So after reading the "Tell me what you don't like about yourself thread" and reading 80% of everyone not thinking they're muscular enough I'm give some tips on becoming more fit. now I'm no professional, but I was in Gymnastics for years, and as anyone who knows anything about ymnastics, gymnists are fucking huge.
Anyway. You don't NEED a membership to the gym, all you need is a little will-power and $20 pull up bar from walmart. I suggest you get the kind that hold you up using the door frame, not the kind you have to screw into the wall.
Push-ups. Lay on your stomach and put your hands under your shoulders, only slightly below, and slightly away from them. That's a basic push-up, now do 3 sets of 10.
I-Feel-Retarded-Push-Up AKA Outstretched pushup. Just like the basic pushup acept place your hands at about a foot away form your shoulders, and now do 3 sets of 10.
Dip-Push-ups. Place your hands, waaay down by your hips, as close to your body as you can, without going under you, and do 3 sets of 10. (warning, these are REALLY hard at first.)
Plange (spell) Pushups. (the hardest to do. JUST like Dip push-ups only turn your hands so your fingers point twards your feet, do this by turning your hands outward, not inward please. 3 sets of 10.
Knuckle ups is just another way of doing standard/outstreched/dip push-ups, you do them on your knuckloes instead of your hands.
Diamonds High. Put your hands so the space between your thumbs and index fingers are a triangle/diamond, and place your hands under your chest. 3 sets of 10.
Diamonds Middle. Same as above only slightly below your solar plexus I.E. where you stop feeling bone along the middle of your chest. 3 sets of 10.
Diamonds Low. Same as above only around your belly buttton. 3 sets of 10
I don't know anyone who can do all those in one sitting, so mix it up and do 3 different one every day.
Now if you have a pull up bar, you won't need alot of help there. Just do chin-ups and pull ups with your head infront and behind the bar.
Jog, even though it sucks, jog atleast 3 times a week for 15 minutes atleast. just jog around the block a few times, you don't have to sprint. But remember to STRETCH before AND after. You should Stretch EVERYDAY wether you're active (sports) or not. Stretching prevents muscles.tendon/ligiment injuries.
Squats- I can't for the life of me explain a proper squat so here http://en.wikipedia.org/wiki/Squat_%28exercise%29 Just stick your ass WAY out and keep your back straight, and you should be fine. do these until you can't do them anylonger.
Lunges- http://en.wikipedia.org/wiki/Lunge_%28exercise%29 When you do the lunge, and you go forward, when you push back up, push with your forward heel, ALL your weight should be on that heel. You can also do this with weights. Do like 20 each leg.
Eat healthy! you don't have to shop at health food stores and shit, just don't drink Soda, try not to eat a whole bag of chips, try not to eat at Mcdonalds (Vomits). Eat alot of lean meat, like poultry and fish. Tuna is Excellent for protien, no to mention it's mighty tasty. Drink alot of water, and OJ.
Anyone else can post tips/advice too.
Edit. ABS
Situps. Almost everyone does a situp wrong. DON"T stck your feet under anything, trying to keep your feet flat o nthe ground tones your thighs. When you do the situp your arms should be across your chest and you should be trying to touch your chest to the sky, most people try and curl up, that isn't going to do anything and you'll be wasting time, you should arch your back towards yourknees as much as possible.
V-ups. These are rpetty hard to do at first, and you feel awfully stupid, but they work, I promise. lay down, and sit up while lifting your legs (keep them straight and toes pointed) you should be balanceing on your ass, you can hold your arms down infront of you for balance, just don't grab your legs or touch the floor with them, now slowly lower yourself, almost to a laying down position and lift back up. Repeat.
Crunches, are just like situps, only you don't sit al lthe way up.
Bicycles, are crunches where you have your hands behind your head ( DO NOT PULL YOUR HEAD, THAT CAN CAUSE PERANENT NECK DAMAMGE) and you touch your elbow to the opposite knee, while lifing a knee to touch the opposite elbow. So it looks like you're on your back riding a bike. These have been called the best thing to do for your abs, but I prefer crunches and v-ups myself.
V-hold like a v-up only find a position that hurts and hold it for as long as possible, don't puss out like a bitch either.
When doing crunches or any variants (as in twisting while doing the crunch) stop in the middle of your set, crunch as high as you can and pulse, pulsing is where you do mini crunches at the top of a crunch, for example when you do a crunch as high as you can lower yourself back down a little and then return to the highest point again repeat for 20 or so times, and then resume your normal set. This is extremely good for toning your core. Pulsing is usually easier to do when you pulse quickly.
