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Basically, all I want to do is build up my abs, pecs and arms for vacation on march. I don't want to have to take any supplements, or drastically change my diet. Basically just an excercise routine I can do at home every night while watching t.v. etc..
What I currently do now is:
10 rep 3 set crunches
10 rep 3 set Elbow to opposite knee crunches
5 rep 3 set of raising legs to different heights and back down
10 rep 3 set of wider than shoulderwidth pushups for pecs
10 rep 3 set of tight elbowed pushups for arms
By then I am pooped. I am out of shape. I am 6' and about 185, but my pecs are flabby and my stomach as flabby. My arms are OK, but everyone likes pipes
Any help is appreciated, by anyone.
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Quote:
Originally Posted by 2004Black350z
well if u did go to the cow and she said moooo moooo mooo which means iv sold 80 other glasses of milk and u r the only whiny b1tch coming back complaining i would make u prove it also
Yea, I sweat a little. It prettymuch constant throughout everything, taking about 15 secs break between each set.
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Quote:
Originally Posted by 2004Black350z
well if u did go to the cow and she said moooo moooo mooo which means iv sold 80 other glasses of milk and u r the only whiny b1tch coming back complaining i would make u prove it also
you need p90 bro. im not trying to bash you but my wifey does 30 pushups at once... and no she's not diesel.
edit: at your height and weight i honestly think you should focus more on getting cardio in before you do anything. you're a "healthy weight" for your height but it seems like your bmi is a little bad. honesty i say focus on cardio then do these exercises (i suggest more reps) after while your blood is pumping and your muscles are warmed up. Something ive been doing for cardio for a while is jumping rope and hitting the bag.
push up till failure bro. Like pointed out above, you are not doing enough reps.
__________________ 2004 Honda CBR 600RR current 2009 Suzuki DL650 V-Strom current 2009 Subaru WRX - current 2011 Nissan Pathfinder 4x4 current 1975 Datsun Fairlady Z RHD Project 2004.5 Nissan 350Z (gone, but not forgotten) 2008.5 Nissan Titan(Goodbye my monster truck)
You need to increase your repititions (as stated) Even if it is only one or 2 more per day, you still need to increase your workload. I would suggest P90x as well. I'm surprised two military guys posted and didn't offer more calesthenics advice. I'm more ove a gym/weights guy, but I can tell you right now, that you need to go to failure EVERYITME you work out.
Cardio and a moderate high protein/low fat diet will show more benefits in less time than calesthenics alone... Try 45 minutes of cardio 2x per week. This is better than 30 minute 3x per week. Why? Your body take 15 minute of activity to start using fat for energy. 30 min of cardio 3x per week= 45 min total fat burling time. 45 minutes of cardio 2x per week= 1 hour of fat burning time and you are only doing cardio 2 days a week.
I have no clue how you eat, but in order to lose fat, which will reveal muscle and the most noticble results in your timeline, you need to burn off more calories than you take in. This mean you need to increase your metabolism. the fastest way to jumpstart this is to start eating smaller meals more frequently throughout the day. You should work your way up to about 6 small meals a day. A small meal would be a tuna sandwich, an apple, and a bag of pretzels or a cup of white rice, some sauteed chicken breast and a veggie. It's a lot of eating and preparation for your day, but I PROMISE you if you stick to this for at least 3 weeks, you will see results from this alone. Eat like clock work., Set your watch to go off every 2-3 hours and force yourself to eat. Beleive me, I only give advice for things I have done and that I know work. I was a certified fitness instructor for 7 years and I have done everything I tell people to do.
Cliffs: Start going to failure on your routine(I'll try to look closer at your actual routine some other time) and increase the frequency while decreasing the size of your HEALTHY meals. If you wanna get ripped up by March-it's all about the diet and cardio, homie. Your muscles will look more awesome much more quickly with less fat laying over top of them.
