Koroshinobi
Really Experienced
- Joined
- Mar 15, 2005
- Posts
- 168
The people of Lit have been fantastic to me, including helping me sort out many of my insecuities about my body. So I thought I would give back. I am a student studying sports psycology, and biology, and I am also a qualified martial arts instructor. So this will be a thread dedicated to promoting healthy and effective excercise, that anyone can do at home without a gym.
I will post a general program and the reason behind it, in addition I will post instructional pics, and I will create a personalized program for anyone who asks.
So I will now get started
Now Back to where I left off. This program is based off of military special ops training programs. I
know this sounds a little scary but, the program is based on them not because they are intense but
because they use very little equipment. As I said before the program is based around the push up,
squat, and sit up. These three exercises when done right will be a lot more difficult than you think. This
is because each of these exercises has many variations that can make them more or less difficult. By
moving through the exercises in sequence, you can change the weight your muscles are forced to move
just like using free weights. Note I will post pics for all the basic exercises.
The push up. This is the best exercise there is. It works your shoulders chest, and arms directly, and it
works your abs and lower back, because you must keep your back straight and ridged. To do a proper
push up, lay face down on the floor, place your hands flat on the floor next to you shoulders. Then
while keeping you back straight press up until your arms are straight. When you lower yourself lower
your self until your nose touches the ground, but remember do not reach with your neck keep it straight.
To make the push up easier raise your arms up by placing them on something like a box, or chair. If
you
live in a house stairs are perfect because they offer a nicely graduated set of place to place your hands.
The higher your hands are placed the easier the pushup becomes. Or you can do the reverse and raise
your feet up on something to make the exercise more difficult the higher your feet are the more difficult.
A normal pushup forces you to move about 65% of your bodyweight. To make the push up even
harder do it with in arm, but just like before you can make it easier or harder by raising your hands or
feet.
Pick a pushup that you can only do five of in a row, remember to use a full range of motion and go
down until your nose, or in the case of some well endowed women, until your chest touches the
ground. Then do 4 sets of 5 pushups resting for 1-2 minutes between sets. Do this three times a week.
For men who are looking to build more muscles use a variation in which they can only do three reps in
a
row and do 8 sets of 3 this will be very difficult but trust me it will work wonders., and as soon as
possible move up to the one armed push up there is no better exercise for toning your arms and
chest.
The sit-up is the most misunderstood exercise. First off people think that if you do tons of sit-ups you
will, loose fat around your midsection, and get defined abs. Well I can tell you from experience that will
never happen. For my martial arts training I worked up to 400 consecutive crunches in a row and I had
no six pac. But I have found the way to defined abs and a strong midsection, and there are no
gimmicks,
so rollers and no crunches. However everyone should know that even Arnold in his heyday didn't’t
have
much of a six pac. The abdominals are a strip of alternating muscle and tendon like this -o-o-o-, and on
every person the spacing and and number of the muscle placements, are different. So not everyone can
get a six pac but everyone (if they work at it) can have a nice flat stomach. Like every muscle in the
body to get it defined you must expose it to high tension. So how do you do that, well first crunches are
out, they are too easy and there is not a large enough range of motion, second leg lifts are out since the
don’t actually work the abs, they actually work a muscle underneath the abdominal called the hip
flexors, so when the hip flexor burn it feels like you are working the abs but you are not. The only
exercise you need for the abs is the full sit-up. To do this lay on the floor in the sit-up position with
your legs bent and feet flat on the floor. Now here are the most important parts, do not anchor your
feet, when you use something or someone to hold your feet in place you make the exercise easier by
using your hip flexors more than your abs, next keep your chin tucked in to your chest at all times, many
people swing their head and arms during a sit-up to gain momentum and make the exercise easier, this
is not only counter productive but also dangerous, and can lead to minor neck damage and back pain.
So now that your feet are flat on the floor your chin is tucked what do you do with your arms. For an
easier sit-up have them palms down on the floor at your sides, to make it harder cross them in front of
your chest, and to make it even harder place your hand lightly behind your head, but never jerk on your
neck during a sit-up. Now that you body is in the right position now start the exercise, keeping your
chin tucked in and your arms as motionless as possible sit-up bringing your nose to your knees, and
don’t stop until your nose reaches your knees.Now if you want a really difficult sit-up get into a regular
sit up position and then put the soles of your feet together and then draw your heel as close to your
crotch as you can while keeping the soles of your feet together and then try a sit-up. Like the push ups
for
women i recommend 4 sets of 5 of the variation you can only do 5 reps of and for men a 3 sets of 8
of
the variation you can only do 3 of and always do abs last, pushup involve the abs as do squats.
