Physical Fitness Exercise Programs

I currently run through a circuit of basic exercises (push ups, squats, dips, crunches) repeating each four times. Anyone know of a good full body workout that doesn’t require weights? (Not including cardio exercises)

try inverted pushups, legs up against the wall or do a handstand and hold it if you can and then do the pushups. also if you get two chairs by placing your feet up on one with your body facing up and grabbing onto the other chair and pushing up and down (if you get me) then you work your arms in different ways. without weights or machines its pretty hard to have a good workout but yea that sorta thing and chinups, your pretty much on the right track

Alright, I’ve started a Cardio program for basic workout but this is the first time I really started an exercise PROGRAM. So any advice to keep a steady workout program? Oh and NO GYM. There are too many idiots in the gym I used to.

How about doing at the time of day you work best at. Do a little each day like half an hour, until you feel ready to take it up to an hour and so on. Don’t forget to give yourself a day of tho.

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I joined a gym a few weeks ago and i’ve been going every single day. I’m looking to lose fat not gain muscle. I’ve lost about 10 pounds in like 2 weeks and i’m very happy with the results. But everyday when I go in there I usually run on the treadmill for about 10-15 minutes then do the elliptical for about 30 mins. And i incorporate ab workouts and muscle workouts too so i can tone my muscles.
So what i want to know is, is what i’m doing good enough to keep losing weight or should i have an actual program thing that i should follow? When ever i watch fitness videos on youtube, they are all about exercise programs and i think to myself, i dont have a program am i doing it wrong….
ANY HELP??

just do lots of cardio in the gym would be the best.

First of all, I don’t care about losing much weight. I kind of like the weight I am at right now, I just want to maintain that weight maybe lose 5 lbs or so. I am looking for a relatively inexpensive way to get more exercise in a day, but there are a few problems.

I have some severe stomach problems and my doctor told me not to continue martial arts or do sit ups, pilates, crunches, or anything else that would strain my stomach muscles more than a brisk walk

I live in a REALLY bad, small, backwater area, so I’m afraid to go for long walks like I used too when I was younger, and no one around here will walk with me

There isn’t a gym near me and the closest one is not worth the membership unless you want nothing but upper body workouts, and exercises I’m not allowed to do

We don’t have anything like a bowling alley, community center, skating rink, basketball court, or other sports center around here (as I said small, backwater area and I can’t afford to move)

So I was thinking of buying DDR and using workout mode. I’ve never played something like that before, but I don’t think it would bother my stomach too much, it seems like a good cardio program, it’s inexpensive, and more importantly I don’t have to leave home and get mugged xD. I’ve heard that people use DDR for exercise and I was just hoping for some feedback. Does it actually get your heart rate up and burn enough calories? Which version should I get?
Thanks so much for reading!

I have some DDR for the Wii. There is a workout mode on it. I have played that game every now and then and if you do it for a good amount of time it is a really good cardio workout. I would definitely try it out!

How many days per week? How many minutes of cardio and what are the exercises for cardio? How many minutes of weight lifting and what muscle groups to work out and when? This program is for a 25 yr old female.

The best program for this is that used by celebrities. Functional resistance interval training. This is high-intensity cardio training utilizing full-body exercises. Blasts 500-600 ccalories in 20 minutes and produces post-workout calorie burn during the next 2 days! Below is a site featuring free videos with a fitness model performing such workouts. There is also a paid product called "Turbulence Training". These are the best.

Good luck!

I currently weigh 265 pounds, in january of this year I weighed 297. I lost a good 15-20 pounds in the first month of dieting, at that point I added in a rigorous exercise program including high intensity cardio and weight lifting. The weight loss slowed down considerably, partly because for a month I wasn’t doing as well on my diet. It’s now been 3 months and I’ve lost a little over 30 pounds, though I will say only 2 of those months was I doing a good job, so I lose about 15 pounds a month.

This past week I’ve bungeed around 265, I MAY have lost a pound or two but since I weigh myself more often than I probably should (once in the morning and once at night to get a handle on the natural weight fluctuations of my body) I get frustrated with the lack of forward progress.

I work out 6-7 days a week for at LEAST an hour, more often than not 90 minutes. I can tell that I’m making progress in my health as I’m slimming down and the weights I lift get bigger and bigger, but I just don’t see the scale move as much as I’d like. I know I’m probably losing fat and gaining muscle but I’d still like to see the scales move a little more. I eat 1600-1800 calories a day.

Is there anything I can do to make the scale move a little faster?

You’re doing well - don’t give up!

Well done on cardio and weights, this will speed up your fat loss.

However, you must appreciate that by lifting weights you are putting your body in an anabolic state i.e. you will produce extra muscle. Since muscle weighs more than fat, this could be the reason why the scales are not moving as much as you like. Despite the fact you are losing "x" amount of fat, you are producing "y" amount of muscle.

Perhaps stick to low intensity weight lifting (high reps, low weight) and mix your cardio up, rowing and running are especially good.

You say you are eating 1600-1800 calories per day, these need to be low simple carbs and high in protein and fats. Take a look at your diet and see if this is the case, and try and split your daily calorie intake into 6 portions throughout the day to maintain your metabolic rate. An example day:

Breakfast: 150g low-fat yoghurt, banana, 40g bran flakes & green tea
Snack: Apple
Lunch: Tuna salad with brown rice (70g)
Snack: Celery w/ 50g low fat cheese
Dinner: 130g baked salmon, 1 sweet potato, 75g garden peas, 2 scoops sorbet with raspberries.

Good luck!

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This article talks about checking your heart rate when you exercise. What do you think about that?

http://www.life123.com/health/fitness/cardio-exercise/how-to-develop-an-exercise-program.shtml

Yes, that’s a really good idea. Actually, in all gym classes at schools now, kids are required to wear a heart rate monitor around their chest and a watch to monitor how effective their workout is. It’s really helpful actually. I’m a highschooler and I bought one to use at home and at the gym when I work out…love it! It tells you your target heart rate and the time you’ve spent in it and it’ll beep when you’ve gone over (putting too much strain on your body and heart) or when you’re under (not working yourself hard enough) they’re definitely worth the money.

I started a diet/exercise program to gain muscle (where they lift weights and do a bit of cardio 5 days a week), and eat healthy (balanced diet, with emphasis on lean protein and lots of veggies). How many days does it take to get noticeable results?

If you have personal experience with this, please tell me how long it took before you or someone else noticed changes in your body.

oh