I'd like to exercise a few minutes a day.

A

avance70

0
I wasn't paying attention in the last few years so I gained lots of weight... eventually I realized what had happened, so I just stopped overeating and lost a bit over 10kg so far, and I'd like to lose around 10 kg more. That would probably eventually happen... but I'd like to make it sure (and a bit faster).

Currently I just do:
-15 curls (standing) per each hand (weight is roughly 22kg)
-20 push-ups

Which takes around 2 minutes each day... I'd like to add one (maybe two) more exercise(s), but I'm not really sure which would best suit me for that small time period, since 5 minutes a day already sounds too long for me :)

P.S. I also accept suggestions on "changing" one of the exercises I already do!
 
do what you want to do; it is your life; if 5 minutes of exercise is enough than it is enough. life is short;
 
5 minutes a day is all you are willing to do to make your life far better and to make yourself live longer??? Pathetic.
 
Correct. Pitiful. Now count up all the 'waking hours' per year you spend watching TV or surfing the web. For the amount of time you spend watching commercials in a typical one hour TV show, if you traded that for gym time, you could get in great shape.
 
I don't want to get into *great* shape... I have a very busy job and I just want to relax whenever I get a chance and on the other hand I get really shy in front of my kids... so I do my workouts before work in the morning when everyone is sleeping...
 
So you would rather be in *not so great* shape? Don't set your goals so low. I am busy too. 10 hour days, 2 kids and a second job on weekends. How do I get my workouts in? I wake up at 5:00 AM and I get busy.

The result? I am in better shape and have more energy than most guys in their 20s. And I am closing in on 50. I don't consider working out a sacrifice AT ALL. I look forward to working out every morning. It starts my day right; mentally, emotionally, and physically. Talk about a stress reliever.

I live every moment better because I take care of my body.

Sorry to preach, but I am rather passionate about fitness. You've got one body to live in for the rest of your life. Make it the best one possible.
 
Just for longevity to see your kids grow up, you need to increase that 5 minutes. Standard recommendations range from a low of 30 minutes each, 3/week to a high of 60minutes / day - and that is just for basic health, not for high fitness.

Find the time!
 
g8r80 said:
Just for longevity to see your kids grow up, you need to increase that 5 minutes. Standard recommendations range from a low of 30 minutes each, 3/week to a high of 60minutes / day - and that is just for basic health, not for high fitness.

Find the time![/QUOTE]

Bingo!!
Click to expand...
 
But I guess 5 minutes a day is infinitely times better than no exercise at all?

Anyways I added 20 squats to my routine... I'm also thinking about getting a bar so I can start practicing pull-ups...
 
SXIPro said:
Do 3 sets of 20 squats. And great idea on the pull up bar. Pull ups are a terrific exercise.
Click to expand...
OK, thanks... so I made a plan so far:

20 squats
20 curls per hand
20 squats
20 push-ups
20 squats

I will do these for a few days until I get a bar, but I still have a few questions:
1. with these 3 exercises, are there any *important* muscles that I'm missing?
2. when doing pull-ups, which muscles are used when it's done with palms facing towards me, and which when they are away, as I grab the bar? Also, what would be the advantages/disadvantages when hands are closer/wider appart?
 
Once you throw pullups into your routine, you'll have a lot of your muscles worked with that routine. Maybe throw in some planks, leg lifts, or leg raises while hanging from your pull up bar in order to work your core and abs.

With palms forward, you will work your lats (upper back) and your biceps. With palms toward you, you will incorporate your biceps even more. So do them palms forward first. As far as width of grip, it's pretty much personal preference especially palms forward. With palms towards you, you typically need a gloser grip so it's easier on your joints.
 
avance70 said:
I wasn't paying attention in the last few years so I gained lots of weight... eventually I realized what had happened, so I just stopped overeating and lost a bit over 10kg so far, and I'd like to lose around 10 kg more. That would probably eventually happen... but I'd like to make it sure (and a bit faster).

