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Deroth
Can't Stop Posting
Joined: 12 Dec 2002
Posts: 506
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 Posted: 06/04/03 - 19:21 Post subject: Working Out Question
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One more question,
What is one of the more effective exercises for your legs and stomach area. ie, thighs, hips, stomach etc. I've lost alot of weight but these f*****g lunkers prevail ! hepl
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silicon
Rookie
Joined: 11 Oct 2002
Posts: 98
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Posted: 06/04/03 - 19:28 Post subject:
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Squats, Deadlifts, any abdominal movement.....
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Ashley
Toomuchtimeonhands
Joined: 13 Mar 2003
Posts: 907
Location: Amfek.org
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Posted: 06/04/03 - 21:52 Post subject:
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i do several of these myself, they work pretty well.. mostly for abs, but also incorperate thighs and legs a lot.. (a lot of these i took from the navy seal ab workout routine)...
first obviously is your regular situps.. classic and self explainitory..
leg levers.. these help lower abs and some of thighs..- make a cradle for your body with your hands (basically put them palm to ground under your butt). keep your back rounded on the ground (dont let it hit the floor) and put your feet about 6 inches off of the ground. keep your legs slightly flexed.. not completely out straight- use your abs to lift your legs from 6 inches to 26-30 inches..repeat
atomic situps.. these are great for you.. hard to do though.. lie on your back with your hands behind your head (like a situp). extend your legs and lift them about 6 in off the ground (keep them flexed.. not completely straight). Now do a situp and pull your knees into your chest at the same time. its harder than it sounds- you have to get the balance down.
back flutter kicks... good for hips, legs, some abs... you start in the same position as leg levers. now you just kick- keep motion between 6 and 36 inches.. just pretend your swimming, lol.. btw its a four-count exersize.
crunches.. abs.. everyone knows these.. lots of different ways to do them.. normal way.. with heels in close, with knees up, with extended legs (legs straight up in air)
cross-legs situps.. sides of abs.. start with right leg up and flexed, and have your left leg crossed over it with your left ankle on your right knee. put your left hand on your abs, and your right hand behind your head (to support neck). Now move from lyiing to meet your right elbow with left knee. pause at the top not at the bottom. then switch sides after doing a few one way.
scissors.. great for hips and abs... kinda funny for gys to do, lol... lie on your back, cradle your torso with your arms (like the leg levers) extend your legs out all the way, keep your heels 6 inches off the floor. open and close your legs.
bicycles (sitting).. abs, legs, thighs, hips... start with your torso at a 45 degree angle to the ground. extend your legs fully and keep them about 6 inches off of the ground.. hands behind head to support neck.. first lift your knee as your twist your body and touch your knee with your opposite elbow (kinda as if you were really riding a bike) alternate side-to-side continuously in rhythmic motion.
sitting flutter kicks, sitting knee benders, lunges, some yoga stuff, etc is all good for abs, legs, thighs, hips..
luckily the things you want to work on go together pretty well.. a lot of ab exersizes incorperate legs, hips, thighs, and vice versa
personally i like to do a lot of different exersizes.. not just one-
i usually do 120 sitting bicycles, 30 scissors, 30 leg lifts, 50 cross leg situps, 60 extended leg crunches and 50-75 normal crunches, sometimes lunges
try a few of them and see what you like.. try to get a routine going (i work out right before i go to bed for example) and stick with your routine.. GL 
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Mugaaz
RealPoor Guru
Joined: 16 Oct 2002
Posts: 3576
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Posted: 06/04/03 - 22:01 Post subject:
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There is no excercises for fat spot reduction!!!!
Just face the fact that the hips/stomach is the last place the fat cells are drawn from. Stop wasting your time doing sit-ups.
----If your skin is paper thin around your lower ab area, If you can pinch it and there is virtually no fat there. AND you still have no abs, then do sit-ups till your hearts content. But I've never seen one person in my entire life in that shape.
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Sunkorzien
Sir Postalot
Joined: 14 Oct 2002
Posts: 1443
Location: New Orleans
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Posted: 06/04/03 - 22:10 Post subject:
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Quads: Leg press, leg extension, dead lifts, squats, lunges, etc.
