Best way to tone your body...?!
Question: i need a good way to tone my body, im definately not fat, but i would like to have a nice "tight" body.
i really have no time to go to the gym, and i do not have any good equipment.
also, i play tennis so i guess i want a "tennis body"
i have a 2 pools (indoor and out) so is swimming a good option?
if i jog/run, how far and how long should i???
if possible, a good exercise schedule would be nice, and very helpful.
thanks to all the answers ahead of time :P, and Happy New Years
Answers: i need a good way to tone my body, im definately not fat, but i would like to have a nice "tight" body.
i really have no time to go to the gym, and i do not have any good equipment.
also, i play tennis so i guess i want a "tennis body"
i have a 2 pools (indoor and out) so is swimming a good option?
if i jog/run, how far and how long should i???
if possible, a good exercise schedule would be nice, and very helpful.
thanks to all the answers ahead of time :P, and Happy New Years
Running is great because it tones your legs, arms, and abs.
These are my running tips:
* www.runnersworld.com is my favorite site about running questions, so I'd check that out. They even have a "beginners" tab.
* Basically just start running, at a comfortable pace (i.e.: you're not killing yourself, but you're not out for a Sunday stroll...listen to your body.) Walking at times is okay if you need to. If it helps you, at first go by times instead of distance. Run for 10 minutes then increase to 15, and 20, and so on. Run about 3 days a week for 2-3 weeks, increasing your runs up to 30 minutes in that time. After 2-3 weeks increase to 4-5 times a week, and times up to 60 minutes. After 4-5 weeks go by miles, starting with 3 and working up to 8-13.
* If you are under 18 it isn't good to go over 13 miles in a day, and listen to your body, don't do more than it can handle. And only have one or two long days a week.
* No one can really tell you a specific time to run, because everyone is different.
* As far as eating goes, don't eat for at least 2 hours before, and drink lots of water. Carbs are a runners friend...runnersworld.com has more nutrition tips.
* I prefer to run outdoors, on trails (preferably not alone though- with a dog or friend) or quite streets.
This is what I do:
- Monday: 5 miles racing ea. other (minimum of 5k race pace)
- Tuesday: sprint work (like mile repeats)
- Wednesday: 3-4 miles medium pace and weight lifting
- Thursday: hill repeats
- Friday: hard 5 miles (2.5 miles of it were uphill)
- Saturday: easy 3 miles
- Sunday: bike (cross-train) and light weight lifting
- i do ab work and push ups every day
Ab tips:
*Make sure you work all your abdominal muscles- upper and lower obliques and lower back. Go to these links for some exercises:
* http://www.beginnertriathlete.com/cms/ar... (scroll down a little bit to see the exercises)
* http://www.runnersworld.com/video/index....
* http://www.runnersworld.com/article/0,71...
* http://www.runnersworld.com/article/0,71...
* http://www.runnersworld.com/article/0,71...
* http://www.runnersworld.com/article/0,71...
* http://www.runnersworld.com/article/0,71...
The two from runnersworld.com are just a couple of the many they have. If you go to runnersworld.com and search abdominal workouts, it comes up with a whole page!
* Eating healthy will help too.
* Some sort of cardiovascular activity is good for you too, like running, biking, rollerblading, or swimming. I'm a runner and running has helped me build up ab muscle. And pushups work your core too, so add those to your work out.
Arm/Leg Workouts:
* without a gym it's harder but not impossible!! you can use free weights (dumbells), or cans/bottles filled with sand, or even bricks
* try pushups, leg raises, squats, lunges, calf raises, tuck jumps, rocket jumps, etc
* pilates is a great way to tone, so pick up a pilates video!
* check out the "training" tab and then the "strength & cross-training" tab at runnersworld.com for more exercises without a gym, or atleast check out these pages:
* http://www.runnersworld.com/article/0,71...
* http://www.runnersworld.com/article/0,71...
* http://www.runnersworld.com/article/0,71...
