Login or register to post.
Login to reply  Page: « < 1 of 1 > »
22 Nov 2012 - 01:1294262
Exercise Assistance
So, kind of an addition to losing weight I want to be toned and fit. Particularly because I want to dance better.

But I don't want to go to the gym, as the guys in my area are quite fond of commenting on girls at the gym, and I won't be able to drag anyone with me for moral.

I know floating around CI there is a weight loss thing, but that seems more about weight loss as opposed to weight loss and muscle building/toning.

As such, does anyone know any exercise I can do at home? Websites or videos? DVDs or inexpensive equipment? As said, I particularly want to be a better dancer so I know more cardio is needed. Or just any assistance?


__________________
Ayacon Plans
22 Nov 2012 - 06:4694265
I play a lot of Dance Central. I use this for my Cardio mainly as I really love the routines and it really helps get my heart rate up. I'm not the sort of girl that needs to lose weight but I do enjoy having a tonned belly so most of my exercises are directed at that - and I really dislike paying for gym use. I will aim to play three times a week and I will mix in other dance games when I'm getting a bit bored (so DDR Mats and ParaPara games) but this is my favourite way to start and DC2 comes with a workout mode as well. Though other games can be used if you don't wanna rush out and buy a Kinect - it's just I find these games actually work you instead of the arm flailing I tend to do on the wii. (this is just my exeperience with wii!)

As for tummy exercises I have two that I do regularly and you can really feel but there are about 4 or so I try to do. I'm also rubbish at knowing the names for things

The first one is laying flat on the floor (or on a mat) and then with my hand crossed across my chest lift my leg up about 5 - 10cm off from the floor, not too high (this is a difference exercise where you hold your legs high) but you should feel it in your belly and hold for 10seconds then let down and repeat. I try to do 10-20 reps as I find that more effective then holding it for longer.

The second one I use a lot is a bicycle move which is demonstrated here:
http://www.ehow.com/video_5996107_do-bicycle-exercise.html But I don't do mine as high as her's I actually stick to having it low out in front. Similar to excercise one but moving - it was how I was taught so I stick with this again hands across chest.

The third which I don't do so much now but it's bunny hops up and down a set distance. Sounds silly but by golly when I used to do these in Tae-Kwon Do I would ache so bad I can't find any videos but basically you go into a squat pose but with your arms out in front with clenched fists then you just jump forward but staying crouched. It seems weird but it really works.

Four is good old sit ups which you can make harder by lifting your legs up so there 90 degrees to the ground and aiming to touch your toes. But I would aim to do this type once your more comfy with regular sit ups.

Though understanably it can be hard to stick with a regimen so if I'm not feeling up to doing a full work out I will always try and go for a walk after dinner, getting into that habit helps me and I find it easier to stick with if I do a little bit everynight. I also try and go swimming as that's good for all muscle groups.

It's also a lot more fun to train with a partner, especially when your doing regular situps they can hold your feet down and tell you if your doing it wrong. They can also cheer you on and you'll find you stick to things more because you don't want to let the other person down.

Here's a nice example on youtube:
http://www.youtube.com/watch?v=BL6l9xdm2zo&feature=related

Hope that helps and good luck But seriously dancing games are where it's at And a lot more fun then aerobics :S Also you can set challenges to beat your friends scores and stuff so if friends are far apart you can still compete


22 Nov 2012 - 07:5294269
As well as what the goddess says any exercise is relatively good excercise as long as you do it correctly. However each person is different so a regime may work better for different individuals, so what I'm about to say is based on what I've learned from others.

When it comes to dieting for girls the most heard thing was eat less per meal but more frequent with a balanced diet. But becoz you want to build muscle, you can take a loose male diet as well. Protein foods such a tuna and chicken breast will help with muscle development and partial recovery. What your carbs as well. Some girls choose a carb free diet, but I find if your building muscle you require these. Women weight loss you usually based on repetition, so less power building stuff and just resistance" working but for multiple lengths. Guy builders are opposite, where its maximum weight possible plus a little more, but it short bursts. A middle ground sounds what your looking for.

Basic stuff is sit-ups, push-ups squats this generally covers basics stomach arms and quads. Walking upstairs and down again covers quads and calves. (Swing arms too for extra effort). Resistant pull-ups could be done in the home, but I'd advise to do it on something that can support your weight. It's basically a pull up, but not doing a pull-up. You do thepull up till you feel tension in your arms, then hold for a sec, then let go, repeat till arms fall off. Goddesses advice about the lifting legs off the ground, when you've mastered that. The next step is drawing circles with your feet in the air.

