Help with a home workout program!

R

ropotan

0
Hello!

My name is Alex, I'm 22 year old student and I'm posting here to ask for help in elaborating a home workout routine! I weigh 91 kgs (200 pounds) and i'm 1.82 meters (5.9 feet). After years of no exercising whatsoever, eating chocolate late at night and generally bad habits I want to start losing weight. I don't have a gym nearby and would really benefit from having some sort of home workout as I have lots of homeworks and college-related projects I need to work on. The areas I need to work on mosts are the usual suspects :), the "mid-section": beer belly, butt/thighs.

I was searching for exercises to do, and started doing ab crunches, burpees and push-ups, but I feel like I do them irregular, and I don't know how to "blend" them into a weekly routine, can you guys help me with this? Something like: "the first few weeks do X numbers of these exercises on days Y X Z, etc".

Also, I know healthy eating habits are an important part of losing weight, I stopped eating any kind of sweets, chocolate, and reduced the amount of beer I drink to only a bottle when I go out with friends. I generally eat healthy, cereals in the morning, cooked (not fried) food like veggies and soups and stuff, fish and chicken are my meat of choice, and I eat salads or a light soup for dinner, so the daily calories count should be ok.

Any tips or exercise suggestions would be greatly appreciated, as I don't know how to correctly establish a daily (or weekly) exercise goal which will allow me to lose weight. Thanks!
 
It would not work in this way since there is no spot reduction. If you want to lose fat in those areas then you need to lose fat from your whole body. Try to focus on lower body exercise.

A lean and shapely lower body can complement your favorite pair of shorts or jeans. Cardiovascular exercises such as jogging or step aerobics are only one part of the leg and butt-toning equation.

Strength training increases lean muscle mass to burn fat and give your lower body a more shapely appearance. Adding lower body strength training exercises to your workout routine will help tone your thighs and butt fast.

You may consider couple of lower body exercise I recommend:

• Side squats stimulate the glutes, hamstrings and quadriceps. Stand with your feet together and arms at your sides. Hold a dumbbell in each hand for added resistance. Take a step to the side with your right foot so your feet are spaced shoulder-width apart. Sit your hips back until your knees are bent at 90 degrees. Presses up until your legs are straight. Step your left foot in to meet your right, returning to the starting position. Repeat for three sets of 15 repetitions on each leg.

• Donkey kickbacks target the glute muscles. Begin on all fours. Place a dumbbell behind your right knee. Squeeze your heel toward your butt to keep the weight in place. Keep your right foot flexed and press your right heel up toward the ceiling, while holding the dumbbell behind the leg. Slowly lower your leg down to the starting position. Repeat for three sets of 15 repetitions on each side.

• Barbell lunges work the glutes, quadriceps, calves and hamstrings. Start in a split stance with your right foot in front and left in back. Place the barbell behind your neck on top of your trapezius muscle. Lower your left knee toward the ground like you are about to kneel on the floor. Slowly press yourself up and return to the starting position. Perform three sets of 15 repetitions on each leg.

• Doing glute bridges stimulates the glute and core muscles. Lie on your back with your knees and ankles together. Place your hands at your sides and lift your hips off the floor. Squeeze your butt and thigh muscles for one second. Slowly lower your hips toward the ground, but don't let them touch the floor. Repeat the motion for three sets of 15 repetitions.


Be committed and keep up your all hard works. Hopefully you would get your result soon.
 
Hi Alex,

There are many at home workout programs available that wouldn't require you to have any heavy equipment and guarantee results. I had a friend who recently completed the Insanity home workout and drank Shakeology as a breakfast replacement. She lost 30 pounds in 60 days and looks amazing.

Each of the Beachbody workout programs come with a personalized meal plan for each day of the program, access to other individuals participating in the same program, and even a 30 day money back gurantee if you are dissatisfied for any reason. Is this a type of home workout program that you would consider?
 
Hello!

My name is Justin.This video is really helpful for Workouts.
[video=youtube;THi2OvpPTMU]http://www.youtube.com/watch?v=THi2OvpPTMU[/video]
 
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