* http://www.runnersworld.com/article/0,71...
* http://www.runnersworld.com/article/0,71...
Swimming is excellent too, especially combined with running!! These are my swimming "tips":
* http://www.runnersworld.com/article/0,71...
* http://www.runnersworld.com/article/0,71...
* http://www.runnersworld.com/article/0,71...
Stabitity balls are great too, and hear are some of the many exercises you can do on them:
http://www.runnersworld.com/article/0,71...
These are my eating tips:
* Avoid/limit junk foods (pop, candy, cookies, desserts, potato chips, etc).
* Eat lots of fruit and veggies
* Drink lots of water...it helps fill you up and it is healthy for you
* Make sure you eat breakfast, because it helps you burn calories during the day.
* And only eat when you're hungry, and if you have to snack, eat something healthy like nuts, fruit/veggies, yogurt, etc.
Have fun and good luck!!
I am a trainer and would tell you that weights are the best way and doing crunches and sit ups and push ups and other abb workouts and also would say keep playing tennis and swim about 20 laps then another 20 after a 20 min break and do this everyday and run running will really help tone your body to make you look toned and awesome looking run about 4 miles each day as possible. i can give you a workout schedule for everyday id you want just email me surfhottie09@yahoo.com
Alright.
EXERCISE:
Swim a few laps, in the different positions to work all your musceals. take a minute break when it starts to get tense, so you don't drown haha. SWIMMING is actually the best exercise for your chest.. in my opinion, its the best for everything. So swim for about 30 minutes in the morning and in the night.
Jogging is something personal, it's YOUR goals. Your cardio system. Try 10 minutes at a nice good pace. Ten minutes away from your house, and walk back. WALK. You need a break!
There are many exercises you can do with a rug or carpet.
Crunchs and ab work outs:
This is what I do, (I take weight lifting VERY serious)
1 set in the center, 20 reps, so you do 20 crunches, FAST, but at YOUR pace.
1 set to your left, put your hips on the side but keep your back straight. bring your elbow to your knee, do 1 set, 20 reps, then go to your right side, and do the same thing.
1 set in the center again.
BREAK, for about 60 seconds. I do this about 4 times each day.
Another work out for your abs is laying on a bench, or.. umm.. coffee table? and rising your legs above your head, then low to the ground, but do not touch the ground with your feet. KEEP LEGS STRAIGHT.
2 sets, 20 reps.
push ups, pull ups and DIPS are good for the biceps and deltoids. take two chairs and put them facing eachother, make sure they wont move haha, or use the couch and coffee table.. put your feet on one, and your butt on the other, then rise your body with your hands by your side and lower yourself in the dipping position. 4 sets, 15 reps. take a minute break inbetween.
jumping jacks..stretching will get you tone as well. keep stretching, all the time, before and after every workout.
DIETING:
No junk food, once a week. (Sunday) or sat..
chicken and TURKEY, are really good. you want 2 servings of lean fish, salmon is great. Brown rice is better than white. BAKED potatoes instead of mashed.. make sure you get protein, and carbs.
Eggs are awesome, I drink one raw before I work out. I don't advise this is if your not so serious about it, (weight lighting/body building) but even cooked eggs are great for protein. GREEN TEA! VERY delisious and tasty, plain tea IS healthier, but not as yummy.
Lower milk and dairy products, skim milk or 1 percent. DRINK A LOT OF WATER. Water MORE than milk, or juice. Tons of water is also GREAT for your skin.
Cereal, keep it sugar free. Cheerios, corn flakes, i love honey of oats, or something like that, with almonds.
Eat nuts or fruit if you feel hungry, in between meals. Dont eat alot, try to divide your meals into 6 a day. 7am, 9am,12pm, 3pm, 6pm, 8pm..dont eat after that.
HAPPY NEW YEARS. and please, FIND something that will work for you! keep to it! don't give up in february haha.
Hopefuly this works for you, good luck! KEEP HEALTHY!