Currently I just do:
-15 curls (standing) per each hand (weight is roughly 22kg)
-20 push-ups

Which takes around 2 minutes each day... I'd like to add one (maybe two) more exercise(s), but I'm not really sure which would best suit me for that small time period, since 5 minutes a day already sounds too long for me :)

P.S. I also accept suggestions on "changing" one of the exercises I already do!
Click to expand...


Hi Avance70,
Good for you for doing *something* - thats better than staying on the sofa for those 5 mins, right?

Can I suggest a 4 minute Tabata round might suit you?
Tabata is all about maximum effort in the time that you have, so this is 20s bursts at a time.

Here's your 4 simple bodyweight exercises:

Speed squats (normal squats, just bodyweight, as fast as you can)
Press Ups
Dips (off a chair or stairs is fine)
Plank (elbows under shouders, feet on the ground, body in a straight line, pull your bellybutton towards your spine and hold that position without shaking)

20s Speed Squats
10s Rest
20s Press ups
10s rest
20s Dips
10s rest
20s Plank
10s rest
20s Speed Squats
10s Rest
20s Press ups
10s rest
20s Dips
10s rest
20s Plank
10s rest

DONE! in 4 mins.
do you have an iphone? you can download the free gymboss app and set your timer up to flash or beep so you dont need to keep checking your watch.


Normally my clients do 4 of these round with 1 min rest in between, which equals a total workout time of 20 mins, but a 4 min round will get you going. It's a good start :)
 
A quick history: I was around 120kg (265lbs) 1.5 years ago. Currently I'm at 105kg (230lbs)... so it seems that I'm losing roughly 1kg (a bit more than 2lbs) per month. It might be slow, but since I'm not on any diet, I'm fine with that. The reason I didn't reply for so long is that i switched to pullups and they are HARD! Considering my weight, each hand must currently be able to pull 56kg (115lbs) for me to be able to do just one pullup. So it's no wonder it took me three months to reach this point.

Now, three times a day (morning; after work; before bed) I do just the following exercises:
20 pullups (narrow pronated)
40 pushups

And, now I'm considering what else to add to that simple routine...
 
Hi Avance70,

I think 5 mins a day is fine for now if that's where your at. It sounds to me like you struggle being inspired or motivated by exercise. I think that's because you're narrowing your view of exercise to strength and weight training. Remember that cardio is also important for fat loss.

If you are strapped for time, you could look at interval training. 10 sec sprint, 20 sec active rest(jogging pace) and repeat this over 5 mins. This is not restricted to running though, you could do it with cycling for example. Tabata is a great workout.

Mostly, I think you need inspiration. Have a look at as many types of exercises as possible. There really are some great, fun ones available. You don't have to bore yourself with conventional workouts. Also, what other reasons can you use to exercise? Your kids is a good one as long as it makes you take action, but its good to have more reasons.

One last thought-5 mins a day is a nice start. It would be nicer to increase that time, but what can also work is 5 mins 2x a day...or 3...or 4. Our day is filled with 5 min windows.
 
Why don't you do some core work? When you do your pullups, consider raising your legs out in front of you, it'll target your abs, lower especially.
 
Exercise is the most important part to reduce fat yoga is a best exercises to reduce belly fat.and walking is a good exercise do your exercise daily in 30 minutes. healthy diet is most important to your reduce weight.
 
OK, so I changed/decreased my "workout" in the last 10 days (or so) to:

Morning:
20 chinups

Afternoon:
20 pullups
50 pushups

Saturdays I take a break. I tried some leg raises while on the bar, but somehow I didn't like them-- they feel too easy and I feel my abs are getting a better workout from the pullups themselves...
 
ok

you are already doing it, so yeah gradually add an exercise a week, this will take a lot of time and commitment but the longest journey starts with the first step. You're here. you have a good system, for now add body weight squats 3 sets of 20...

-Joe
Personal Trainer
 
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