what are good work outs that i could do at home, if i dont have any fitness stuff?
Question:
Answers:
The following healthy living recommendations will help you if you’re trying to lose weight, tone up your muscles, have aspirations of building lean muscle mass, are attempting to get a wash board stomach, or just want to feel better:
*1) Burn more calories then you're consuming everyday and measure your results using the following formula: Calories Consumed minus Basal Metabolic Rate (BMR) minus Physical Activity minus the Thermic Effect of Food (TEF). A website that explains this formula in more detail and will help you determine how many calories you need to reach or maintain a certain weight is at http://www.primusweb.com/fitnesspartner/library/weight/calsburned.htm
Get an online, desktop, or cell phone diet and fitness calculator. This will allow you to easily calculate the above formula, set goals, log your daily calorie consumption, and register your physical activities.
Set realistic goals for your ideal body weight. Here are two websites that will calculate a suggested body weight:
Adults: http://www.halls.md/ideal-weight/body.htm
Teens/Children: http://www.kidshealth.org/kid/exercise/weight/bmi.html
It is difficult and unhealthy to lose more than one or two pounds per week. There are 3,500 calories in a pound. If you eat 500 fewer calories per day for a week you will lose one pound. If you burn through exercise 500 more calories per day for a week you will lose one pound.
Here are two articles on how to break through a weight loss plateau:
http://www.webmd.com/content/article/86/99147.htm
http://www.webmd.com/content/pages/18/102117.htm
*2) Eat natural and organic foods found on earth versus something created by a corporation to make money. Eat meals in small portions throughout the day and take a good multi-vitamin supplement.
Do not try fad diets or diet pills. Avoid “High Glycemic Load Carbs” (sugar, pastries, desserts, refined starches such as breads, pasta, refined grains like white rice; high starch vegetables such as potatoes) and drink lots of water. Read this article for more information on high GL Carbs:
http://www.hsph.harvard.edu/nutritionsource/carbohydrates.html
The following are food pyramids and several articles on what you should eat everyday:
Food Pyramids:
http://www.rayandterry.com/html/images/PyramidLRG.gif?osCsid=26a424be471d1337e7c2f105d5c64d9d
http://www.mypyramid.gov/
Antioxidant Superstars - Vegetables and Beans:
http://www.webmd.com/content/article/104/107638.html
Antioxidant Loaded Fruits:
http://www.webmd.com/content/article/104/107640.html
Good Carbs Mean Better Weight:
http://www.webmd.com/content/article/100/105783.htm
The Benefits of Protein:
http://www.webmd.com/content/article/85/98824.htm
Some Fats Are Good For You:
http://www.webmd.com/content/article/49/40075.htm
Antioxidants in Green and Black Tea:
http://www.webmd.com/content/article/104/107641.html
What You Should Eat Daily:
http://www.oprah.com/health/yourbody/slide/slide_yourbody_healthfood_201.jhtml
Best Foods to Fight off Disease and Keep You Healthy:
http://www.oprah.com/health/yourbody/slide/slide_yourbody_healthfood_101.jhtml
*3) Perform cardiovascular, core, and/or strength training on most days. Read a book or find a certified trainer to make sure you're doing all exercises correctly.
The following is a website and numerous articles on cardiovascular, core, and strength training:
Exercise Prescription on the Net
http://www.exrx.net/
Starting an Exercise Program:
http://www.primusweb.com/fitnesspartner/library/activity/startexercise.htm
Strength Training Basics:
http://www.primusweb.com/fitnesspartner/library/activity/trainbasics.htm
Cardiovascular Machine Workouts:
http://www.primusweb.com/fitnesspartner/library/activity/cardiowork.htm
Balance Your Way to a Stronger Body:
http://www.webmd.com/content/article/64/72314.htm
Understanding Your Training Heart Rate:
http://www.primusweb.com/fitnesspartner/library/activity/thr.htm
Exercise Errors:
http://www.primusweb.com/fitnesspartner/library/activity/errors.htm
Getting a Flat Stomach:
http://www.webmd.com/content/article/71/81365.htm
Weight Lifting - Does Order Matter:
http://www.webmd.com/content/article/80/96440.htm
Encouraging Exercise in Your Kids:
http://www.webmd.com/content/article/95/103524.htm
Strength Training Safe and Effective for Kids:
http://www.webmd.com/content/article/32/1728_81005.htm
*4) Get plenty of sleep. Sleep experts say most adults need between seven and nine hours of sleep each night for optimum performance, health, and safety.
