Home Fitness 101

My shot at stardom happened last May while being filmed for an infomercial for the Bioforce TNT home gym. It is being run in selected markets in the U.S. at this time. It was a lot of fun and I learned a lot about the while filming process.
The original has been compressed due to it’s size , but it is still fairly clean ; the sound , though , took a slight hit in quality.

Awesome machine. Fitness Quest is also a fine company to do business with.

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I play DDR every day, but that eventually gets boring. I can’t afford a gym memborship or any real at home exercise equipment. Any suggestions? I don’t want to get ripped or anything, but I want to work out more for the mental benefit than anything else. I hate being lazy!

I used to go out and jog. Go get a good face mask and long under-ware. Go for it! You won’t believe how much better you will feel! Even when it snowed, I would still go outside since I bought a pair of cleats so not even the ice would stop me.

ok i am a 15 year old boy and i am quite skinny. i am 5 foot 7 and i want to really improve my physical self. i want to basically look good. i need to bulk up my whole upper body really, making my back more padded, my pecs looking fit, my biceps and wrists big, and most important of all –
i want to make my shoulders quite a lot wider.

can you suggest some exercises i can do at home without gym equipment to target these areas? i want them to be quick and i have no gym equipment please/

Seriously, there’s nothing you can do. I’m 20 and I’m 5′8" and just really lean. I have more muscle than fat. It depends on your metabolism. No matter how much you eat, you won’t gain weight because it’ll get burned up by your fast metabolism. All you can do it eat a lot of red meat and work out. You’ll gain muscle and get lean, but you won’t pack on pounds. It’s strange, I know..

I don’t have any exercise equipment whatsoever, cannot afford a gym (and am too embarrassed to go to the free student gym cause they’re all cute young things and it’s bad enough being a non-traditional student without putting myself through that experience), smoke (so don’t suggest running and yes I should quit) and there’s 4 feet of snow on the ground so I am not going for a walk. Any ideas?
maybe recommend an exercise video for beginners that doesn’t require equipment.

I agree with Jenn Z. In HS I did a lot of jumping jacks, sit ups, pull ups, etc @ night before bed when I didn’t have time during the day due to school and it helped a lot. By the end of the year I had lost around 20 pounds. Even like she said finding a small spot to jog/walk around will help or even doing simple things before a work out like cleaning the house, etc will also help get you started.

If you get a chance you can go to WalMart and pick up some very inexpensive items such as weights that help a lot and maybe even a jumping rope, those stretchy things that you use to stretch out your arms, etc.

I’m a smoker too, so don’t sweat it, if you get a nice routine going you can take off a few pounds. Also change your workout routine every week or so that way your body won’t get used to it.

I hope this helps!

Kristina.

All I own right now is a pair of 30-lb. dumbbells. I most want to bulk up and define my biceps, upper chest, calves, abs, and upper back. I don’t want to have skinny arms and legs with a small frame anymore. Right now I am 6′0 tall, thin, and 17 years old, and a boy. So name some equipment to buy to put at home! And if I MUST go to the gym to exercise one of these muscles, explain that as well. I don’t really need a routine from you guys, just what to buy.
I have a treadmill already too.

Ah, look no further my friend, as you were in the position I was in a while ago.

This guy’s made a website for home workouts, also has a forum if you have questions about losing weight, gaining muscle, nutrition, and has pre-made workout plans for AT HOME.

I sound like i’m making an advertisement, but im more or less jsut passing this site on to you as it helped me a FUCKING TON

http://scoobysworkshop.com/

and the forum is askscooby.com.

screw goin to the gym, you can get ripped at home.

My arms aren’t really fat but they’re just kind of lumpy looking and even when I flex they’re still lumpy. Is there anything I can do at home with no exercise equipment that will tone them up without adding bulk? I’m away for the summer and don’t have access to my gym and I left my weights at home.

Yes, there is.

Just strength train your arms by using weights (or dumbbells). if you don’t have the weights (or dumbbells), just improvise a bit – use thick books or water bottles or simply your body weight.

I’ve done this arm workout and it really helps me to firm, sculpt and build beautiful lean muscle mass into my arms, giving them sleeker forms and shapes. I just workout the arms 3-4 times per week for 10 mins per session.

I can tell you; I see the difference. My arms firm up and become less flabby and lumpy.

Here’s my arm workout: http://www.perfect-body-toning.com/arm-workouts.html

Hey! throw in 30 mins of cardio exercise (running, walking, swimming, biking…..) to burn off the excess fat from your entire body (includes fat in your arms too….), to lose the fat and weight.

You’ll see more beautiful arms.

I have a stocky build and a bit of a belly, I have recently started doing daily exercises to remove some of the pudge (press ups, sit ups and dumbell lifts are the only things i do). My arms are ok, but my pecks are on the saggy side with no definition and how can i remedy this using exercises at home and whats best for getting rid of the beer gut? The only exercise equipment i have are some good quality dumbells weighing around 10Kgs each and i don’t want to fork out unnecessarily. Any tips?

Yes, but obviously a gym membership or a few other pieces of equipment such as different weight dumbells will help. You just need some real information on what is a healthy diet and how to exercise.

Forget about losing weight per se. Just adopt a healthy lifestyle.Eat a good healthy diet and excercise a lot!!! The more excercise you do the better!

For a healthy diet, you need to be eating small to medium meals regularly. 4 or even 5 times a day. Each meal (apart from breakfast which should preferably be fibre rich), should contain a balanced ammount of carbohydrates for energy, (from potatoes, rice and pasta, etc) protien (from fish, chicken, occassional red meat is fine, soya is good too) and plenty of vitamins, minerals and antioxidants (simple fresh fruit and veg). Eat like this and make sure you are well hydrated (fruit juice is as good as water, any fluid counts, but some fluids have negative effects too, such as alcohol or caffiene rich drinks.)