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you need p90 bro. im not trying to bash you but my wifey does 30 pushups at once... and no she's not diesel.
edit: at your height and weight i honestly think you should focus more on getting cardio in before you do anything. you're a "healthy weight" for your height but it seems like your bmi is a little bad. honesty i say focus on cardio then do these exercises (i suggest more reps) after while your blood is pumping and your muscles are warmed up. Something ive been doing for cardio for a while is jumping rope and hitting the bag.
Chit, chicks have an entrance standard of 25 p/u to the academy.... most knock out 40 plus
__________________ Gun Totin' Liberals: Left of Center But Always on Target
God, it has to suck being a woman. Can you imagine not being able to do 25 push ups with your own bodyweight?
Oh... my bad.
Dude, you should see the first day of the academy. At my PD, during our hiring process, we made all applicants pass the academy exit standards; just so when they show uo "day one" at the academy they can be expected to be admitted.
If you cant pass the entrance standards, youre sent home. Id say a good 50 ppl were sent home day one. P/Us, S/Us, 1.5 mile run kill'd off a bunch...
how someone cant pull off a 1.5 mile run in less than 18 mins, I'll never know. We laughed our azzes off, but I also kinda felt sorry for many of these guys/gals.
__________________ Gun Totin' Liberals: Left of Center But Always on Target
Ok, DB. Here is what I used as a guide. USN could def. chime in here.
One of my buddies went into the Navy about three of years ago, one day I was bitching about being tired of weights and he sent me this link and suggested I give it a shot.
Try 45 minutes of cardio 2x per week. This is better than 30 minute 3x per week. Why? Your body take 15 minute of activity to start using fat for energy. 30 min of cardio 3x per week= 45 min total fat burling time. 45 minutes of cardio 2x per week= 1 hour of fat burning time and you are only doing cardio 2 days a week.
damn, if i had a dollar for everytime i got a blank stare from someone, when i said this. id be straight ballin.
this is a virtually unknown tidbit for some reason. quoted for great advice.
Basically, all I want to do is build up my abs, pecs and arms for vacation on march. I don't want to have to take any supplements, or drastically change my diet. Basically just an excercise routine I can do at home every night while watching t.v. etc..
What I currently do now is:
10 rep 3 set crunches
10 rep 3 set Elbow to opposite knee crunches
5 rep 3 set of raising legs to different heights and back down
10 rep 3 set of wider than shoulderwidth pushups for pecs
10 rep 3 set of tight elbowed pushups for arms
By then I am pooped. I am out of shape. I am 6' and about 185, but my pecs are flabby and my stomach as flabby. My arms are OK, but everyone likes pipes
Any help is appreciated, by anyone.
Then I hope you're not expecting much to change.
First read some articles on nutrition and how it ties into weight lifting. Then google "Mark Rippetoe's starting strength."
Start running sprints. Doing so will cause you to use much more calories than you would normally use in a steady state cardio session and also you will be pushing your muscles all over your body almost as hard as if you were lifting weights to failure.
Take and mark off a 50ft area in a field, street...wherever. Start by sprinting full speed forward to the line and then immediately run backwards as fast as you can to the starting line. Repeat this for three consecutive forward/backward sprints making one set, then break to catch your breath (2-3 minutes). Then begin again. You want to do this 3-5 sets. This will not take more than 20 minutes to complete and you will use a ridiculous amount of calories doing so.
Also look inot other HIIT (high intensity interval training) routines that you can do. This will help to cut you up rather quickly and can be done in a short amount of time.
How much sleep should you get while weight training? I've read 8-9 hours.
Also, I've known about eating the 5-6 small meals as opposed to 3 big meals for awhile, however, my job doesn't really *permit* that. What should I do? Eat protein bars etc.?
Might want to get a more well rounded work out routine. Also keep in mind that you get what you put into it. If you only do a few sets here and there in front of the t.v., that's exactly what your body will reflect.
ATTN: Phreak and other muscle guru's
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