I need some work out ideas..?!


Question: I need some work out ideas!.!.!?
I walk 45 min per day, and do push ups sit ups (with the bender ball) and do leg weights!. But i need more ideas on what i can do!. Does anyone want to make up a work out plan for me!? I have a full gym, treadmills elliptical, stair steppers, and a track!. My goal is to lose weight (20 lbs in 3 months)!.Www@Answer-Health@Com


Answers:
Does your gym have a lap pool!? Swimming is an excellent consumer of calories!. It pretty much works every muscle group too!. I would suggest doing that if you can - try 300 meters at first (usually 10 laps - check to see how many meters one lap is, it's usually 30 meters per lap)!.

If you want to lose weight you should do more cardio than just walking!. Jogging at the very least, and short sprints are the best!. If you are going to run, try running a half mile, stretch, run another half mile and then do sprint exercises (for example: measure out approximately 50 feet, sprint from one end to the next, 10 times without rest in between each sprint)!. Elliptical's are great because you can run long distance without the fatigue of actually running a long distance!. I hopped on one for about an hour and went 10 miles!. I was tired afterwards, but not completely fatigued!.

Also, for losing weight, and if you are going to lift weights, then do low weight and high reps so you don't build too much muscle!. Muscle will replace your weight loss with muscle gain, and you will most likely see a weight gain or very slow weight loss (however your body fat % will be less)!. You can do pretty much every muscle group in one session, as you are not focusing muscle gain or strength!. You want to focus on muscle endurance - getting more out of the muscle you currently have!. Try six exercises in a session - arms, shoulders, calves, back, chest, thighs/butt!. One for each, with lighter weights (you shouldn't feel like your muscle are going to break until maybe the last few reps!. Do three sets per exercise, 12-15 reps per set!. There should be full range of motion while you are doing the exercise!. Here are a few exercises for each muscle group that I like:

Arms - bicep curls and tricep extensions (I would suggest one of each - 6 sets total)!.
Shoulders - shoulder press
Calves - 45 degree calf press
Back - Seated row or bent-over row
Chest - Lying Fly
Thighs/Butt - Stationary or walking lunge!.

After every two exercises then do some abs (20-30 each set - 1 set per exercise):
-Ball crunch
-Push crunch
-Medicine ball twisting sit-up

Another good exercise is the plank - try to do one of these per session!. The plank is performed be positioning yourself as you would doing a pushup, with your knees off the ground!. Instead of your palms on the ground you should support your upper body with your forearms, and close together!. Make your body rigid and hold as long as you can!. You will feel your muscles tighten up - this is a good toning exercise and helps prevent muscle soreness after the workout!.

If you want to know how to perform the exercises mentioned above, then go to the link below and look up the names of the exercise in the muscle group mentioned!. If you want to try new exercises, then pay close attention to the muscle groups worked, the synergists worked, and the stabilizer used to ensure the exercise is targeting the right areas!. Targeting these areas are for muscle tone only, loss of fat will occur in the areas your body draws the stored calories from first - it's usually the area in which you have built fat more recently!.
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ok,
1min march to warm up
10min-treadmill(walk fast or jog)
1min jumping jax
10min elliptical(med to fast)
1 min pushups
5min stairstepper(med to fast)
1min crunches( no bender ball, professionals dont use it,why do you)
1min jumping jax
=30 min
1 min lunges,with weights, 10lbs total
1 min deadlifts with weights 10lbs total
1min squats with weights10lbs total
1min bicep curls with weights 10 lbs total
1min tricep lifts with weights 10lbs total
=5min
cool down
treadmill walk3mph to 2 mph
stretch or light yoga
=5min
mom,wed,fri!.
tu, thurs- walk 45min with 2 5lb weights in hand
sat sun rest
try to make sure your protien intake is high, and eat fiber
chicken,eggs,fish,beans=protien
fruit veggies=carbs
wheaties,all bran,oatmeal,fiber bread,=fiberWww@Answer-Health@Com

when you do sit ups use only your stomach muscles and not use your arms behind your head!. stand flat on your feet and stand on your tip toes repeatedly!. that works you calves!.

have fun!.

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