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Exercise & Fitness Message Board


Exercise & Fitness Board Index


"Hi. I am 19 years old, almost 20. I live with my boyfriend, work, and go to school full time, so I don't have time to go to the gym. I am 5'4" and weigh 130lbs. Although I am not fat, I am not toned AT ALL. I would love to be more toned. I'm just wondering if anyone could maybe give me a good at home work out to do that would work my arms, legs, butt, stomach, chest, back, etc. (basically everything). On top of this if someone has a good eating schedule (what to eat, how much, and when). Thanks so much, and also, I'd like to focus mostly on my big lovehandles and maybe make my boobs a bit smaller. THANKS!!"

Hello. Before I can really answer all your questions I need to know a few things first. First of all, do you have any exercise equipment or weights at your home? Second, are you trying to lose weight or gain? I'm guessing you are trying to lose fat weight and replace it with lean muscle mass weight. (Yes, there is a difference.) If you can answer these questions I will be able to help you out a lot better. Assuming you don't have any equipment here are some exercises that I would recommend doing.

Abs:
3 sets of Crunches for 25 reps. It's extremely important to go slowly while doing crunches. Lay on your back put your hands so that your fingertips are touching the back of your head, with your elbows sticking out to the sides. Put your feet flat against a wall or lift them up in the air with one foot crossed over the other, whichever is easier for you. Now crunch your abs up towards your knees, but make sure your lower back area stays on the floor at all times. Pause at the top of the crunch for a moment or two and slowly lower yourself back down to the floor and repeat. Many people do crunches incorrectly with a fast, jerky movement. Again, make sure you go slow and steady.

Chest:
3 sets of 10 Pushups. Lay face down one the ground with your palms flat on the floor and arms straight. Balance yourself on your toes. Slowly lower yourself until your chest brushes against the floor and then push yourself back up with your palms. I find pushups are easier to do if your body is "tensed" throughout the movement.

Legs/Butt:
Sissy Squats 3 sets of 10 reps. Grab hold of the back of a sturdy object, like a chair, with one hand. Go up on your toes and bend backwards so that your pelvis is pushed forward and your butt comes as close to touching your heels as possible. Then push yourself back up with your legs to a standing position and repeat.

I can't think of any effective arm or back exercises you could do without any weights. The only back exercise that I can think of which you could do without weights would be pullups. So unless you have a pullup bar at your house you probably won't be able to do those.

You should do these exercises 3 days a week. M, W, F or T, Th, Sat. On the days which you aren't doing these exercises I would recommend doing cardio exercise for 20 minutes a day. Examples of cardio are walking, jogging, riding a bike, treadmill, etc. When you do cardio go at an easy pace for 2 minutes, then for 1 minute go a little faster, then go back to the easy pace for 2 minutes, then go faster for 1 minute again. You could also do 2 minutes fast, and 1 minute slower.

As far as eating goes I would recommend eating 4-6 small meals a day, getting in at least 1300 calories a day. Skip fast foods like McDonald's, Burger King, etc. Allow yourself one day out of the week to have any junk foods like this. That includes things like potato chips, cakes, ice cream, cookies, etc. Eat healthy, wholesome, nutritous foods like vegetables, fruits, unprocessed grains like 100% whole wheat bread, and non or low fatty meats such as chicken or turkey breast, and lean cuts of beef. Watch out for foods high in saturated fats. Too much saturated fat is bad for you and will cause you to gain lots of fat weight. Good fats to eat are monounsaturated and polyunsaturated fats. Food high in these fats are almonds and peanuts. They are also a good source of protein, which your body needs in order to build muscle tissue. Eat foods which have Omega 3 fatty acids such as salmon, you can also supplement Omega 3 fats with flaxseed oil, which can be found at places like Walgreen's or probably your local grocery store.

I hope I helped a little. If you have any other questions please post them here. Myself and some others will try to help you out.







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