admin answers:

Easy answer is calories in<Calories out. Now the over looked part to a weight training routine is making your body burn more calories, not consuming less calories.

What I am hearing from you is that you are pretty much happy with your body but you want to be a little more toned, time is a premium, and you don't have a lot of room or equipment. This is what I am going to recommend.

This is a body weight training routine which is going to tax your whole body, done in four rounds. Its seven stations including one rest period in the round.

Round 1 is 60 secs. Round 2 is 45 secs. Round 3 30secs. Round 4-15

Squats
Walking Planks(if you need to look up plank. Transition from plank to push up and back down)
Horizontal Pull ups(broom handle between 2 sturdy chairs)
Mountain Climbers
Military Press(ok so there is 1 exercise that uses weight, or if you can hand stand push ups)
Squat Thrusts
Leg Raises

Go through the whole circuit for time limit. Then rest same period at end. Then go through sequence again, but 15 secs less. If this routine is done fully, and rest periods honest it should take about 20-25 mins.

What we are doing is called EPOC or Excess post-exercise oxygen consumption. Basically you work out hard, intense and brief your metabolism will stay up. This burns more effectively than running on treadmill to burn calories.

admin answers:

Running is the
most efficient and calorie-burn exercise ever. If you are overweight a
lot, walk first or you may have health complications (heart attack,
disjointed bones and so on). Weight lifting is a good means to target
your problem areas for men and women. It’s not necessarily to become a
bodybuilder or even join a gym – a couple of dumbbells will help you
to target your problem areas (stomach, butt, legs, arms, chest).

) Work chest, triceps and shoulders on the same day, and biceps and
back on the same day so that it’s ok if the secondary muscles get
worked that day, because your doing them anyway.
2) Separate those muscles that work a secondary muscle so that they
are far enough apart not to overtrain you. For example, do Chest
Monday, triceps on Wednesdays, and shoulders Friday, and biceps
Monday with chest, and back Wednesday or Friday.
Here are a few sample split routines and workout programs.

Monday – Chest/Back
Tuesday – off
Wednesday – Legs
Thursday – off
Friday – Shoulders/Arms
Saturday – off
Sunday – off

Monday – Chest/Biceps
Tuesday – off
Wednesday – Shoulders/Legs
Thursday – off
Friday – Back/Triceps
Saturday – off
Sunday – off

Monday – Chest/Triceps
Tuesday – Back/Biceps
Wednesday – off
Thursday – Shoulders
Friday – Legs
Saturday – off
Sunday – off

Sample Weightlifting Workout Routines

This is hard. There are so many exercises for each muscle, and so
many ways to split them up and make a routine out of them. So instead
of listing 10,000 workout routines, I’ll just list what I think are
the most effective muscle building exercises for each muscle and later
on you can decide which to use in your own workout routines.

Chest
Flat Bench Press
Incline Bench Press
Flat Bench Dumbell Flyes
Incline Dumbell Flyes

Back
Deadlift
Pull Ups, Chin Ups, Lat Pulldowns
Seated Cable Row
Bent Over Barbell Row
Bent Over 1 Arm Dumbell Rows

Biceps
Standing Barbell Curls
Preacher Curls (with dumbells or barbell)
Seated/Standing Dumbell Curls

Triceps
Tricep Press Downs
Dips
Skull Crushers

Legs
Squats
Romanian Deadlifts
Lunges/Split Squats
Calve Raises

Shoulders
Seated/Standing Military Press (with barbell or dumbells)
Lateral Raises
Shrugs

Abs
Crunches, leg raises, situps, hip thrusts, side bends, weighted
situps, crunches with your legs bent, not bent, straight up in the air s

Good Luck!

admin answers:

I’m sorry, but, there is no such thing as losing fat, specifically in the abdomen region. When you exercise, your body loses overall body fat. That means, fat is burned in all locations in the body, your arms, butt, legs, stomach. You can not target a precise spot, like your abdomens.

If you want to seriously consider losing weight, stick with Diet and Exercise. Yes, I know it’s been regurgitated a million times by fitness gurus and pretty much everyone whose done it already. But, that should say something. It works!

Diet: Aim for meals high in protein, and low in fat. Do NOT eat carbs before you go to bed, it will most likely get stored as fat overnight since you’re not using it. Contrary to popular belief, do not reduce meals now. Don’t try to starve yourself thin, it’s unhealthy, and it will actually slow down your metabolism, making you fatter. That’s right, I said it, fatter. Instead try to consume 4-6 meals a day, but, SMALL portions. When your stomach feels satisfied, stop eating.
1600-2000 calories a day is reasonable.

As for your abs? Hit the treadmill, run in the park. Do whatever it takes to burn those calories. Play a sport, basketball, tennis, swimming. Since you said you want thsoe abs to show quick, well, drink a lot more water. It will flush out the sodium (which retains water in your body making you look bloated).

If you seriously push yourself hard for at least 2 weeks, you will notice a quick reduction in weight. Most of it will be water weight, but, that’s a start.

Recap: Aim for more meals, but less portion. Intake of mainly protein and carbs (no carbs at night however), and low in fat, mixed with exercise should yield reasonble results. Contact me for more info.

admin answers:

Running is the best all over fat burner. If you do not like running, have breathing problems or cannot run, you can walk at an incline. For example if you walk on a treadmill at 4 mph at 10 incline for 45 minutes, you have burned 500 calories. Eat mostly fruits, vegetables, and protiens. Try to cut back on sugar or not eat anything full of sugar such as candy, cookies, etc but natural sugars (found in fruit) are fine. Here is a meal plan that will help you lose weight fast and not be too hard to follow:

BREAKFAST
1/2 grapefruit
2 egg whites
slice of whole wheat toast

LUNCH
pear
banana
Fiber One bar
serving size bag of Sunchips(your choice of flavor)
celery with peanut butter

DINNER
breaded and baked fish (any kind you like) or chicken
peas or any kind of vegetable
brown rice

SNACKS
cottage cheese
fruit
vegetables
protien shake (one scoop protien powder, nonfat milk, frozen fruit)

Also make sure you drink enough water. Drink one glass on nonfat skim milk a day or have it in a shake and then drink NOTHING but water. Take your weight and divide it by 2. The convert pounds to ounces. For example, if you weighed 150 lbs then divide by 2 = 75 lbs then convert to ounces – 75 ounces of water a day. Make sure to drink that much water every day.

Good luck

Congratulations on your twins!

admin answers:

Day 1 Chess
day 2 Back
day 3 Legs
day 4 Arms
Rest and repeat