Now the hardest exercise and the most important exercise the squat, to get toned legs and a tight
butt, squats are your best friend. Like sit-ups you need a full range of motion but with squats it is a little
more difficult to make the exercise easier of harder. The kind of squat I recommend is the full squat,
also
known as the hindu squat, deep squat and the ass to grass squat. For this stand with your legs shoulder
width apart, now bending at the knees and not at the waist bend down until your back is straight and
the back of your thighs are touching the back of your calf's. Remember keep your heels on the ground.
Now to make this exercise twice as hard do it standing on one leg this is called a pistol. Pistols are
hard I can only do six in a row period. But now I will tell how to cheat at these exercises and succeed.
Get two chairs and put them on either side of you, then do the squats using the chair for support, and on
the pistols use your arms and the chairs to help get beck up, as you get stronger you will only need to
use the chairs less and less. Now I will tell the world these exercise will not hurt your knees, the
original studies that said squats hurt your knees, were done on football players , and most of there knee
injuries were from the field not the squats. People who do squats often get knee injuries, because they
are often involved in sports that can cause knee injuries. this exercise should be conducted in the same
manner as the above for women 4 sets of 5 for men 8 sets of 3
Those are the basics but I will include one more exercise because this is lit. The pelvic lift, which is
ideal for men looking to improve sexual endurance. Get into sit-up position with your arms at your side,
then lift your pelvis up while keeping your feel flat on the floor. Now do one set of this exercise for
as many reps as you can. the average male female sexual encounter involves 50 thrusts, so aim for 50
pelvic lifts in a row then work up from there.
Fitness and health is a passion of mine so if anyone has any questions post an I will answers as quickly
as possible. For those of you who go to a gym, or have access to free weights, you can send me a PM
with your height weight, and goals and I can help you with a personalized program. Remember anyone
can have the body they want if they work hard for it.
But you must also know that having a little extra weight is not always a bad thing, many men including
my self like women with a little baby fat. Marilyn Monroe's dress size was a 12 and the second most
beautiful actress ever to me, second only to Rita Hayworth, and I am a 19 year old male, so Im not just
stuck in the past. And guys many women don’t like the buff Arnold look, and would prefer a confident
man over a guy with a six pac.
I will post a general program and the reason behind it, in addition I will post instructional pics, and I will create a personalized program for anyone who asks.
So I will now get started
Now Back to where I left off. This program is based off of military special ops training programs. I
know this sounds a little scary but, the program is based on them not because they are intense but
because they use very little equipment. As I said before the program is based around the push up,
squat, and sit up. These three exercises when done right will be a lot more difficult than you think. This
is because each of these exercises has many variations that can make them more or less difficult. By
moving through the exercises in sequence, you can change the weight your muscles are forced to move
just like using free weights. Note I will post pics for all the basic exercises.
The push up. This is the best exercise there is. It works your shoulders chest, and arms directly, and it
works your abs and lower back, because you must keep your back straight and ridged. To do a proper
push up, lay face down on the floor, place your hands flat on the floor next to you shoulders. Then
while keeping you back straight press up until your arms are straight. When you lower yourself lower
your self until your nose touches the ground, but remember do not reach with your neck keep it straight.
To make the push up easier raise your arms up by placing them on something like a box, or chair. If
you
live in a house stairs are perfect because they offer a nicely graduated set of place to place your hands.
The higher your hands are placed the easier the pushup becomes. Or you can do the reverse and raise
your feet up on something to make the exercise more difficult the higher your feet are the more difficult.
A normal pushup forces you to move about 65% of your bodyweight. To make the push up even
harder do it with in arm, but just like before you can make it easier or harder by raising your hands or
feet.
Pick a pushup that you can only do five of in a row, remember to use a full range of motion and go
down until your nose, or in the case of some well endowed women, until your chest touches the
ground. Then do 4 sets of 5 pushups resting for 1-2 minutes between sets. Do this three times a week.
For men who are looking to build more muscles use a variation in which they can only do three reps in
a
row and do 8 sets of 3 this will be very difficult but trust me it will work wonders., and as soon as
possible move up to the one armed push up there is no better exercise for toning your arms and
chest.
