Working out...

[20andhard]

Hey, I've noticed alot of people that are in pretty good shape on these forums, so I figured I'd ask for some advice.

I'm trying to get a flatter stomach and a flatter chest, and eventually are more defined set of muscles, especially a 6-pack. I figure the women I've gone out with have gone to alot of trouble to look good, I might as well to right?

Anyway, heres some pics might help you out a little more. Heres one from the front.

http://img.villagephotos.com/p/2005-2/946220/work_0001_0001.jpg

I have a bit of a tummy as you can see. I have what you might call a very poorly defined 4 pack right now. I'm doing high stress crunches(where you never quite relax) and just started doing leg lifts. For my chest I'm using 30 and 20 lbs hand weights and doing push-ups.

The problem is, even the high stress situps, I can do about 220 of them, no high stress ones I can do about 280. I think maybe I need a new ab exercise.

Heres a pic from the side, may give you a better idea about the tummy I'm talking about

http://img.villagephotos.com/p/2005-2/946220/work_0001.jpg

So what I'm asking is, I need some suggestions. I cant really afford a gym right now I simply dont have the pocket cash for that kind of thing. So stuff I can do at home with very little cheap, or no equipment at all would be perfect. I run for 30-60 minutes a day, alternating days between running full out for 30 minutes, or jogging for 60. I do crunches, and pushups every day, and weights every other.

I've been doing the crunches for over a year, same as the pushups, as well as running. I just started with the weights about a week ago, and the leg lifts maybe 4 weeks ago.

I realise exercise takes a while to reduce fat and define muscle, but after a year of doing running and so forth I think I may be doing something wrong considering I havent seen more of an effect.

Thanks in advance, and be honest, if I'm simply not doing enough say so please.

 

[EJFan]

the only way to increase muscle definition is to tear 'em up and build 'em back again. hit the weights and do some situps/pushups, etc.

just remember... there are slow-twitch muscles and fast-twitch muscles. if your body is predisposed to having significantly more of one than the other, you may never actually realize all the definition you're after.

i may be getting it backwards, but slow-twitch muscles are the ones you use for, and develop by, lifting weights. fast-twitch are more for things like running and other short-term, high-intensity expenditures of energy. in other words, you may be more naturally inclined to running types of activities or vice versa.

the bottom line is that you can improve your definition by doing just about any added physical work but there are limits to what you can do naturally. creatine is an ify avenue to go down and juicing is waaaaaaaaay outta line in my book.

martial arts is a good all 'round way to approach tone/definition too.

 

[Eilan]

Watch your diet, too. All the crunches in the world won't help you if you have shoddy eating habits.

Good Luck!

 

[Guest]

Watch your diet, too. All the crunches in the world won't help you if you have shoddy eating habits.

Good Luck!

I definitely agree with that. I think walking for 30 mins. a day, and doing those sits ups will help also. Now all I have to do is get off this addicting site to do so

 

[20andhard]

So that means I have to eat more?

See this is what I'm confused about, I've always weighed in at 130lbs or less, as of right now I weigh in at 116lbs.

This girl I know constantly yells at me everyday for not eating enough, she says it wont do me any good to do all this stuff without eating better, and more of it.

Usually I have one meal a day, it consists of a sandwhich, if its a big sandwhich I eat half in the afternoon and half at night.

Occasionally I eat an apple during the day.

Is that part of the problem? Is it unhealthy to be 5'7 and only weigh in at 116lbs?

Oh, and just as a thing, does anyone know anything about home gyms? Like the equipment? Are things like the blowflex or the crossbow any good?

 

[EJFan]

So that means I have to eat more?

See this is what I'm confused about, I've always weighed in at 130lbs or less, as of right now I weigh in at 116lbs.

everybody's different... but the BEST rule of thumb is to take your goal weight and multiply it by 12, 15 or 17 (depending on how active you are... 12 for a mostly sedentary lifestyle, 17 for a highly active lifestyle) and that'll give you a good idea of how many calories you should eat.

for example, if you want to weigh 150 lbs with a moderately active lifestyle...
150 x 15 = 2250 cal/day

there are a lot of other equations for this but this is the most simple one and it's comparitively accurate without all the extraneous crap the others require to figure.

a lot of people will say eat more carbs in the morning... more protein at night... don't eat 3hrs before going to bed... yadda yadda yadda. there's NO PROOF that what you eat or when impacts weight loss/gain at all (note: i said loss/gain, not health). if you eat one 2000 calorie meal 10 minutes before going to bed, you'll be better off than eating one 3000 calorie meal first thing in the morning.

if you want to add muscle mass, you have to add calories and do exercise to turn them into muscle. there's no way around that.

 

[EJFan]

Oh, and just as a thing, does anyone know anything about home gyms? Like the equipment? Are things like the blowflex or the crossbow any good?

bowflex is a GREAT machine. the key is that you have to use it religiously... just like any exercise equipment/routine.

what i'd suggest, if you don't want to join a gym, is to spend $50 on a set of dumbells first. it's a much more sound investment than spending hundreds of dollars on a bowflex that you may not like. if/when you exhaust the function of the dumbells, then upgrade to a full-blown weight set or bowflex.

a lot of people jump into these machines with the best intentions and find they don't like them... then they become clothes racks... very expensive clothes racks.

