Need some advice

[Whippy]

Ok, well it's been pointed out to me that I've put on a fair bit of weight as of late, I'd probably describe myself physically, as fat - shoulda started doing something about it earlier but only now have I realised I've been so lazy about it. :?

Basically, I need some tips on what sort of exercises I should do to work on my chest and waist, as those are the areas I'd prefer to do a bit of work on, I'd also like to work a little on how to improve my stamina levels as they are pretty low.

Rather than going to the gym, I'd prefer to be able to do these exercises at home (early morning runs etc included), my room isn't the biggest of rooms so I need to be able to do something which does not cause me to be bashing into various things.

If anyone can recommend any routines (including simple warm-ups and cool-downs if need be) I should attempt, then I would be more grateful.

:)

[Eja Cool8]

The running, combined with sensible, healthy food intake is what'll knock the fat off you, even just walking more helps.

As to the changing of the upper body shape, crunches for the abdomen, takes no equipment, just proper technique. Shoulders/arms/chest can be addressed with press-ups and the simple addition of a pull-up bar to a doorway (dirt cheap from Argos, dead easy to put up).

If you're near a Swimming Pool, try and get into that too, it's great as an overall exercise.

[Minty]

A simple diet is all thats needed. Dont, for the love of God, do the Atkins diet. You will feel pretty much exhausted for the first week, and you dont feel very healthy after that.

Im basically doing my own thing at the moment. I drink nothing but mineral water (Still drink alcohol at weekends ;) ), and eat 6 small meals a day. The 6 meals thing helps your body's metabolism which really helps lose weight. It should also help you stop snacking as you wont feel hungry.


Also you wanna be working on cardio vascular exercises such as cycling, running, swimming, or even good old walking.


Just by following this, Ive dropped 3 stones in 8 months. Im now a comfortable 14 1/2 stone and have no real intention of losing any more weight, just wanna put a bit more muscle on :)

[Laz]

watch what you eat and skip :)

[Crunch]

Just to avoid confusion: you cannot spot reduce fat! But I take it, that you were talking about doing something about the muscles in those areas mentioned.

[Whippy]

Yes, just less fat more muscle.

[LordDefendA]

Cycling is good for the stomach muscles.

[Martigan]

Dont, for the love of God, do the Atkins diet. You will feel pretty much exhausted for the first week, and you dont feel very healthy after that.

I didn't find that, and I lost two stones on it. However I don't see it as a long term solution. However it is good in the fact that it can quickly show ehat a little self discipline can do.

[Minty]

I was working out as I did Atkins. I felt exhausted pretty much straight after starting exercising. Doing a 1 mile walk or similar would often make me feel a bit qeasy afterwards. Came off Atkins and was fine again. Perhaps it was just me, but thats my experience.


Dont get me wrong, I lost weight, but Im losing weight using the method detailed above now, and that doesnt make me feel sick.

[ProfLiebstrom]

drink a *REALLY* cold glass of water 30 mins before breakfast. lowers core body temp body goes "oh shit its cold need to warm self up".

For stomach/back muscles one my sister was taught by the physio-therapist was. Lie on your back and cough. You should feel your stomach muscles tighten. So do that 5 times a day holding it for 5 seconds at a time. Couple of months you shall have amazing abs. And the running should get rid of that extra flab thats infront of your now brill abs.

[Murasame]

but if u cough too much u will just get a soar throat alot

[ProfLiebstrom]

after a while mura you wont need to cough since you will be able to find the muscles without coughing :x

[Valheru_-]

Try doing more walking. I used to weigh alot but i started walking every where. And that seemed to start the ball rolling for me because when i started getting people saying have you lost weight i decided i could lose even more if i went to the gym and tried. so i did. Now im not saying go to the gym (lol ive stopped going cus i hate going) but i am saying try walking. Visit a friend or relative who live a mile or 2 away by walking there and back.

[Minty]

Ive got abs.... you cant see them though. Got this little bit of podge that covers em :(

[blurr]

or have a late night shower, leave your hair damp, open the window and sleep with the covers off :)

[terroristteddy]

take up rugby

[[!$$ueS]]

Basically you're looking at doing cardio vascula (CV) work, for that stuff like walking, cycling, swimming etc. Apparentley swimming is the best for CV work, as it works nearly every muscle in the body. You will also need an improvement in your diet, more vegetables and carbohydrates imo, but you can have stuff like takeaway, beer etc in moderatoion.