! - 8/19/2004 3:00:14 PM
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cpl
Posts: 5667
Joined: 5/26/2003
From: New York City
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Long live the Queen of DB!
Mr. Mop, welcome to DB-
Take it from someone who did nothing but body weight exercises for a long time- (I was in the army for three years) They won't get you the body you want. I think I have a pretty good idea of what you're looking for, and most of the work you want to do is definitely related to cardio and proper nutrition. You say you want to "tone up"- The thing is, there are no real toning exercises- There are muscle building exercises, like lifting, and there are fat loss exercises, like running. Cardio, and a proper diet, will get rid of the fat that hides your muscles- Once you have a low enough percentage of fat on your body, you'll have what people refer to as a "toned" physique. If you take Jenn's advice and get your nutrition and cardio going right, and then decide that you want more muscle, you can always switch to a muscle building diet- It is different from a fat loss one- And add some weightlifting when you get the equipment. The types of exercises you're talking about- Pushups, situps, etc- Really don't build much muscle at all, they just improve your muscular endurance in those areas.
Edit- I almost forgot to give you a hard time about only wanting to work your upper body- If you're at all serious about any type of exercise, you have to treat every muscle as an equal. I know you're not looking at lifting heavy weights just now, so injury isn't as much of a concern- But how silly does someone look when they have a nice, well defined upper body and their legs look like they belong on someone else?
< Message edited by cpl -- 8/19/2004 3:05:25 PM >
(in reply to pwolf66)
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RE: Beginers Help! - 8/19/2004 3:34:32 PM
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cpl
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From: New York City
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quote:
Lol yeah your right there i do need to work on my legs aswell but not as much. I dont think i have that much fat on my legs... so i have a bit like everyone else but hopefully running might help that.
That's what JennG was talking about when she said there was no such thing as spot reduction, Mr.Mop- Exercising your legs won't get rid of fat on your legs. Exercising your abs won't get rid of the fat on your stomach. When you do any exercise for a particular body part, all you're doing is working the muscle- Fat is only effected by burning calories. Sure, running burns calories, and in turn burns fat- But not just from your legs. When your body uses fat as fuel, it takes the fat from wherever it likes- Not the place you're exercising. You could do thousands of situps and still have a gut, but be losing fat in your legs, arms, etc. You can't target an area for fat loss, it's an all over type of thing.
When it comes to how often you should work out, most of us around here work each muscle group just once a week- But we're using weights, so our bodies need more rest. I'd recommend you do your exercises two or three times a week, since they're not as demanding- Don't do them everyday, since your muscles still need the chance to heal and rest for you to get the best possible results. As far as the starvation mode comment, I wouldn't say it's completely accurate- If you deprive your body of the calories it needs, then it'll go into starvation mode. If you don't use your muscles, your body might use some muscle mass as fuel, since it feels they're not needed.
(in reply to Mr.Mop)
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RE: Beginers Help! - 8/19/2004 3:40:09 PM
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Mr.Mop
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so in that case when doing cardio i need to combine it with some push ups, sit ups, crunches and anything else i can do without using equipment before i actually get the equip?
(in reply to cpl)
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RE: Beginers Help! - 8/19/2004 3:48:36 PM
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cpl
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From: New York City
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Yes and no- Sure, do all of those things- Except the situps, I'll explain why in a sec- But don't do it all in one big marathon training session. Keep your cardio workout away from the other stuff, for example. Trying to do too much in a short period of time will make you tired, and by the time you get around to doing your last exercises, you won't have much energy left for them. Whenever you're going to work out, make sure that you're ready for it- Plenty of energy and focus. If you go for a run, then do a bunch of pushups, by the time you get to the crunches, you'll be too wiped to give your abs the attention they deserve. Maybe you'll be able to do twenty or thirty crunches after all that, and that might not sound too bad to you- But if you had gone into your ab workout well rested and ready, you could probably do a lot more than that.
Now, on to the situps- That particular motion uses a lot of hip muscles to complete, and only a portion of it works the abs. Crunches are by far the superior ab exercise, and a much better use of your time. The hip muscles get plenty of exercise when you do other movements- Such as squats, deadlifts, etc- I know you don't have the equipment, but it would be a very good idea to at least do some deep squats with no weight, or improvise some light weights like I mentioned in your other post.
(in reply to Mr.Mop)
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RE: Beginers Help! - 8/19/2004 4:14:40 PM
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Mr.Mop
Posts: 19
Joined: 8/18/2004
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Ok i see where you going with this. Crunches it is. You know the hip muscle what part of the hip are you talking about here? Are you talking about in the front lover torso below the abs?
(in reply to cpl)
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RE: Beginers Help! - 8/19/2004 4:32:29 PM
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cpl
Posts: 5667
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From: New York City
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No, the hip flexors- They're more on the sides of the hip, I believe.