Hips: Last time I checked, there aren't any muscles in your hips. =\
Hamstrings: curls, lunges, deadlifts
Calves: calf press (duh)
Also, if your gym has it, there's this cool seated row machine...hard to explain what it looks like, but you can flip the handles down and turn it into a shrug, then you sit on the seat and grab the handles and stand up...really good back/legs workout. (Too bad you can only fit like 800 pounds on it =\)
Abs: Medicine ball work. I can't even begin to explain to you how intense medicine ball/core work can be. Rotations, throwing with a partner, etc. Or just crunches while holding one on top of one of those big inflatable balls.
If your gym has a trampoline set up for it (leaning against the wall), doing crunches and throwing the medicine ball at the trampoline works really well. Something my trainer and I have been doing is this really though thing that's awesome for cardio, back, abs, arms, legs...pretty much everything. Basically he stands about 3 feet away from me or so with a 16lb medicine ball, and then throws it to my right. You don't move your feet, just catch it and rotate with it and throw it back. Its weight alone will make you twist. Then the same thing on the other side, then overhead, and then underhand. Then you start speeding it up. AFter a few seconds, my trainer stops catching the ball and just starts redirecting it whenever I throw it back at him. I can usually do this up to 5 minutes at a time. It's a b***h
So anyway...ummm....legs: leg press, deadlifts, squats, lunges, extensions, curls
abs: medicine ball throwing/crunches/theraband rotations
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Buntz
RealPoor Guru
Joined: 13 Oct 2002
Posts: 3342
Location: Banner Elk, N.C.
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Posted: 06/04/03 - 22:36 Post subject:
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| hunnybunny wrote: | i do several of these myself, they work pretty well.. mostly for abs, but also incorperate thighs and legs a lot.. (a lot of these i took from the navy seal ab workout routine)...
first obviously is your regular situps.. classic and self explainitory..
leg levers.. these help lower abs and some of thighs..- make a cradle for your body with your hands (basically put them palm to ground under your butt). keep your back rounded on the ground (dont let it hit the floor) and put your feet about 6 inches off of the ground. keep your legs slightly flexed.. not completely out straight- use your abs to lift your legs from 6 inches to 26-30 inches..repeat
atomic situps.. these are great for you.. hard to do though.. lie on your back with your hands behind your head (like a situp). extend your legs and lift them about 6 in off the ground (keep them flexed.. not completely straight). Now do a situp and pull your knees into your chest at the same time. its harder than it sounds- you have to get the balance down.
back flutter kicks... good for hips, legs, some abs... you start in the same position as leg levers. now you just kick- keep motion between 6 and 36 inches.. just pretend your swimming, lol.. btw its a four-count exersize.
crunches.. abs.. everyone knows these.. lots of different ways to do them.. normal way.. with heels in close, with knees up, with extended legs (legs straight up in air)
cross-legs situps.. sides of abs.. start with right leg up and flexed, and have your left leg crossed over it with your left ankle on your right knee. put your left hand on your abs, and your right hand behind your head (to support neck). Now move from lyiing to meet your right elbow with left knee. pause at the top not at the bottom. then switch sides after doing a few one way.
scissors.. great for hips and abs... kinda funny for gys to do, lol... lie on your back, cradle your torso with your arms (like the leg levers) extend your legs out all the way, keep your heels 6 inches off the floor. open and close your legs.
bicycles (sitting).. abs, legs, thighs, hips... start with your torso at a 45 degree angle to the ground. extend your legs fully and keep them about 6 inches off of the ground.. hands behind head to support neck.. first lift your knee as your twist your body and touch your knee with your opposite elbow (kinda as if you were really riding a bike) alternate side-to-side continuously in rhythmic motion.
sitting flutter kicks, sitting knee benders, lunges, some yoga stuff, etc is all good for abs, legs, thighs, hips..
luckily the things you want to work on go together pretty well.. a lot of ab exersizes incorperate legs, hips, thighs, and vice versa
personally i like to do a lot of different exersizes.. not just one-
i usually do 120 sitting bicycles, 30 scissors, 30 leg lifts, 50 cross leg situps, 60 extended leg crunches and 50-75 normal crunches, sometimes lunges
try a few of them and see what you like.. try to get a routine going (i work out right before i go to bed for example) and stick with your routine.. GL |
Good God Women..thas alot of typin!
