please help i need weight loss and excersize help

C

cactaur1640

0
hello everybody; i recently moved and im stuck in a conundrum; first off where i used to lice i had a gym nearby and i could attend at my leisure; and an eight mile biking track back into the country... BUT i moved.... i moved to a part of florida where just about ever gym is small time and uses the "all in one machines" that really arent even in working condition; the sheer amount of traffic keeps me from bike riding; and on top of that, the schedule im on for school, keeps me from driving to a decent gym. I REALLY WANT TO STAY IN SHAPE SO I NEED SOME OF YOUR GUY's PROFESSIONAL ADVICE!.. im currently doing 200 situps a day, 100 back extensions, 50 push ups, and 100 squats (without weight) and ive just read that excersizing every day in this way is not a good thing and i wont see many gains.... thus here are a list of things i need o know

-i dont have any equipment available to me; what "manual" excersizes can i do for optimal strenth enchancement, how many times do i do them a week and how many reps at each interval?

-i understand that running is the way to get the six pack to show through; but how often should i run and for how long?

-also, for the six pack, how many situps or cruches should i do, how often, and how many reps should i do to get the "defined muscle group" so i can work on that while im running

-and finally i realize that nutrition is key here, but how many calories should i intake a day?

thank you so much for reading my questions and for helping me out; it really is appreciated :)
 
Lots of questions. Need lots of info. :)

1. Dumb bells. One set for whatever weight you need to start with. 20 bucks? Easy to store. Great investment. You'll unlock a new regime of exercises and you can upgrade many of your current exercises.

2. Depends on you, your body specifically... and your primary goals. People who are losing weight may run every day. People who are strength training may run twice a week. Distance, endurance running or HIIT?

3. Some people do 30 a day, some hundreds (me). If you got rid of the fat around the abs its pretty much what you got.. genetics. I for one don't have a very defined 6 pack- flat and tone, when you can see it but not the traditional "envy" of magazines. After hundreds, upon hundres bridging to thousands of crunches (and different styles) a week... I don't notice much of a difference. So 30 it seems some of the people I know doing (30) arent losing anything to me...

4. Whats your weight and height? Body fat? Goals?

And as for exercising every day... You listed a decent but simple set of calesthenics. Some athletes might consider it a daily warm up. It all depends on how hard your working yourself. Heavy work-outs shouldn't be done on a daily basis, but that doesnt mean you can't work out on a daily basis. Theres also a slue of opinions by experts on how many days, how long, how hard, etc... and I'm no expert. First you have to examine yourself (body) so you can apply it to the different methods/routines.
 
ooh dumb bells! do you have any suggestions for exercizes?

my height is 6 goot 4 my weight is 215 and last time i checked my body fat is around 18 percent. my goal is to build as much lean muscle as possible whilst losing body fat; time really isnt an issue; as i dont have a set time frame in mind; but as far as the running goes, about how long should i run (a day) for weight loss? i guess overall i just want to be able to look in the mirror and see a little definition and hardly any squishy stuff... (mostly around the stomach would be awesome lol) and i know what you mean about the genetics; in fact all my friend had to do to get a prefectly defined six pack (magazine style....) was to stop eating twinkies.... HIS METABOLISM IS PURE EVIL!!! yeah... lol, oh and what were the different ab excersizes you were talking about? im intrigued. anyway thank you and have a nice day :)
 
http://www.bodybuilding.com/

click exercises in the menu. you can sort by equipment you have. you can also find a variety of crunches and abdominal exercises under equipment: "body weight"

if you primarily won't to tone and lose weight, run as much as you can, SAFELY. If you can do 5-6 days a week an hour a day, go for it. Take it slow though... find out how much you're body is willing to put up with first.

Search the boards or google for "HIIT" - its an alternative to endurance jogging/running... you should do what your comfortable with, since no one method will drastically out perform another...

Also, where are you running and are you equipped? I would recommend less running, (and lean toward endurance over HIIT) if you're forced to run on pavement or concrete...

But it all depends on how you feel. Best to find out yourself by slowly wading in. Take a jog, or run, rest a day or two and see how you feel... move up or down from there... so forth.
 
information

Number One… Incorporate rest days into your routine...you are most certainly overtrained right now.

“A State of being over trained can be reached within a short period of time.” R. Hedelin, et al., “short-term Overtraining: Effects on Performance, Circulatory Responcses, and Heart Rate Variability”, Med. Sci. Sports. Exerc. 32.8 (2002): 1480-1484

Number Two…lower your reps and lift heavier.....I understand you don't have equipment? No big deal…do push ups…if they are to easy put your feet on a chair keeping your back straight….do one legged squats, holding on to something for stability…the possibilities are endless

“Lifting heavy weights increases resting metabolic rate higher and keeps it at the elevated rate longer then lifting lighter weights.” Norwegian University of Sport and Physical Education (Oslo) Borshein, E., Bahr, H. Sports Medicine 33 (14): 1,037-1,060.

Number Three…running is NOT the only way to get trim...A balanced approach is best...so along with the training mentioned above..…eat frequent small meals…eat protein, eat fibre, drink green tea and be sure to remain calm and get lots of sleep

“The body responds to long gaps between meals by storing up energy. But a routine of six or more meals a day encourages steady metabolism.” Kay-Tee Khaw, Institute of Public Health in Cambridge in Nov 2001 British Medical Journal.

“Scientists from Arizona State found that metabolic rate was 2 ½ times higher on a high-protein diet than on a high carbohydrate diet.” Johnston, C. S. et al. Post prandial thermogenesis is increased 100 percent on a high protein, low fat diet versus a high carbohydrate, low fat diet in healthy young woman”. J. Am Coll Nutr 2002 21: 56-61.

“As fibre intake increases body fat decreases.” Study conducted at Brigham Young University, Study presented at the 2002 American College of Sports Medicine’s annual meeting in St. Louis.

“Green tea has been shown to focus your body on burning fat rather than carbohydrates or muscle.” A.G. Dulloo, et al., “efficacy of a green tea extract rich in cetechin polyphenols and caffeine in increasing 24-h energy expenditure and fat oxidation in humans” Am. J. Clin. Nutr 70.6 (1999): 1040-1045

“Stress contributes to abdominal fat accumulation.” Study conducted at Yale University by Elissa Epel, PhD, published in the September/October 2000 edition of the Journal of Psychosomatic Medicine.

Sleep deprivation may promote weight gain. Study conducted by Eve Van Cauter, professor of medicine and the University of Chicago.

Good Luck
 
You'd have to drink a lot of green tea to promote fat burning. Caffeine would burn more fat than green tea. Yes, you have a higher metabolic rate when on a high protien diet over carbs but the body needs carbs to run efficiently.
 
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