Now for the science bit: Protien is essential for repairing muscle and keeping the muscle you do have healthy (this includes your heart, lungs, brain etc). You naturally lose the ammount of protien you have throughout the day (through urine etc) so this needs to be replenished regularly on a daily basis.

Carbohydrates are essential for energy. You won’t be able to function without it. It also regulates body fat and glucose etc.

Vitamins and minerals are obviously essential for a variety of reasons. For normal growth and development, for the healthy maintenance of the cells, tissues, and organs that make up our bodies, and also to let us efficiently use chemical energy provided by food.

You can have a wide range of healthy meals with this, from Thai, Chinese, Italian, British, Indian, etc. Just make sure each meal contains balanced ammounts of these three. On the bright side too, fresh veg and rice and pasta is a lot cheaper than crappy junk food!

This doesn’t mean you cant have chocolate or pizza/takeaway/etc, just save them as very occassional treats.

The big secret to keeping a healthy weight and staying healthy is EXCERCISE, particularly cardio excercise.

Cardio exercise includes any form of excercise such as running/jogging/swimming/cycling etc that gets your heart rate pumping and you sweating and out of breath. It will not only burn calories and reduce your body fat levels, therefore making you ’slimmer’ by having less fat on you, but will also improve your resting heart rate and lung function, making you healthier.

I cannot understate the importance of cardio excercise. It is this which will basically burn the body fat off you.

But you have to remember that once you have shed a bit of fat you have to have a nice toned body underneath the fat to show off.

Strength training will help you strengthen and tone your muscles. This is done with the use of weights or by free training.

There are essentially (without getting overly complicated) two types of strength excercises based on different types of muscle fibres depending on wether you want to build size, bulk and power, or just ‘tone’ up the lean muscles an get more muscle endurance.

Heavy weights with short reps/sets will build your fast twitch muscle fibres and build size, power and strength. Imagine big guys at the gym lifting heavy weights.

But if you use light to medium weights with lots of reps/sets you will excercise your slow twitch muscle fibres, you wont build size, but you will tone up your body and train muscle endurance. This will obviously make you ‘look’ healthier and more toned, but will also increase your metabolism (as your muscles demand more energy) so you will burn calories faster. These muscles are also excercised a lot with cardio workouts (i.e your leg muscles when running).

Your arms for example, will need bicep curls and tricep dips using weights and reps of your choice (heavy – low reps, light – lots of reps) and also shoulder excercises such as holding the weights at your waist and lifting them perpendicular to your side or in front of you, etc etc.

Your stomach will need excercises that cover the entire torso. Leg raises for your lower ab wall, crunches, sit ups and planks for your upper and all over ab wall, oblique twists for your sides and superman stretches for your lower back for example.

These are just basic examples, there are literally hundreds of excercises, but it is impossible to show you on a site like this, get a trainer at a gym to show you or look some up on the net but remember the basic rules of muscles and weights.

As far as excercise goes, you should aim to strike a balance between cardio training and strength training, this way you will build good strong and toned muscle, but also keep your body fat levels down and increase your heart and lung performance, making you much fitter and healthier.

http://askthetrainer.com/total-gym-workout-videos.html

Total Gym Push-ups are more of a core exercise than a chest exercise.

Since the bench is free to go up or down, you must stabilize your core and shoulders 100% of the time when you are doing the exercise.

http://askthetrainer.com/total-gym-workout-videos.html

Personal Trainer Michael Behnken, MS, CSCS

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I’m a stay at home mom still trying to lose the last of my pregnancy weight. I can’t afford exercise equipment or a gym membership and hate doing videos. Do you have any creative suggestions for good cardio exercise I can do while I take care of my son?

I would suggest trying yoga. This doesnt require any equipment (other than a mat maybe), and can do wonders for your flexibility and stress as well as provide good exercise. The best part is you can just do a pose here or there when you have a spare 20 minutes or so, so it doesnt have a particularly demanding schedule.

getting rid of my belly.
i have a big mum tum
and i just can’t shift it.
i’ve tried a few things and nothing is making any difference.
and its depressing me.
before i was pregnant i was a 16-18 (big i know but i don’t like being under a size 14 anyways, so it didn’t bother me too much)
anyways now i am a size 20-22 which is hideous, and i just can’t get rid of it (i’m talking about pants size by the way)
i can lose the weight all over from everyday exercise and healthy eating.

BUT THIS MUM TUM
won’t go away

i look like the shape of a pear (considering i have REALLY BIG BOOBS, i should have an hour glass figure!)

help.
what’s the best machine to order .

xox
just to let you know, i can lose weight all over, because i have a decent diet and all the walking playing with my son … with out thinking about it.

but its nmy belly.since being pregnant it wont go, starting to think the nerve damage might have something to do with it.

i don’t need to be told to figure out a decent diet (i eat junk when i’m unhappy, which i am right now, cause of the weight) but if i know i can sort it my decent diet will return ,.
if you understand what i mean?
x

I would get either an elliptical machine or a treadmill. Both are great machines to help you lose the unwanted pounds. If you are limited on space, a treadmill might be the answer since you can buy the ones that you can fold the track in the upright position to save space. Along with exercise make sure you are drinking plenty of water and cutting out soda completely. Eat lots of fresh fruits and vegetables as well as lean protein. Good luck and have fun with it.