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Massnova
Luke Warm
Joined: 04 Feb 2003
Posts: 108
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Posted: 06/05/03 - 04:36 Post subject:
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Having **** standing up carring the weight of your partner. Strenghtens the legs back hips and arms.
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Nahualli
RealPoor Master of Posts
Joined: 11 Oct 2002
Posts: 8461
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Posted: 06/05/03 - 08:06 Post subject:
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I'm no authority on it but popular opinion seems to be with Mugaaz on this. You will not lose weight by doing any amount of lifting.
Aerobic exercise is the answer for this. Some people say you should do it before lifting, others say you should do it after, the jury is still out on this one.
If you belong to a gym, locate a VersaClimber. Thanks to the VersaClimber I have these great new stretch marks on my ass!!
VersaClimber = best workout out there if you're into the gym scene. If you aren't, and you work out at home.. grab a jump rope.. jump for bout 20-30 minutes a day.
Also.. no one mentioned this, but exercise alone won't slim you down.. you gotta watch what you eat. I didn't say "diet" because I am not an advocate of structured diets (possessing no willpower whatsoever). I just limit my options a little bit here and there I suppose you can call it a diet in the strictest sense of the word but whatever.. I look at it in terms of chicken = good beef = bad, rice = good pasta = bad, lemonade = good coke = bad, and then I just make an almost subconcious effort to limit my "bad" stuff to just 1-2 times a week, and the rest of the week is full of "good" stuff. This way I never feel like I'm depriving myself, or missing out on the stuff that I like (since that would probably lead to a binge) It's rudimentary and it's hard to explain here but it works for me.. I guess what I'm saying is, take a HARD and OBJECTIVE view of your diet. Don't make excuses and don't lie to yourself. Be honest and make some adjustments here and there.. it's easier than you think.
That and find a VersaClimber 
-Nah-
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TASB
Sir Postalot
Joined: 12 Oct 2002
Posts: 1104
Location: The Outback
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Posted: 06/05/03 - 08:14 Post subject:
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Q: Do I need to do strength training on top of my cardio (e.g., treadmill, rower, group fitness classes etc.) training if I just want to lose a few unwanted extra pounds?
A: Only if you want to get your results faster and with a firmer body. Strength training not only burns calories during your workout but raises your metabolism for the remainder of the day thereby giving you extra calorie burning beyond your workout. Strength training combined with regular cardio training over a continued period will also give you increased calorie burning during your cardio workouts due to increased lean muscle mass. Increasing your lean muscle mass will give you a firmer body with a higher metabolism to burn more calories on a daily basis. One of the most recognised methods of determining ageing is the measurement of muscle loss. So put simply, the more you can maintain and reduce muscle loss through correct and effective strength training, the more active, leaner and longer life your will enjoy.
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lotek
RealPoor Sensei
Joined: 12 Oct 2002
Posts: 1598
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Posted: 06/05/03 - 10:30 Post subject:
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| Quote: |
I'm no authority on it but popular opinion seems to be with Mugaaz on this. You will not lose weight by doing any amount of lifting.
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You cannot target specific areas to loose fat by excercising that area, but weight lifting is an excellent way to loose fat, and you will keep a physique, instead of looking emanciated.
I recomend diet, weight training and low impact arobic activity in that order.
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Nahualli
RealPoor Master of Posts
Joined: 11 Oct 2002
Posts: 8461
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Posted: 06/05/03 - 11:19 Post subject:
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Sure, weight training alone will burn calories, but so do bowel movements and masturbation. The point here is that the focus seems to be weight loss OVER muscle definition. And while you will burn calories by lifting weights, if you do that alone it will be a much slower process.
There's no universal formulas for it Deroth, you should figure out what you want primarily. Look at it this way.. doing any kind of exercise consistently will eventually yield both results. It's a matter of which you want first and in how much time.
No amount of lifting is going to burn the same amount of calories as being on a versaclimber or a stairmaster for the same amount of time. No way, no how.
