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Work-Out Tips Please!

I have a gym membership, and would like to utilize it a little more often, and a little more effectively.

I basically want to tone up, shapen my ass, and get some sweet abs. I'm confident that I can do this easily, however, I want to do it the best way so that I stay healthy and don't hurt myself.

So what I would like to know, is some work-out preps. How much water should I drink, and at what times? How much time before and after should I wait to eat? What is best to eat for better results? How often should I work out? What are some good ass/hip/lovehandle workouts? What order should I do my work-out activities? Anything you experienced health fanatics, or body builders have to offer would be awesome!

Remember, I am not looking to gain a lot of muscle. I would just like to tone my body all around, and I am targetting ass, and abs. Thanks

Diabolic should be able to help... he's a ripped ass mofo.

-Your Mother

don't listen to mom, he doesn't know what he's talking about

If I was Floorfiller, I'd say you probably don't need to work out Nevertheless, here is my advice. Based on what you want to accomplish, you should take classes - and not worry about lifing lots of weights or being on a boring stairmaster for hours on end. Do about 1-2 hours of cardio/active exercise per day 5 days per week. Go see a nutritionist to find out how many calories you need to eat based on exercise to lose fat around the thighs, belly, and butt. In my opinion you should find a way to burn an extra 700-1000 cal per day if you're maintaining weight at 2,200 Cal per day diet.

Go running! Join a runner's club. Running makes for a sexy female body. Go Spinning - same deal. Do it with people so that you don't get bored or tired of routine. Do Yoga or pilaties, these exercises are great for muscle tone and will help shape you towards a long gazelle body type.

quote:

Originally posted by Your Mother Diabolic should be able to help... he's a ripped ass mofo. -Your Mother

The formula is relatively simple if you follow a few simple rules.

1) You cannot target one area for fat loss (ie. stomatch) by doing a given set of exercises. You lose fat UNIFORMLY throughout the entire body, doing 1000 crunches a day will not burn the fat around your stomatch. What it will do is tighten the muscle up, but it won't show if you've got a layer of fat covering it. Also realize that fatloss depends on your body weight. Bigger people burn more fat than smaller people (just as a bigger car consumes more gas).

2) Losing weight is easy. Intake less calories than your body requires. Ration your meals, eat 3-4 times a day in smaller portions rather than 1-2 big meals. Avoid eating foods with high fat content or high in sugar. Drink lots of water, doesn't matter when or how, just do it. 4-6 8oz cups. Drinking lots of water will also reduce water retention, which can prevent you from having that ripped mid section.

3) Length of exercise daily depends on what you're trying to achieve but also realize that when it comes to lifting weights, the most importnat factor is lifting the weight correctly, with proper form. You can work out for 5 hours if you want but if you're doing it wrong, the effectiveness of the workout declines dramatically.

use the K.I.S.S method (Keep it simple stupid)....




1) don't eat any fast food... (i've lost 20lbs alone just by not eating this shit)..

2) don't eat 3 hours before bed

3) keep your carbs away after 6pm

4) run or walk regularly

5) don't put too much sugar into your body..



i've just kept it simple & i've noticed huge changes... i actually haven't gone to the gym that much.. i'll see what changes when i do that... good luck!

I find the best way to lose weight is lots of sex.

quote:

Originally posted by j_spot I find the best way to lose weight is lots of sex.

losing lots of weight these days J.. ?

dont I wish...Im gaining wegith actually.
good thing, im aiming for 82 kilos, so ive got 3.5 kilos to go

quote:

Originally posted by BigTongue 3) keep your carbs away after 6pm

4pm. Your body has already gone into overnight storage mode by 6pm.

-Your Mother

quote:

Originally posted by avikonen Do about 1-2 hours of cardio/active exercise per day 5 days per week.

Too much cardio cna be anti-productive because it starts to burn muscle instead of fat, and muscle is most important for a toned body.

Better is to do 40 minutes about 4-5 times a week of high intensity interval training.

-Your Mother

quote:

Originally posted by DC- eat 3-4 times a day in smaller portions rather than 1-2 big meals. Avoid eating foods with high fat content or high in sugar. Drink lots of water, doesn't matter when or how, just do it. 4-6 8oz cups. Drinking lots of water will also reduce water retention, which can prevent you from having that ripped mid section.

1) 5-6 meals is even better as long as they have an equal balance of protein, fat, and clean burning carbs. Just make sure your total daily calorie intake is about 12 * weight in pounds (your body uses 15 for maintenance, so use 12 to lose weight)

2) I would suggest you drink as much water as your body can handle. In my opinion, a minimum of 8 cups. Water is good at suppressing hunger and is very good for your body.