A good tummy excer is planking. It's basically where you lie on the ground but you lift yourself off the ground by supporting yourself on your elbows. Image insert may be required here. And you stay as straight as possble on the incline. But you just stay up in the air as long as possible. If done right you'll feel your stomach muscles contracting. If your s.muscle isn't used much then you may find you can only stay up for 15-20 secs. More practice will let you stay up for 5minutes. However if you pass 10 minutes, the odds are you're doing it wrong.

The yourshape for kinect is one that I find really good for toning and muscle building. As well as doing these two doing something like yoga or stretching helps with the muscles as well.

But doing some other fun stuff for more intense I found was the way to go. Parkour is a great example. I generally feel quite dead afterwards but the rewards are sweet. Assuming I keep it up two times a week.

Don't forget to warm up properly. And warm down properly as well. Best of luck


22 Nov 2012 - 10:4594277
It's worth seeing if there are any female-only gyms near your area if it's just male attention that puts you off. There's a couple of chains that are for women only for the very reason you state.

There's lots you can do at home though. Get a set of resistance bands with an exercise book, they're really good for simple exercises and you can change the band strength as you get stronger. Situps, crunches, planks and pressups are all simple but effective exercises to tone your core and arms. Some light weights will work on your arms as well, and ankle/wrist weights when walking or using the stairs for exercise will help.

Video games can be good too if you have a motion controller - I play The Fight with the PS3 Move and whilst it's not the best game it does work up a good sweat.

Yoga exercises are also good for doing at home, I'm sure there's plenty of great DVDs - have a look on Amazon or similar and check out the reviews. Yoga is nice and low impact but will get you slowly stronger, fitter and more flexible. You could try looking for a local class too, they're often just women and even if there are guys there they tend to be more respectful if they're doing yoga as it's regarded as a "woman's exercise" by a lot of people.


22 Nov 2012 - 12:1294279
Muscle and fitness?

That's more like it.

Okidoki, two things to be mindful of;
Sarcoplasmic Hypertrophy and Myofibrillar Hypertrophy.

Sarcoplasmic is when fluid (blood) makes your muscles feel firmer and larger, myofibrillar is the increase of muscle fibres.

Hypertrophy does mean getting larger, or rather the "increase of" but you won't get huge muscles because you don't produce as much testosterone as a man (grow a beard and prove me otherwise) and you need to lift obnoxiously heavy weights and consume more protein than an amsterdam hooker on a stag night in newquay.

Be wary of sarcoplasmic. Whilst it does feel good to get pumped, it will drain away and you'll lose tone and definition if you don't do it every day. Bodybuilders do this, that's why they're huge and relatively weak compared to mass/power ratios.

Also there is the increase of electrical impulses sent to your muscles via nerves. Your muscles are stronger than they let on and forging greater muscular control gets you stronger, this is what powerlifters do and why they don't look all ripped and muscly but rather like ordinary people.

Working your core, i have found no better excercise than stair bounding, run up flights of stairs 2-3 steps at a time. Your entire body has to tense and your legs are very very heavy.

Dance Central. My girlfriend swears by this and regularly hands my ass to me on a plate, I bought her the latest Dance Central and she's probably on it right now making me look like a geriatric fart with superglue in my hips. Having fun in what you do is probably the most important thing I can say, because cortisol and stress in general unwinds your hard work.

Pushups squats and other drill type workouts I personally wouldn't recommend for anyone who doesn't wish to create power or discipline across a broad range. There are much more dynamic ways to work out, and the standard army type calinsthenics will create stress on joints that aren't yet "calibrated" for that kinda thing.

(I use the word calibrated because if you think about the forces involved in a pushup, your chest arms and shoulders alone would weigh in at about 30-40 kg, and that's about as heavy as a low/mid-range benchpress for strength trainers. Your wrists would find it very tough)

Lunges, and big movements give you a nice stretch whilst spreading the pressure out amongst lots of joints and articulation. Take advantage of your ass and thighs, not only are a woman's ass and thighs wonderful amazing assets, they are also the largest and strongest muscle groups, centre around these and they give you a solid foundation on which to build your workout around. It's bad practise to focus on a strength instead of a weakness, however when you're starting out it'll be a huge help and boost to confidence.