-Nah-
Last edited by Nahualli on 06/05/03 - 11:22; edited 1 time in total
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Nahualli
RealPoor Master of Posts
Joined: 11 Oct 2002
Posts: 8461
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Posted: 06/05/03 - 11:22 Post subject:
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| lotek wrote: | | You cannot target specific areas to loose fat by excercising that area, but weight lifting is an excellent way to loose fat, and you will keep a physique, instead of looking emanciated. |
It kinda sounds as if you are implying that only doing aerobic exercise will shrink you in size but not add any definition.... which doesn't make sense to me at all... how can carrying your body weight for hours and hours on an elliptical trainer NOT give you any muscle definition?
Again, I go back to the same point Deroth.. you are formulating your plan backwards. Start with what you want to achieve, then go ahead and plan stuff around that. You don't build a house around the color of your curtains.
-Nah-
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sinrakin
RealPoor Master of Posts
Joined: 11 Oct 2002
Posts: 7044
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Posted: 06/05/03 - 12:21 Post subject:
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| Nahualli wrote: | | lotek wrote: | | You cannot target specific areas to loose fat by excercising that area, but weight lifting is an excellent way to loose fat, and you will keep a physique, instead of looking emanciated. |
It kinda sounds as if you are implying that only doing aerobic exercise will shrink you in size but not add any definition.... which doesn't make sense to me at all... how can carrying your body weight for hours and hours on an elliptical trainer NOT give you any muscle definition?
Again, I go back to the same point Deroth.. you are formulating your plan backwards. Start with what you want to achieve, then go ahead and plan stuff around that. You don't build a house around the color of your curtains.
-Nah- |
Nah, are you sure you're really gay? If you were, you'd call them draperies. And if they were really nice, you would too build a house around them 
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Nahualli
RealPoor Master of Posts
Joined: 11 Oct 2002
Posts: 8461
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Posted: 06/05/03 - 12:37 Post subject:
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hahaha.. I'm not that gay
They're just curtains
-Nah-
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lotek
RealPoor Sensei
Joined: 12 Oct 2002
Posts: 1598
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Posted: 06/05/03 - 13:21 Post subject:
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| Nahualli wrote: | | lotek wrote: | | You cannot target specific areas to loose fat by excercising that area, but weight lifting is an excellent way to loose fat, and you will keep a physique, instead of looking emanciated. |
It kinda sounds as if you are implying that only doing aerobic exercise will shrink you in size but not add any definition.... which doesn't make sense to me at all... how can carrying your body weight for hours and hours on an elliptical trainer NOT give you any muscle definition?
Again, I go back to the same point Deroth.. you are formulating your plan backwards. Start with what you want to achieve, then go ahead and plan stuff around that. You don't build a house around the color of your curtains.
-Nah- |
aerobic excersise breaks muscles down. Yes it burns calories also, but to build muscle, you need to tear muscle fiber and have it rebuild. i.e. anaerobic weight training.
the only runners/bikers I see with a physique also work out. the ones that dont look emanciated. I see lots of people who work out that have a nice physique that dont do aerobics.
The right combination of diet, anaerobic and aerobic excersize works wonders.
through diet and working out, I've gone from 240 to 170 (220 to 170 over the past year alone). I bench sets of 225 (wont do max) and am down to 12% body fat. I havent done any aerobic training over the past year. I also think I have a very nice physique. No 6-pack yet, but I can definatly see my abs.
im now starting to add aerobic activities (mountin biking, wakeboarding mostly) mainly because Im physically able to enjoy them again. Any aerobic training im doing is primarily for the purpose of getting endurance so I can do the physical activities I enjoy better.
I do agree that you need to find out what your goals are first, then create a plan around that. For example, I dont want to be "big". I also dont want to be "skinny". I want a nice physique with a very high strenth to weight ratio. I also want a 6-pack. I'm hoping 6 more months will get me there.
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Kbarr
Guest
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Posted: 06/05/03 - 13:42 Post subject:
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| Nahualli wrote: | hahaha.. I'm not that gay
They're just curtains
-Nah- |
Fabulous, just fabulous!
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Mental_Hernia
RealPoor Guru
Joined: 14 Oct 2002
Posts: 3336
Location: Texas
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Posted: 06/05/03 - 13:52 Post subject:
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| Kbarr wrote: | | Nahualli wrote: | hahaha.. I'm not that gay
They're just curtains
-Nah- |
Fabulous, just fabulous! |
Thuuupper!