-Your Mother

I run marathons and I'm skinny as hell. But I also know plenty of marathoners who aren't what you'd call skinny, but they're still 100 times healthier than the average bear. So don't just take fat % or body weight as absolute measures of your physical state.

Anyway, I would advocate running because there are plenty of running stores around the city that have FREE group runs. (Look for a Running Room near you.) You'll make lots of friends and get fit at the same time. Also, when you can run for an hour, dancing hard for a couple of hours will be a piece of cake!

Oh yeah, you can probably also do drugs and dance through the night (and day for the Zone fans) every weekend for a few months and lose a lot of weight. But eventually you'll probably be too f#@ked to really dance properly.

As far as what to do at your gym goes... ya, join some spin classes, and take yoga to keep flexible. Eat balanced meals and cut down on the junk and don't take the fad diets too seriously. (Gee, there's a diet that a couple of my friends are gung ho over that says your blood type significantly determines what you should eat. I'm starting to consider creating my own fad diet, write a book about it, and make some money.)

quote:

Originally posted by QryS I run marathons and I'm skinny as hell. But I also know plenty of marathoners who aren't what you'd call skinny, but they're still 100 times healthier than the average bear. So don't just take fat % or body weight as absolute measures of your physical state.

True story...

Even a skinny person can be considered 'obese'...

Good tips everyone!

find an activity that you enjoy doing, if you don't enjoy it, you won't want to do it regularly and dilligence is key to finding sucess.

Go to forum.bodybuilding.com and read the Women's Training section and Nutrition section. Learn as much as you can about training and nutrition.

Don't worry about getting muscular from weight-training....you can't cause you're a girl You lack testosterone which is the key ingredient to getting muscular.

I STRONGLY encourage you to combine weight-training with your cardio workouts. The benefits of lifting weights go beyond getting stronger. By building more muscle, your body will burn more calories during rest. That's because muscle requires fuel to sustain itself and that fuel will come from calories.


One last thing.....DO SQUATS!!! The girls in my gym with the tightest, juiciest asses all do squats. It's the best ass/leg exercise.


Good Luck

dinitrophenol is the worlds greatest fat burner.
disclaimer: do not take it, it will kill you

If you don't enjoy running, like me, join a pool and swim. When i was trying to lose wieght i found swimming to be the best overall body exercise with very little impact on the joints.

Re: Work-Out Tips Please!

quote:

Originally posted by Theresa I have a gym membership, and would like to utilize it a little more often, and a little more effectively. I basically want to tone up, shapen my ass, and get some sweet abs. I'm confident that I can do this easily, however, I want to do it the best way so that I stay healthy and don't hurt myself. So what I would like to know, is some work-out preps. How much water should I drink, and at what times? How much time before and after should I wait to eat? What is best to eat for better results? How often should I work out? What are some good ass/hip/lovehandle workouts? What order should I do my work-out activities? Anything you experienced health fanatics, or body builders have to offer would be awesome! Remember, I am not looking to gain a lot of muscle. I would just like to tone my body all around, and I am targetting ass, and abs. Thanks

DigitalMP has the answers you seek.

Alright.

So far so good, however I would like to explain that I am in no need of any REAL weight loss.

I just need to tone, and lose the love handles and my HUGE ASS! I already have a gym membership, so that is where I'll do my workouts. I would like to know; is it good to drink tonnes of water before, during, and after a workout? I naturally drink a lot of water anyway, but someone once told me that drinking water afterwards is bad....

I would like to know some specific excercises that are especially good for love handles, and ass.

I am pretty good with my stomach I think. Rowing, LOTS of crunches, and laughing All are good for the tummy Any more suggestions?

quote:

Originally posted by Theresa and my HUGE ASS!

i like big butts and i cannot lie

one word - liposuction

quote:

Originally posted by Jayx1 one word - liposuction

So true


The hardest part of the body to tone up are the love handles/stomach. You tone up elsewhere first and LHs/stomach last. As for ass, do a lot of lunges, they will tone up your legs and ass...

quote:

Originally posted by che If you don't enjoy running, like me, join a pool and swim. When i was trying to lose wieght i found swimming to be the best overall body exercise with very little impact on the joints.

Yes swimming and sauna is good! I've been swimming for a few weeks now and feel that it drains my energy much more than running/working out. I just don't feel it while in the pool. I've also noticed that my arms have become smaller considerably and a few have told me I've lost weight.

guess that means I need to lift weights again.

EDITED!!!!

quote:

Originally posted by che So true The hardest part of the body to tone up are the love handles/stomach. You tone up elsewhere first and LHs/stomach last. As for ass, do a lot of lunges, they will tone up your legs and ass...

That's only true for men. For woman, the hardest to tone are the thighs and glutes.

-Your Mother

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