 

[Guest]

Quote:
Is that part of the problem? Is it unhealthy to be 5'7 and only weigh in at 116lbs?

Well, I don't think you 'look' under weight by your pictures. But I would definitely recommend that you eat better food for your health. And more. For a good metabilism (sp?) you should eat 6 small meals a day. This lowers the risk of cancer, heart disease, diabetes, and ugly diseases like that. Something I'm supposed to do, but don't. I should practice what I preach.

 

[20andhard]

I did some research a bit ago, and I found out that in addition to running and lifting, both of which I already do, swiss balls are supposed to do a serious number on your abs, and help burn fat.

Anyone know anything about these things? They are actually really cheap. Would something like this maybe somewhat replace my need to do something more serious then just crunches and leg lifts? I'm seriously trying to find a way to avoid paying 30-60 dollars a month for a gym or club, or spending 500+ on a machine like a bowflex or a crossbow. Maybe spending 50 bucks on a good swiss ball, a mat, and maybe a DvD or something with some good exercises might be what I"m looking for?

And haha, I'm REALLY ashamed to admitt this as a 21 year old guy, but...I may not look underweight but my 17 year old female cousin can lift me up like a baby, and she only weighs about 105lbs :/

 

[20andhard]

Well, I don't think you 'look' under weight by your pictures. But I would definitely recommend that you eat better food for your health. And more. For a good metabilism (sp?) you should eat 6 small meals a day. This lowers the risk of cancer, heart disease, diabetes, and ugly diseases like that. Something I'm supposed to do, but don't. I should practice what I preach.

holy crap 6 meals a day? Your kidding me, my stomach isnt that big, evne if they are small. Does something like an apple constitute a meal? Or is it like something the side of a small piece of chicken?!

 

[Guest]

holy crap 6 meals a day? Your kidding me, my stomach isnt that big, evne if they are small. Does something like an apple constitute a meal? Or is it like something the side of a small piece of chicken?!

Hehe...

Example of small meals:

Yogurt
salads (add chicken or some meat for protein)
peanut butter on bread (protein there too)
cereal (that's simple, right?)
cottage cheese dish (like a cup)
Banana, apple, or small plate of veges. Dip? Yum!
Don't forget your milk <smiles>

I could add much more, but needing sleep. Past 1:30am. Niters!

 

[20andhard]

Hehe...

Example of small meals:

Yogurt
salads (add chicken or some meat for protein)
peanut butter on bread (protein there too)
cereal (that's simple, right?)
cottage cheese dish (like a cup)
Banana, apple, or small plate of veges. Dip? Yum!
Don't forget your milk <smiles>

I could add much more, but needing sleep. Past 1:30am. Niters!

Oh I got some "milk" right here for you...haha sorry you gave it to my on a golden plate...with olives and grapes, had to take it

Anyway, ok I think I get it, basically east 1 or 2 semi major meals a day and eat like a bagel or an apple or a small salad every few hours between those meals.

I still dont think my stomach is big enough for that haha :/

 

[tisluvbull]

Getting a " 6 pack" for most is quite difficult. You either have it in your genes or must go the extra mile to attain one. Just working out usually doesnt cut it. Getting ( and maintaining a 6pack) requires drastically cutting fat from your diet while working with weights ( more circuit training) and cardio. I had one for about 2 months and then decided it just wasnt worth it. With your body type I would expect more like a " 4 pack"..


Goodluck

 

[lisasmurf]

whom he following

i'm a female in fair shap i would say
I'm 5'7'

I'm around 120 to 126 time of the month and all

I find it little hard to beleave he only 116

I think he loves to see himself with his cock in hand is all

eat right and find a hot lover work it off in bed or out side in the Back yard

Spanking the Monkey alone does burn off most fat!

P.s. have a good Day

 

[EJFan]

holy crap 6 meals a day? Your kidding me, my stomach isnt that big, evne if they are small. Does something like an apple constitute a meal? Or is it like something the side of a small piece of chicken?!

it really doesn't matter how often you eat, from a weight-loss standpoint. by eating 4-5 small meals a day, what you're accomplishing is keeping your metabolism stable throughout the day. it won't peak and valley when you're constantly fueling it.

personally, i eat 5 times a day... equal calories at each meal. a little protein and carbs each time and i'll add either fruit or veggies (alternating) to a meal.

 

[EJFan]

Anyone know anything about these things? They are actually really cheap. Would something like this maybe somewhat replace my need to do something more serious then just crunches and leg lifts? I'm seriously trying to find a way to avoid paying 30-60 dollars a month for a gym or club, or spending 500+ on a machine like a bowflex or a crossbow. Maybe spending 50 bucks on a good swiss ball, a mat, and maybe a DvD or something with some good exercises might be what I"m looking for?

i'm not a big fan of swiss balls... swiss pussy is another story though.

generally speaking, crunches aren't as good as situps for ab development. cruches work the upper abs ONLY, while situps work a larger muscle group. if you're doing crunches, i'd suggest adding situps AND knee-raise crunches to your routine to get all the frontal abs worked out.

like tisluvbull said, a 6-pack is largely a genetic issue. you can develop your abs but to actually SEE them you'll have to eliminate the layer of fat around them and this is difficult to do. you can't "target" fat-loss like you target muscle development.