I hope this helps, I can't give definitive workouts to do because I train very different from most gym rats who bicep curl and benchpress, you also know what kind of guy I am and how I wouldn't have a kitten's mitten's idea of what you can handle.

But I can give you sources of information that will assist.


22 Nov 2012 - 12:1494280
Also, medicine ball, swiss ball, ab roller and resistance bands are always good.


23 Nov 2012 - 10:1494312
Just how toned do you want to get?
I have a program in mind - some friends of mine who take acting classes are giving it a shot (and are really enjoying it!), as their acting coach recommended it, so I guess it has some significance...
I personally won't try it as I'm more of an exercise-in-moderation person, and usually on the Wii; but if you have more willpower and determination than I do, I suggest you try this ^^'

You've probably heard of it before, and I'm sorry if it's classed as cliché - but look up Insanity workout, and p90x on YouTube


__________________
~ express yourself ~

Last edited by FuwaMin (23 Nov 2012 - 10:19)
23 Nov 2012 - 11:2694313
Oooh, don't do insanity or p90x just yet Nixie.

I'm sorry to disagree with you Freefallen, I've done both and found them to be good for intermediattes or those who are ridiculously active.

If you do feel adventerous, then maybe have a go at p90x. But if you struggle to do 1 pressup, you're not going to like it. The chest and back workout alone asks you to do pressups upon pressups.

The insanity one puts a fair amount of stress on your joints if you're new, but if you're the kinda person who can't sit still and loves to push it to the limit (#Walk along the razor's edge but don't look down, just keep your head and you'll be finished~) then have a crack at insanity.

Both workouts suggest you partake in supplements such as recovery drinks that have electrolytes and stuff with a little creatine. Whilst this is fine and I actually recommend stuff like that, I don't suggest having a drink like that to sip throughout a workout because an unspoken rule of thumb is once you've made up a drink (powder plus water) you drink it straight away or the ingredients become worthless. Not true for every recovery drink, but better not to be trusting because they are very expensive and you wanna get your money's worth.


23 Nov 2012 - 20:5694329
To build muscle and lose fat all you really need is a cheap set of dumbbells, a mat and a bit of room, especially to start off with.

Circuits of 6/8 exercises with 30 seconds (or less) rest in between. Do each exercise for 45 seconds initially and do as many repetitions as possible. At the end of all the exercises rest for a few minutes and then go again increasing the time to 60 seconds and then 115 seconds. Go through at least 3 circuits to start off with and up it as it gets easier.

Good thing about dumbbells is that they are very versatile and can also help add resistance to certain exercises like squats, lunges, crunches etc.

Have a good mix of compound moves that work a lot of body parts in one motion with ones that target certain muscle groups. There are so many to choose from as well!

For core, planks, Russian twists, crunches (weighted or otherwise), hyperextensions, leg raises, good mornings are all good to name a few. All easily done at home too.

For legs, personally I don't think you can beat squats as an exercise as they work all parts of your legs and core. Done correctly they are epic. Deadlifts are amazing too (my favourite) but are difficult to do with just dumbbells. Lunges, side lunges and weighted step-ups are good too.

For chest, dumbbell "bench" press lying on a mat. You don't get the full range of motion but its good to start off with and helps keep stress off your shoulder joints. Something I am unfortunately having problems with now. Press up's from your knees instead of your feet, press-ups with your hands on a surface (e.g. table) aaand that really all you can do for chest at home.

Back/shoulders, dumbbell shoulder press, lat raises, front raises, bent over dumbbell rows, upright rows (carefully).

Arms, dips off the edge of a chair/bench/bed/table, dumbbell curls, hammer curls, tricep extensions.

Long old post I know but I wanted to mention some exercises at least and circuits are a good place to start before you enter 3/4/5 day weight-lifting splits! Any questions on what exercises are what or how to do them etc feel free to give me a shout.

Check out Bodyrock too as there are usually some pretty good home workout circuits on there.


26 Nov 2012 - 18:0994424
Thanks peoples :3

I just want to be thin and strong, not just thin and weedy. I'd like to be able to do cool shiz

So think more in the sense of a gymnastic sorta thing :3

But definitely, there is stuff here I can use XD

Jae, once again your wording gets me smiling like crazy XD I'll have a look at Dance Central, and dance mats and games in general. I think there is one tucked away in my cupboard from way back when.