*5) Educate yourself continually on health issues and make a life long commitment to good health. A great free publication is “Dietary Guidelines for Americans 2005”. A reputable test you can take to measure your biological age is at http://realage.com
Look at all areas where you can enhance your health. For example, make improvements in the quality of the air you breathe. Review outdoor air quality forecasts where you live and get an indoor air purifier.
Send me an email or yahoo instant message to "gainbetterhealth" if you have any questions and good luck!
*Click on all the source links below to get the full benefit of the recommendations. The answers presented to your health questions are not intended to be a substitute for professional medical advice, diagnosis, or treatment. Always seek the advice of your physician or other qualified health providers with any questions you may have regarding a medical condition.
Other Answers:
push ups, sit ups, calf raises, running in place, sit squats.
Chair squats, card lunges, all sorts of stuff.
Maybe get some workout aerobic tapes or yoga. Also, push-ups and situps you can do anywhere.
Get the Tae Bo DVDs its an awesome workout. Gives you a ton of energy and you see results in less then 30 days!!!!
Calisthenics - lifting your own bodyweight. Like pull ups, push ups, squats to a chair, dips on a chair.
Tae Bo, Yoga, or old fashioned sit ups and pushups
Do you have cable TV? Check out the tv channels that have workout shows you can follow along with...or buy or rent some workout DVDs or videos (I have a large collection).
Buy one of those large exercise balls...they are great for toning and usually come with a list of exercises you can do on them...
You don't need fancy equipment, you can lie down on your floor and do crunches and leg lifts and various toning exercises...instead of hand weights, hold cans of food in your hands (better than nothing)...
When the weather cools off some, get outside and walk or jog or rollerblade or bicycle or something...that'll help add variety and lessen the chance of boredom with your workouts...
Good luck!
I gave this same answer the other day~~~~It might sound lame,but Richared Simmons' books are great! They go from beginnger to advanced and you don't need anything but the space to move in and some good music.
Go to ivillage.com and go to the fitness link. Also try Woman's Day Magazine online version. It used to have a really good workout that you can do with no equipment. I have Direct TV and it has a channel called FIT. I tivo workouts from it. It has everything from yoga and pilates to high impact arobic workouts. Good luck and have fun!!!
For abs: crunchers, leg raises, sit-ups, & backwards sit-ups
For arms: push-ups, elbow bends, & table-tops
For butt: hydrents
For legs: cardio in place & lunges
***For more info email me
push ups and curls. these are the best for arms and abs. try also the tae-bo. you can obtain it by downloading from limewire. tae-bo will burn your fats in minutes.
start out with abs, sit-ups, crunches(faster, smaller versions of the sit-up) leg lifts(just lay down and raise and hold legs for about 2 seconds) 20 reps.
then arms=push-ups;reverse push-ups(do them on a table) they are not that hard to figure out. Punches(do them fast, then hard)
legs=squat kicks(squat down, squat up, then perform a front kick)it may sound stupid but it works.After those jump as high as you can 5 times.
cardio=50 two count jumping jacks, and take a jog, it is easy after one time.
Do some yoga. It will not bring your body temp. too high like cardio would. Just pop a video in or do some sun salutations on your own. Then do some restorative poses. It is always good to take a rest day and chill out once in a while but tommorow hit the gym hard and work your tail off.
Put your weiner in your hand and shake it.
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