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Exercise & Fitness Message Board


Exercise & Fitness Board Index


First and foremost, your diet needs to be in order. All the exercise in the world will not make up for a bad diet. Has that been addressed? Caloric intake needs to be less than what you burn, you need ~1g of protein per pound of lean bodyweight, keep carbs complex and low GI and keep your fats healthy/unsaturated. Eating 5-6 small meals throughout the day (every 2-3 hours) will help keep your metabolism up, keep you from being hungry and provide constant nourishment with less opportunity for your body to store fat. Drink a lot of water as well. It will keep you full and keep the body functioning well and smoothly.

As far as exercise, you don't need a gym to get in shape. For the cardio, aim for time, not necessarily "calories burned". Try to go for 30-45 minutes. Watch a movie or tv, read or listen to music... it will make the time go by faster. :) Going for longer sessions keeps your body tapping into fat stores for fuel. I believe it's best to do cardio first thing in the morning or a couple hours after your last meal. That way your body has lower blood sugar to use and goes to the fat stores a little faster. Running is also a great cardio activity and can help to tone your legs. On nice days, I'd definitely go for it. You can also jump rope, run (or walk) stairs, there's aerobics videos, jumping jacks etc. Anything that keeps your heart rate up for 30 minutes or more is good stuff.

Using 5lb dumbells is ok, but it's really not doing mush for building muscle. You might consider investing in a small removeable plate dumbell set (if space is an issue) or a couple sets of heavier dumbells as well. maybe 10, 15 and 20. This is still fairly light weight and will not "bulk" you up, so don't worry about that, but you need to add a little muscle mass in order to increase your metabolism and get that toned look when you lose more bodyfat. But with what you have tight now, if you do each rep very slowly, very controlled, (3-5 seconds up, 3-5 seconds down) you'll get the most "bang for your buck" for the time being. There's several sites and books that show various exercises you can do, which muscles they work and show how to do them. Unfortunately I can't post any urls here, but Google for "exercise muscle" and you'll get some good hits. You want to try to hit every muscle group so you keep strength and appearance balanced - chest, back, legs (quads, hamstrings, gluteals, calves) abs and arms. Even just using your own bodyweight can be plenty effective. Like squats, calf raises on the stairs, pushups, pullups etc.

So as far as a routine to keep, try to do cardio 3-6x a week and resistance training 3-4x a week. If you stay consistent and keep a clean diet, you should see fantastic results. Good luck!





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