FreeFallen, thanks for the advice, but I'm pretty unfit atm, so I'll think I'll pass on them ^^;

Odangachan, I've looked already. I live in a small area and only one place does a females only day but it's a really rubbish one with nothing in it - designed to go in an play badminton and things like that. Not what I'm looking for ;p

But yes!!! Thanks everyone for the advice! I'll keep you posted :3


__________________
Ayacon Plans
26 Nov 2012 - 21:4894434
Hope you don't mind if I jump in with my own question:

Is it harmful/bad to exercise late at night, around an hour before you go to sleep?

This is the only time I can get access to the living room where the family Wii is (for Just Dance etc) and the only room with enough space to use my workout DVDs or get on the floor for stomach toning exercises. The rents tend to go to bed between 10 & 11pm and I'm up till between 12 and 2am depending what shift I have the next day. The living room is only empty when I'm at work -_-

Doing other exercise isn't really an option, I hate running/jogging (not always possible in the winter due to weather as well) and the gym so will never be motivated to do it. I like swimming but have to walk home from the pool and wet hair + winter= bad. Roller skate & ice rinks are sadly in other towns (don't drive) and dance classes are too expensive.
So... currently late night work outs in my house is all I have. I am a healthy weight but incredibly unfit and my doctor has recommended I exercise too (as everyone should) but I'm struggling with lack of space, money or transport.


__________________
26 Nov 2012 - 22:0594435
Quote Leonie Heartilly:
Hope you don't mind if I jump in with my own question:

Is it harmful/bad to exercise late at night, around an hour before you go to sleep?



I don't see any problem with it. I go to the gym at 9/half 9 some Fridays and don't get back until 11. I love it! Gym is dead so I can get on the things I need with no waiting and then the best bit...home with a tired but endorphin-fueled sense of satisfaction, straight into a warm shower and then to bed. By that time the gym buzz has worn off and I sleep like a baby


26 Nov 2012 - 22:0894436
Quote Leonie Heartilly:
Hope you don't mind if I jump in with my own question:

Is it harmful/bad to exercise late at night, around an hour before you go to sleep?

This is the only time I can get access to the living room where the family Wii is (for Just Dance etc) and the only room with enough space to use my workout DVDs or get on the floor for stomach toning exercises. The rents tend to go to bed between 10 & 11pm and I'm up till between 12 and 2am depending what shift I have the next day. The living room is only empty when I'm at work -_-

Doing other exercise isn't really an option, I hate running/jogging (not always possible in the winter due to weather as well) and the gym so will never be motivated to do it. I like swimming but have to walk home from the pool and wet hair + winter= bad. Roller skate & ice rinks are sadly in other towns (don't drive) and dance classes are too expensive.
So... currently late night work outs in my house is all I have. I am a healthy weight but incredibly unfit and my doctor has recommended I exercise too (as everyone should) but I'm struggling with lack of space, money or transport.


I found this;

http://www.msnbc.msn.com/id/8986839/ns/health-fitness/t/exercising-night-really-so-bad/#.ULPnxIddB5I


From other sites, it seems the biggest issue is your heart rate increases. But if you cool warm down then it should be fine?


__________________
Ayacon Plans
26 Nov 2012 - 22:2094437
Thanks for the replies =) I don't usually have any issues sleeping so I'm not concerned about that. Just wondered if it had any other negative effects. For example some people say you shouldn't eat late at night and others say it makes no difference what so ever... *shrugs*


__________________
26 Nov 2012 - 22:5994439
Everyone has their gummy time, Leonie. I call it that because it's when we feel nice and stretchy for a workout. Mine is after work.

A lot of people like it in the morning. For men its because testosterone levels are high, for everyone else it's because if you do it before breakfast not only is your body in starve mode but it forces your body to use fat stores. Then have a really healthy breakfast and carry on, you've boosted your metabolism and will lose weight fast that way.


I haven't heard of many who like it at night, but I do know martial artists who do little sets 3 times a day for discipline and strength.

But I think whenever you want is fine. Humans were built to do strenuous activity regardless of what the time is.

Based on what you like doing, you'd be similar to me. I hate running and that crazy stuff. I would push you towards isometric stuff (making and holding positions for a long time) or like Yoga.

Or buy a set of dumbells and go for a weight session.

More people should do resistance training. Makes life so much easier ;D



Last edited by JaeXD (26 Nov 2012 - 23:02)
Login to reply  Page: « < 1 of 1 > »