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Ashley
Toomuchtimeonhands
Joined: 13 Mar 2003
Posts: 907
Location: Amfek.org
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Posted: 06/05/03 - 14:44 Post subject:
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no, my workouts wont necessarily make you lose the fat.. BUT it gives you a more muscular, toned, and all-over fit look around that area.. plus muscle burns more calories than fat, not to mention its good to have muscle anyway
do a combination of aerobic exersizes and calisthentics and it will make a huge difference.. this also helps because you should alternate every day.. ie- dont work out the same area day after day.. do cardio one day and abs the next.. switch it up so that you arent exhausting your body. This will reduce chance of injury and gives your body a chance to build up muscle where you worked out
PS.. add diet in there and your set.. but im not even going to get into that.. haha...
http://www.fitday.com
great website for keeping track of diet, excersize, etc
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Therros
Rookie
Joined: 11 Oct 2002
Posts: 68
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Posted: 06/05/03 - 15:23 Post subject:
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Two basic rules people brought up:
- There is no such thing as spot fat reduction. Your body chooses where to lose the fat it is losing, and waist and hips is usually last. All you can do is burn the calories.
- Anaerobic exercises are an exellent way to get more fit, look better, and yes, lose weight. You burn more calories during an aerobic workout, but anaerobic workouts burn calories over a longer period of time (18 - 24 hours for a real hard workout). Plus, muscle burns calories just to exist, so you burn more just sitting at your desk with more muscle mass.
However, the best bet is a mix, as anaerobic workouts can only really hit a single set of muscles 2-3 times a week MAX or you're either not working out hard enough or you're overtraining and wasting your time. Many people say 1 time a week MAX is correct for a muscle group. You can split the body up over 2-3 days, doing legs one day, arms and chest another, etc, but that still leaves days left over. If you're serious into the fitness thing you can always do aerobic workouts on the off days from true muscle building.
Lots of good ways to work out and lots of good routines out there... there are many more bad ones.
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Mugaaz
RealPoor Guru
Joined: 16 Oct 2002
Posts: 3576
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Posted: 06/05/03 - 16:43 Post subject:
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Aerobic exercise doesn't destory muscle, only exccessive aerobics without enough food intake does. As it is with most things, the best is a combination of aerobic and anaerobic.
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Inbeastic
Rookie
Joined: 29 Apr 2003
Posts: 62
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Posted: 06/06/03 - 23:52 Post subject:
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Do situps.
There is no substitute for work.
If you want to argue with situps, I'll be happy to post a pic of my stomach
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ATM Banana
RealPoor Master of Posts
Joined: 02 Jan 2003
Posts: 8575
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Posted: 06/07/03 - 00:13 Post subject:
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just give up and shoot yourself.
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Mugaaz
RealPoor Guru
Joined: 16 Oct 2002
Posts: 3576
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Posted: 06/07/03 - 02:30 Post subject:
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Why don't you show a picture of your diet and normal food intake instead. The only thing situps are doing for you is giving you better posture and better torso rigidity.
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Aluaeia
RealPoor Master of Posts
Joined: 06 Jun 2003
Posts: 5670
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Posted: 06/07/03 - 02:34 Post subject:
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| Nahualli wrote: | | Sure, weight training alone will burn calories, but so do bowel movements and masturbation. The point here is that the focus seems to be weight loss OVER muscle definition. And while you will burn calories by lifting weights, if you do that alone it will be a much slower process. |
I wonder how much masturbation would be equivalent to a 3 mile run?
I could be fit by the end of the year!
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Alerik
Sir Postalot
Joined: 13 Oct 2002
Posts: 1375
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Posted: 06/07/03 - 02:59 Post subject:
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People make shit way too complicated. It is real easy to put on muscle and drop fat just by eating right and lifting at least 4 times a week.
I do not have that much fat, and just made the decision to cut out shit like mayo, fast food, and that sort of shit from my diet (I still drink copious amounts of booze). it has worked so far. Usually after a lifting session I eat a can of tuna right afterI lift, then eat dinner. Your body takes in much more protein after you lift, so it is a good idea to eat protein directly after you lift, if you are trying to add muscle mass.
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