In home exercise

Don't worry about sound "stupid" as you put it. You were never taught this stuff, so you shouldn't be expected to know it. Pick something that you are really good at. I will probably sound like a dummy regarding that subject matter. We can't be experts in everything!

You are right with your definition regarding sets and reps.

There really isn't a science to apply to your particular situation. In general, I say the heavier the better. Heavy weight lifted dictates a lower rep range, right? I mean, the more you lift, the less times you can move it up and down. And vice versa.

I suggest heavy training b/c it does the right things, biochemically speaking, in terms of muscle maintenance. There are other reasons too.

However, in your particular situation, I think I would start with higher reps. It all really depends on your strength levels.

However, if you are able 2 sets of 15-20 reps would probably do just fine for starters. Every 2 weeks you can up the intensity and/or volume.

You can try something like this:

Weeks 1&2 - 2 sets of 15-20 reps
Weeks 3&4 - 3 sets of 15-20 reps
Weeks 5&6 - 3 sets of 10-12 reps (this time adding weight to most exercises)
Weeks 7&8 - 3 sets of 6-10 reps (this time adding more weight than previous 2 weeks)

Something like that would work just fine for starters.
 
thanks again!:)
 
No problem at all. Let me know if you have anymore questions as you get started.

I would also be doing some cardio.

And obviously diet is king when it comes to fat loss.
 
right now i do 20-30 mins of cardio on an elliptical i usually burn about 250-300 calories (or so the machine says, you think that is accurate?) I have been reading up on HIIT and trying to do that...I think it was your post actually that i was reading...something like doing 2min of high intensity and 1min of low intensity is this right? but then i was reading somewhere that it shouldn't be done everyday (don't know why that would be) and it should really only be done 2 times a week? i dunno...

anyways
And obviously diet is king when it comes to fat loss.
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this reminds me of another question i had... if your caloric intake is too low would that slow your metabolism? ... don't you want to create a deficit. usually i rage around 1200-1600 cal.
 
lilone said:
right now i do 20-30 mins of cardio on an elliptical i usually burn about 250-300 calories (or so the machine says, you think that is accurate?)
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I don't ever pay attention to those calorie outputs from machines. I don't think they are very accurate.

lilone said:
I have been reading up on HIIT and trying to do that...I think it was your post actually that i was reading...something like doing 2min of high intensity and 1min of low intensity is this right? but then i was reading somewhere that it shouldn't be done everyday (don't know why that would be) and it should really only be done 2 times a week? i dunno...
Click to expand...

I have discussed HIIT before many times on the forum. However, I don't think I said anywhere sprint for 2 minutes, jog/walk for 1 minutes. Shorter bouts of sprinting are certainly called for if the session is truly going to be HIIT. I don't really recommend jumping right into HIIT without building up a general level of conditioning.

You can work your way up from low intensity SS cardio, to SS cardio, to interval training, to HIIT.

And yes, you don't want to do HIIT too many times per week. Reason being: It is taxing. You would overtrain. Think of true HIIT as another form of resistance training for your legs.

lilone said:
anyways this reminds me of another question i had... if your caloric intake is too low would that slow your metabolism? ... don't you want to create a deficit. usually i rage around 1200-1600 cal.
Click to expand...

ANY caloric intake that is lower than maintenance will slow down your metabolism. Necessary evil while dieting.
 
godororo said:
There are many simple on-the-fly routines you can do at home. I'm trying out this simple one (at work when I have the time - like at lunch or in between when i have the time)

Bodyweight squat (10-20 reps)
Pushup (10-20 reps) - do it on your knees if you must
Reverse Lunge (10 reps per leg)
Plank (30 second hold)
Close-grip Pushup (10-20 reps)
Side Plank (20 second hold per side)
Mountain Climber (10 reps per side)

Do this with no rest between exercises. Rest 1 minute at the end of the 7-minute circuit and repeat up to 3 times.

From
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I've done this circut several times over the last couple of weeks and I'm always sore for the next couple of days. I need to start working more on my thighs apparently. Great mini-workout.
 
I live in an apartment complex on the second floor so i walk up and down the stairs for about 20 minutes after i get back from a workout, it's completely painful and peopel think i'm crazy, but it's an awesome feeling for my thighs and butt.
 
AEL33107 said:
I live in an apartment complex on the second floor so i walk up and down the stairs for about 20 minutes after i get back from a workout, it's completely painful and peopel think i'm crazy, but it's an awesome feeling for my thighs and butt.
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Well done ! Kudos on using the stairs !

Stairs provide an ' excellent ' workout IMO

I used a lot of stair training when training hockey players. Here are some stair variations you may want to try to ' take it up a notch ' :) ..........

- go up every other step
- go up sideways
- do crossover steps
- carry light dumbbells
- do bunny hops 1 step at a time
- do bunny hops 2 steps at a time
- do sprint sets​
 
OMG I think you are going to kill me, Bunny hops? You want me to fall down?? There's concrete awaiting my face at the bottom of those 14 steps! lol Kidding

Thank you so much I never thought of going up side ways, that should give me some more burn. I'll lok forward to trying that out this afternoon, and maybe i'll try the bunny hops, if i'm not so dizzy from my workout.
 
Home Gym fitness routine - help

Hi everybody

I recently have purchased a home gym and elliptical walker so I can excercise indoors in these chilly winter months but am wondering where to begin with my workouts

the home gym has a leg press, lat pull down, chest press, dip bar and leg raises, leg extension, seated row and vertical bench press (i think thats it)....

so im wondering how often i should excercise??
how long should i do cardio on elliptical for and at what intensity?
and i suppose how much should i include in a weight training routine, how many reps ect??
also what sorts of core strength training should I add??

so pretty much i dont have a clue

my goals are weightloss, toning and general fitness and body conditioning, so far i havent had much of a routine with excercise so i would say im not very fit but am keen to start if someone could point me in the right direction?

any advice would be awesome!

cheers
pink
 
You might want to think about hiring a personal trainer from a local gym to come to your house to set up a routine for you & show you how to use your equipment.

If you can afford it I think it would be money well spent!
 
Looking For An In Home Weight Routine

I've been doing Jazzercise for the past two months and it's great cardio and incorporates weights and floor work but I'd like to start doing a weight routine on my own at home. Currently I use 3 lbs dumbbells (I know I need to kick that up). I'd like to have a routine I can use at home using dumbbells, resistance bands and body weight as I own no 'gym' equipment. Something I can print out and hang on my door would be great. If there's a link to another thread like this that would be great too. I have a lot more weight to lose but I really want to start a good toning routine, something I can keep up with in the future. Thanks!! :D
 
What’s the best thing to do for in home exercise without equipment/videos? I don't really want to buy fancy equipment or any videos, but maybe some cheap weights or something. My goal is 30 minutes a day just doing something, anything. What’s a good way to get to my target heart rate? The scenario is that I live on the top floor of an apartment complex and rarely get home before dark. I also live in a not so great neighborhood too so when I walk it has to be daylight which is rare. I don't want to get any machines or videos either but I do want to be consistent and do something...

Suggestions. If I’m being too stubborn somewhere just let me know.
 
I take the stairs when I come home and leave :p -- Good idea and thanks for the link!
 
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