If you happen to have a membership to the gym and they have that leglift machine. Do it. It should look like an arm chair 5 feet off the ground, without the part you sit on. Get in that, and if you've never done leg lifts before bring your knees to your chest in a slow and controlled manner. If you're comfortable with your core's strength then flex all the mucles in your legs and point your toes, lift your legs and try to bring your shins to your face. Do that however many times you can, I garuntee it won't be many.
I know people who use the sit-up contraptions, where you lock your legs in and then do sit ups on an incline at my gym, with WEIGHTS. DO NOT DO THIS unless you know you're strong enough to be able to pull it off without ripping your core muscles.
Pike stretch. Sit on the flor with your legs together and straight infront of you, and reach for your heels WHILE pointing your toes. stretches legs.
Eagles. Sit with your legs as far apart from eachother as possible and stretch down the middle. Lean over each leg individually. stretches legs.
Ow stretch. Sit as if you were going to do a Pike stretch, but place your arms behind you, with your hands AS CLOSE to eachother as possible and slowly lean back while sliding your hands as far back as possile WHILE keeping them as close together as possible. These WILL suck, but they are good for you. Stretches your chest/arms/under arms.
Seal. Lay on your stomach and do a pushup, but keep you HIPS glued to the floor and push your chest as far back as you can. stretches you abs.
Cat-Back. Sit on your knees then collapse and try to touch your chin to the floor, your ass should be way up i nthe air, this is meant to stretch your abs/under arms.
Lunge. Just like diong a lunge (see way, way above) only sit on that one knee and stretch you hamstrings and ass, keep your chest up, and don't touch the ground with your hands.
Middle Splits. Yeah these are t3h sux0rz. stand up and keep working your legs farther and farther apart, try not to bend down and touch the ground. Go as far down as you can, these hurt, but are worth it. This stretches your hamstrings, and some other thigh muscles.
Flags. Lay on your back with arms out to your sides (like you're on a cross. Lol) and then roll over ontop of one arm, it should still be at a 90 degree angle from your body, yo ushould know be on your stomache on one of your arms, not rock back and forth dtretching your shoulder. Switch sides. This stretches your shoulder.
Anyway. You don't NEED a membership to the gym, all you need is a little will-power and $20 pull up bar from walmart. I suggest you get the kind that hold you up using the door frame, not the kind you have to screw into the wall.
Push-ups. Lay on your stomach and put your hands under your shoulders, only slightly below, and slightly away from them. That's a basic push-up, now do 3 sets of 10.
I-Feel-Retarded-Push-Up AKA Outstretched pushup. Just like the basic pushup acept place your hands at about a foot away form your shoulders, and now do 3 sets of 10.
Dip-Push-ups. Place your hands, waaay down by your hips, as close to your body as you can, without going under you, and do 3 sets of 10. (warning, these are REALLY hard at first.)
Plange (spell) Pushups. (the hardest to do. JUST like Dip push-ups only turn your hands so your fingers point twards your feet, do this by turning your hands outward, not inward please. 3 sets of 10.
Knuckle ups is just another way of doing standard/outstreched/dip push-ups, you do them on your knuckloes instead of your hands.
Diamonds High. Put your hands so the space between your thumbs and index fingers are a triangle/diamond, and place your hands under your chest. 3 sets of 10.
Diamonds Middle. Same as above only slightly below your solar plexus I.E. where you stop feeling bone along the middle of your chest. 3 sets of 10.
Diamonds Low. Same as above only around your belly buttton. 3 sets of 10
I don't know anyone who can do all those in one sitting, so mix it up and do 3 different one every day.
Now if you have a pull up bar, you won't need alot of help there. Just do chin-ups and pull ups with your head infront and behind the bar.
Jog, even though it sucks, jog atleast 3 times a week for 15 minutes atleast. just jog around the block a few times, you don't have to sprint. But remember to STRETCH before AND after. You should Stretch EVERYDAY wether you're active (sports) or not. Stretching prevents muscles.tendon/ligiment injuries.
Squats- I can't for the life of me explain a proper squat so here http://en.wikipedia.org/wiki/Squat_%28exercise%29 Just stick your ass WAY out and keep your back straight, and you should be fine. do these until you can't do them anylonger.
Lunges- http://en.wikipedia.org/wiki/Lunge_%28exercise%29 When you do the lunge, and you go forward, when you push back up, push with your forward heel, ALL your weight should be on that heel. You can also do this with weights. Do like 20 each leg.
Eat healthy! you don't have to shop at health food stores and shit, just don't drink Soda, try not to eat a whole bag of chips, try not to eat at Mcdonalds (Vomits). Eat alot of lean meat, like poultry and fish. Tuna is Excellent for protien, no to mention it's mighty tasty. Drink alot of water, and OJ.
Anyone else can post tips/advice too.