(in reply to Mr.Mop)
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RE: Beginers Help! - 2/20/2005 4:59:59 PM
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livestrong3
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Joined: 2/19/2005
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First of all, if you want to get defined and loss fat you are basically going to have to lower your body fat levels. To obtain this you must do some sort of cardio at least 3 days per week at 30 minute intervals and go on a moderate diet. If you want a nice diet plan, I can give you one if you really need it.
(in reply to Mr.Mop)
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RE: Beginers Help! - 3/1/2005 7:32:42 PM
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theman091787
Posts: 18
Joined: 2/14/2005
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get rid of the flab.. with cardio, such as running.. joggin.. do this 4-5 days a week for 30 min and you shall be fine. and to tone your torso, crunches... sit ups... , for ur shoulders and chest... push up... or .. u can stand in front of a walll and puch ur self against it.. like a standing push ups.. that burns if u do enoughh of them. and another for your shoulders.. stand up and stick your arms to your side and make circles slowly ... and go clock wise.. and counter clock wise.. do this untill u can do it any more.. 3 times a night. you will get toned. Quick. all this helps.. trust me.. oh and i forgot.. dont eat crap. candy, chips.. anything that you think taste really good .. dont eat a lot of it.. or just none at all.. what you eat is a big part of whether or not you will lose flab or not.. about 80% of toning is what you eat!!
(in reply to Mr.Mop)
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RE: Beginers Help! - 3/31/2005 11:49:49 PM
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Stan
Posts: 188
Joined: 2/17/2005
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To tell you all the truth..
before i've gotten my dumbbells and a gym membership, I would lift anything liftable in my house.
i would take two of those orange juice jugs and fill it up with water then i start lifting that stuff hahahha seriously!
i used my laundery basket's handles as a barbell too. i'd fill the basket with a bunch of stuff and started lifting that too
i also used grape juice jugs to do arm extensions.
sounds crazy but i did.
I heard in the army, while away on training in some remote place. take the rain forest for instant. the only weights they had to lift were big tree branches.
Gottause your imagination man!
(in reply to theman091787)
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RE: Beginers Help! - 4/19/2005 7:46:21 PM
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Rainman
Posts: 802
Joined: 4/15/2005
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Truthfully, Stan has a decent idea Mop, you could do somethin long the lines of say..
Mon - 30-45 mins of cardio
Tues - Lets see...Fill a milk jug with water and use that as resistence when doin crunches? probably 3x failure at first to see how many you can do with good form, and strap a jug to each ankle and do around 3xfailure of pullups to see how you are on those also
Wed - 30 - 45 mins of cardio
Thurs - Along the same lines as Tues
Fri - 30-45 mins of cardio
You could try that out and then alter it however u feel most comfortable, you could also use the jugs for curls, tricep extensions, umm "dumbell" press
(in reply to Stan)
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RE: Beginers Help! - 5/19/2005 11:23:02 AM
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theman091787
Posts: 18
Joined: 2/14/2005
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you are underweight... ****.... 6'2 130!!! did u mean 180? u must be thin?wow im 6'2 200 bench 225 17 yrs old.
(in reply to Rainman)
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RE: Beginers Help! - 7/29/2005 8:10:06 PM
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Theinsane1
Posts: 12
Joined: 7/29/2005
From: Knoxville
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quote:
ORIGINAL: theman091787
you are underweight... ****.... 6'2 130!!! did u mean 180? u must be thin?wow im 6'2 200 bench 225 17 yrs old.
haha check this guy out... he's 17 and he ways 200... most of that is body fat not muscle... because if your 200lbs and your only benching 225 there's somehting wrong with you if you workout frequently... what an asshole...
dude he's 15. im mean im 16 but i workout 2 times a day every day. He probably doesnt set his life on a career of lifting and besides he's probablly ripped and not Buff...
< Message edited by Theinsane1 -- 7/29/2005 8:12:25 PM >
_____________________________
They Bail when they see 1
AGE 16
Height: 6'0"
Weight: 163 lbs
Bench: 200lbs
Squat: 325lbs
Deadlift:420lbs
Total= 945lbs
(in reply to theman091787)
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RE: Beginers Help! - 8/8/2005 2:01:13 AM
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StatixMX
Posts: 2
Joined: 8/8/2005
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Why does people tend to announce to the world how much they are able to lift?
_____________________________
-Statix MX
(in reply to Theinsane1)
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RE: Beginers Help! - 12/7/2005 1:51:02 PM
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PimpWivGunZ
Posts: 1820
Joined: 11/10/2005
From: My mum
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perhaps there proud of achievments ^^ ?
(in reply to StatixMX)
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Beginers Help! - 
. Just remembered something i read today. I need to do things like that and lifting weights in order to stop my body going into starvation mode and eating muscle.. is that right? 
yeah i gues i need to work on it! 