The sit-up is the most misunderstood exercise. First off people think that if you do tons of sit-ups you
will, loose fat around your midsection, and get defined abs. Well I can tell you from experience that will
never happen. For my martial arts training I worked up to 400 consecutive crunches in a row and I had
no six pac. But I have found the way to defined abs and a strong midsection, and there are no
gimmicks,
so rollers and no crunches. However everyone should know that even Arnold in his heyday didn't’t
have
much of a six pac. The abdominals are a strip of alternating muscle and tendon like this -o-o-o-, and on
every person the spacing and and number of the muscle placements, are different. So not everyone can
get a six pac but everyone (if they work at it) can have a nice flat stomach. Like every muscle in the
body to get it defined you must expose it to high tension. So how do you do that, well first crunches are
out, they are too easy and there is not a large enough range of motion, second leg lifts are out since the
don’t actually work the abs, they actually work a muscle underneath the abdominal called the hip
flexors, so when the hip flexor burn it feels like you are working the abs but you are not. The only
exercise you need for the abs is the full sit-up. To do this lay on the floor in the sit-up position with
your legs bent and feet flat on the floor. Now here are the most important parts, do not anchor your
feet, when you use something or someone to hold your feet in place you make the exercise easier by
using your hip flexors more than your abs, next keep your chin tucked in to your chest at all times, many
people swing their head and arms during a sit-up to gain momentum and make the exercise easier, this
is not only counter productive but also dangerous, and can lead to minor neck damage and back pain.
So now that your feet are flat on the floor your chin is tucked what do you do with your arms. For an
easier sit-up have them palms down on the floor at your sides, to make it harder cross them in front of
your chest, and to make it even harder place your hand lightly behind your head, but never jerk on your
neck during a sit-up. Now that you body is in the right position now start the exercise, keeping your
chin tucked in and your arms as motionless as possible sit-up bringing your nose to your knees, and
don’t stop until your nose reaches your knees.Now if you want a really difficult sit-up get into a regular
sit up position and then put the soles of your feet together and then draw your heel as close to your
crotch as you can while keeping the soles of your feet together and then try a sit-up. Like the push ups
for
women i recommend 4 sets of 5 of the variation you can only do 5 reps of and for men a 3 sets of 8
of
the variation you can only do 3 of and always do abs last, pushup involve the abs as do squats.
Now the hardest exercise and the most important exercise the squat, to get toned legs and a tight
butt, squats are your best friend. Like sit-ups you need a full range of motion but with squats it is a little
more difficult to make the exercise easier of harder. The kind of squat I recommend is the full squat,
also
known as the hindu squat, deep squat and the ass to grass squat. For this stand with your legs shoulder
width apart, now bending at the knees and not at the waist bend down until your back is straight and
the back of your thighs are touching the back of your calf's. Remember keep your heels on the ground.
Now to make this exercise twice as hard do it standing on one leg this is called a pistol. Pistols are
hard I can only do six in a row period. But now I will tell how to cheat at these exercises and succeed.
Get two chairs and put them on either side of you, then do the squats using the chair for support, and on
the pistols use your arms and the chairs to help get beck up, as you get stronger you will only need to
use the chairs less and less. Now I will tell the world these exercise will not hurt your knees, the
original studies that said squats hurt your knees, were done on football players , and most of there knee
injuries were from the field not the squats. People who do squats often get knee injuries, because they
are often involved in sports that can cause knee injuries. this exercise should be conducted in the same
manner as the above for women 4 sets of 5 for men 8 sets of 3
Those are the basics but I will include one more exercise because this is lit. The pelvic lift, which is
ideal for men looking to improve sexual endurance. Get into sit-up position with your arms at your side,
then lift your pelvis up while keeping your feel flat on the floor. Now do one set of this exercise for
as many reps as you can. the average male female sexual encounter involves 50 thrusts, so aim for 50
pelvic lifts in a row then work up from there.
Fitness and health is a passion of mine so if anyone has any questions post an I will answers as quickly
as possible. For those of you who go to a gym, or have access to free weights, you can send me a PM
with your height weight, and goals and I can help you with a personalized program. Remember anyone
can have the body they want if they work hard for it.
But you must also know that having a little extra weight is not always a bad thing, many men including
my self like women with a little baby fat. Marilyn Monroe's dress size was a 12 and the second most
beautiful actress ever to me, second only to Rita Hayworth, and I am a 19 year old male, so Im not just
stuck in the past. And guys many women don’t like the buff Arnold look, and would prefer a confident
man over a guy with a six pac.
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