Toning

[gallianoke]

I need a muscled body!

Hi, i want more muscles because i don't have abs or anything. I need some exercices to become more muscled. Can you post some easy exercices that i can practice at home and wich are really effective? Fitness is just nothing for me...thanks

 

[Luna]

I learned this one off of some stupid little commercial on this TV channel called "the n"

Lay on your back... prop yourself up with your arms/elbows so that your back is not touching the floor, hold a bottle of water with your legs )between your ankles)... lift your legs up (like a 60 degree angle) and lower them to just about 2 inches above the ground... do reps of like 10.. . this one always hurts my abs the next day.

It's kinda hard to explain all of 'em....

 

[gallianoke]

i'll be right back, i'm going to give it a try

 

[Luna]

Lemme know if you get anything out of it!

 

[gallianoke]

it hurts like hell! i think this is effective! thanks again

 

[Luna]

No probs.

 

[gallianoke]

any other suggestions?

 

[Ungaro Kitty]

This one is for your bum. Get down on all fours. Make one leg straight and stick it out behind (so now you are supporting yourself on 2 hands and one knee).
Start to raise the leg that is stuck out (make sure you keep it straight). You can raise it a few inches or as high as it would go without arching your back.
Do as many reps as you feel comfortable with, and then 5 more!

 

[Sloan]

^ that really does help your butt! Good exercise!

 

[gallianoke]

dear lord, it does help, my bump is suffering for the moment

 

[Sweets]

Hi, i want more muscles because i don't have abs or anything. I need some exercices to become more muscled. Can you post some easy exercices that i can practice at home and wich are really effective? Fitness is just nothing for me...thanks

hey if exersize was easy (especially toning) everyone would be lean-toned-and fit. but it takes hard work to really make a difference. And if you are not getting a sufficient amount of protien in your daily diet you wont see any muscle. Depending on how dedicated you are- hire a personal trainer if only for a couple of sessions so that you get a really good idea of what it takes. Best of luck to ya!

 

[AlexN]

Let's see...

Eat tons of protein before and after working out. Don't wait too long between meals. Get into a steady sleep schedule. If I think of more, I'll post them...

 

[EdK]

to gain muscle mass. first you are supposed to eat every 2 hours. your daily caloric needs are your weight times 20. if you weigh 150 pounds you gotta eat about 3,000 calories a day. your protein while most people say 1g per each pound you weigh, pros will tell you its more like 2-2.5g per pound. so like 300g for a 150 pound person. same goes for carbs, about 2-2.5g per pound. and fats should be like .4-.5 per pound. its not really good to eat tons of protein just before and after working out. your daily protein should be evenly distributed throughout all of your meals. and you should have a whey protein shake after your workout. they whey shake should have about 30g of dextrose which is like a sugar, this causes a insulin spike and drives the protein into your muscles.

 

[twilight fairy]

This one is for your bum. Get down on all fours. Make one leg straight and stick it out behind (so now you are supporting yourself on 2 hands and one knee).
Start to raise the leg that is stuck out (make sure you keep it straight). You can raise it a few inches or as high as it would go without arching your back.
Do as many reps as you feel comfortable with, and then 5 more!

Good exercise, I've been doing that for the last month.


As for gaining muscle, resistance exercise (weights) are the best. I'd invest in a book (there's tons of them) about weight lifts for toning..if you're a female, sculpting her body perfect is a pretty good one.

 

[AlexN]

Wow Eddie, you really know your stuff.

 

[Ungaro Kitty]

to gain muscle mass. first you are supposed to eat every 2 hours. your daily caloric needs are your weight times 20. if you weigh 150 pounds you gotta eat about 3,000 calories a day. your protein while most people say 1g per each pound you weigh, pros will tell you its more like 2-2.5g per pound. so like 300g for a 150 pound person. same goes for carbs, about 2-2.5g per pound. and fats should be like .4-.5 per pound. its not really good to eat tons of protein just before and after working out. your daily protein should be evenly distributed throughout all of your meals. and you should have a whey protein shake after your workout. they whey shake should have about 30g of dextrose which is like a sugar, this causes a insulin spike and drives the protein into your muscles.