 

[watergirl]

hmm

From what you're saying, I suggest you find a library & check out "Body for Life" by Bill Phillips. He's very keen on how to not just lose or gain weight, but how to reshape your body w/ free weights & diet.

 

[EJFan]

Re: hmm

From what you're saying, I suggest you find a library & check out "Body for Life" by Bill Phillips. He's very keen on how to not just lose or gain weight, but how to reshape your body w/ free weights & diet.

i've never read the book but it sounds interesting. i'll surely check it out.

you CAN reshape your body, en mass. what i'm saying is that it's NOT POSSIBLE to lose fat from a specific area of your body. fat is kind of like an organ... it exists for the entire body (for better or worse). when you lose fat, it's from everywhere.

you can add muscle to a specific area but you can't lose fat. reason being, muscles function independently... if you do situps all day, every day, you'll get stronger, more developed abs... but the fat will disappear from everywhere (assuming your caloric intake is lower than your output).

 

[asenath]

That's a weird camera. What's that thing on top of it?

 

[EJFan]

i can't speak for 20and... but i THINK it's a view screen. you know, the thing that shows the picture so you can see it without shovin' your face right up to the camera while taking the picture.

 

[asenath]

Hmm.. that's a big view screen then.

 

[20andhard]

Hmm.. that's a big view screen then.

Well its a 2002 sony handycam, at the time it was the camera at the level before professional. One of the features, which as a film student I like alot is the "oversized" viewscreen with backlighting. Also, its on top because I held it sideways to get a longer picture, since its a hastle to switch out the lenses and zooms for the camera, to a wide, or tall.

Anyway, I'm looking into this eating mulitpul times a day thing, and have read a few websites, like menshealth to find out whats considered a food to eat and whats not. The biggest suggestion I've read?

Yogurt.

Kill me now.

 

[20andhard]

Re: Re: hmm

i've never read the book but it sounds interesting. i'll surely check it out.

you CAN reshape your body, en mass. what i'm saying is that it's NOT POSSIBLE to lose fat from a specific area of your body. fat is kind of like an organ... it exists for the entire body (for better or worse). when you lose fat, it's from everywhere.

you can add muscle to a specific area but you can't lose fat. reason being, muscles function independently... if you do situps all day, every day, you'll get stronger, more developed abs... but the fat will disappear from everywhere (assuming your caloric intake is lower than your output).

I think basically thats what I'm looking for. As you can see in the pic I have essentially no fat what so ever on my arms, or legs. Its basically all residing in that little tummy of mine, and a very small bit in my chest. Since I can really remove fat from a target area, most fat loss for me will be in the area with the fat right? What I mean is, since my stomach/chest is the only serious area with any fat, the lack of fat on other parts wont slow down the process correct?

Also, does general weight lifting, like doing it enough that your heart is beating pretty fast, also hlpe lose fat? Or does that only build muscle?

 

[EJFan]

Re: Re: Re: hmm

Also, does general weight lifting, like doing it enough that your heart is beating pretty fast, also hlpe lose fat? Or does that only build muscle?

there are two components to lifting weights...

the first is muscle building. that's pretty much self explanatory. one piece of advice... the first time you lift, do each exercise (PROPERLY) to exhaustion. add one repetition at each session after that. for example... if you're doing curls (regardless of weight) and you can do 3 sets of 8 the first time before you just can't curl any more, then the next time do 8, 8 and 9. keep adding one a day 'til you get to 3 sets of 15 then up the weight. also be sure to rest a muscle for a day before exercising it again. it takes 48hrs for the tissue to rebuild after you tear the shit out of it lifting (which is supposed to happen). if you're not sure what weight to start with, find out what the maximum weight is that you can do ONE repetition with and work with 70% of that your first time.

the second is the cardio aspect. if you want cardio results from weightlifting, be sure to stay moving. don't go FAST, but only rest 30 to 60 seconds between sets. this'll keep your heart rate up.

be sure to fully understand the exercises you're doing. power up and use a slow, controlled down motion (the downward motion is what builds more muscle). be very careful, stop if something doesn't feel right, have a spotter when necessary... just BE SAFE and don't worry about general muscle soreness. that's normal and it's just a sign you've worked the muscles well.

 

[asenath]

Well its a 2002 sony handycam, at the time it was the camera at the level before professional. One of the features, which as a film student I like alot is the "oversized" viewscreen with backlighting. Also, its on top because I held it sideways to get a longer picture, since its a hastle to switch out the lenses and zooms for the camera, to a wide, or tall.

Anyway, I'm looking into this eating mulitpul times a day thing, and have read a few websites, like menshealth to find out whats considered a food to eat and whats not. The biggest suggestion I've read?

Yogurt.

Kill me now.

Ahh.. I don't know anything about cameras.

Whipped yogurt is good.