I've heard insulin spikes are not that great for your health. They also cause fat to be stored rather than used up for energy.

 

[EdK]

hes asking how to gain muscle mass not how to do atkins.....you need an insulin spike after weight training. these spikes are what drive nutrients to your muscles because of faster blood flow. your muscles become catabolic about an hour and half after weight training.

 

[TheSoCalledPrep]

LEGS/BUTT
---------
The Bridge. Lay on your back like you're going to do a crunch, with your knees bent and feet placed on the floor. Lift up with the hips. Do it 25-50 times, then hold it for about a count of 25. Here's a good photo of this exercise: http://gymball.com/exerimg/LoopBands.gif
Squats. The most intensive exercise for the legs. Works all of the leg and gluteal (butt) muscles. Form is VERY important. Stand with your legs hip width apart, and squat down. Don't let your knees extend over your legs. This photo features a bodybuilder, but it will give you a good idea of proper form: http://www.thepumpingstation.com/squats.jpg Do 25, then hold for a count of 25, then pulse down 25, then pulse up 25, then do 25 regular. It will burn.
Plie' (PLEE-AY) Squats. Same thing as above, with foot slightly turned out. Burn, baby, burn! Yowch.
Lunges. I hate these, but they work. You can do walking lunges or stationary lunges. Don't let your knee extend over the ankle. Do 50 (25 on each side) and then step your right foot out. Do 12 in place(just up down up down). Switch to the left side, and do 12 in place. Try to get full range of motion.

 

[TheSoCalledPrep]

Bicycles:
Make sure you use full range of motion, don't act like you are actually biking... Do 20 in regular time, 20 holding for 2 counts on each side, and then 20 as fast as you can. A real killer

Pilates Roll-Up:
Lay on the floor, arms at sides,lower half planted into the mat. Roll up one vertebrae at a time using your core muscles (abs) only. Try to touch your toes. Important: DO NOT LET YOUR LEGS MOVE AT ALL, it ruins the exercise 100%.

Held Crunch:
Lay down with your back on the floor, your butt up against the couch and your legs bent and sitting on the couch. Do five normal crunches. On the sixth, hold it at the top for as long as you can, thinking about pulling your upper abs into your lower abs and vice versa. Concentration and pulling your abs in are key. Do that four more times for a total of five. Up it by one every day, keeping the warmup regular crunches at five.

Standing Oblique Crunch:
Your obliques are the sides of your abs. Stand up. Lean from your waist to one side. You should really feel this: concentrate on the muscle. Do it 25 times on both sides.

Six, Up, In, Six:
Lay on the floor, arms at hips and legs extended. Lift your legs off of the floor, keeping them as low as you can without arching your back or touching the floor. Hold for 5 seconds, then SLOWLY lift your legs (keep your legs very straight) until your toes are pointing at the ceiling. Then tuck your knees to your chest and lift your tailbone off of the floor. Then extend to the beginning position. Repeat as many times as you can, stopping when you have back pain. The main thing to think about in this exercise is using your ABDOMINALS to move your legs, not your legs to move your legs.

V Crunch:
Lay on the floor, toes pointing to the ceiling. Spread your legs so that they look like a large V. Don't strain them, just let them fall open as far as they would like. Do crunches, about 25 to 50. For extra punch, as your neck comes down, bring your legs to the starting position. As you crunch up, widen them. This works your inner thighs.

And jump roping is good for abs... concentrate on keeping them tight and 'naval to spine'. Pilates is wonderful for strong, beautiful abs... I recommend "The Pilates Body" by Brooke Siler if you don't want to go to a class. It's great.

 

[MulletProof]

please no