Edit. ABS
Situps. Almost everyone does a situp wrong. DON"T stck your feet under anything, trying to keep your feet flat o nthe ground tones your thighs. When you do the situp your arms should be across your chest and you should be trying to touch your chest to the sky, most people try and curl up, that isn't going to do anything and you'll be wasting time, you should arch your back towards yourknees as much as possible.
V-ups. These are rpetty hard to do at first, and you feel awfully stupid, but they work, I promise. lay down, and sit up while lifting your legs (keep them straight and toes pointed) you should be balanceing on your ass, you can hold your arms down infront of you for balance, just don't grab your legs or touch the floor with them, now slowly lower yourself, almost to a laying down position and lift back up. Repeat.
Crunches, are just like situps, only you don't sit al lthe way up.
Bicycles, are crunches where you have your hands behind your head ( DO NOT PULL YOUR HEAD, THAT CAN CAUSE PERANENT NECK DAMAMGE) and you touch your elbow to the opposite knee, while lifing a knee to touch the opposite elbow. So it looks like you're on your back riding a bike. These have been called the best thing to do for your abs, but I prefer crunches and v-ups myself.
V-hold like a v-up only find a position that hurts and hold it for as long as possible, don't puss out like a bitch either.
When doing crunches or any variants (as in twisting while doing the crunch) stop in the middle of your set, crunch as high as you can and pulse, pulsing is where you do mini crunches at the top of a crunch, for example when you do a crunch as high as you can lower yourself back down a little and then return to the highest point again repeat for 20 or so times, and then resume your normal set. This is extremely good for toning your core. Pulsing is usually easier to do when you pulse quickly.
If you happen to have a membership to the gym and they have that leglift machine. Do it. It should look like an arm chair 5 feet off the ground, without the part you sit on. Get in that, and if you've never done leg lifts before bring your knees to your chest in a slow and controlled manner. If you're comfortable with your core's strength then flex all the mucles in your legs and point your toes, lift your legs and try to bring your shins to your face. Do that however many times you can, I garuntee it won't be many.
I know people who use the sit-up contraptions, where you lock your legs in and then do sit ups on an incline at my gym, with WEIGHTS. DO NOT DO THIS unless you know you're strong enough to be able to pull it off without ripping your core muscles.
STRETCHES. While doing sitting stretches always try and touch your chest to the ground.Smithereener wrote:
Don't need to buy dumbells either for weights. If you have any heavy books lying around, stuff them in a backpack and lift those. That's what my coach always made us do if there weren't any spare dumbells. (Cross Country/XC) Shit, he even told us another school just got pipes and cut them to different sizes and filled them with sand for weights.
Just to stay fit through running:
1. Warm Up Run. Lasts about 10 min. Not too fast, not too slow, but a comfortable pace. (If you could talk without having lost too much breath, it's a good speed.)
2. Stretch. Lunge is one of the best stretches anyone can do (Don't need weights, this is only a stretch).
3. Main Workouts. Sprints, Weight Lifting, Long jogs, whatever.
4. Cooldown/Warmdown Jog. Almost like the Warm Up. Follow up with stretching so you don't get any torn muscles, etc. This is by far the most important step of the whole workout (excluding the main workout). It's crap to not stretch after a workout and then get an injury later. You're out for a week or so and it's that much harder to get into the same condition you were before.
Then we'd all do sit ups and push ups:
20 leg overs - Lie on the ground and keeping your legs straight, pull them up and over your head.
25 cross overs on each side - Like a sit up, but put one leg crossed on the other. Using your opposite arm curl over to touch your knee with your elbow.
25 sit ups - Just that, the simple sit up.
2 sets of 15 Push Ups - Lie face down on the ground to begin. Then push your arms up. Don't start with your body hanging in the air. It's a push up not a let down.
Occasionally we'd do bicycles. (Looks like your cycling backwards in midair.)
Eats! -
Protein Shakes are unneccesary. Sure they might be helpful, but for the most part, you can do without them.
Water - You, meet water. Water, meet you. Your new best friend. Drink till your piss turns clear.
If your planning to workout, eat carbs BEFORE the workout. I think it's a day before. Tis why marathoners eat pasta the day before the race. Afterwards eat that steak or any other source of protein to rebuild your muscles. There is barely any harm in eating junk foods once in a while, it's when you start eating it constantly that it hinders your ability to workout.
If your just wanting to lose weight and fat, don't expect that doing any kind of excercise is going to make you drop 30 pounds in a day. It's unrealistic and unhealthy to lose so much weight in such a short amount of time. Just know that if you do increase in weight, it might just be because of muscle. (Muscle is more dense than fat.)
Oh yeah, if you run DO NOT run on your heels. Those damn Nike Shox for like $120 are a total rip. If you run properly you won't need those shocks on the heels. Running on your heels will more often than not cause you to get shin splints (which hurt like hell). You should be able to get decent running shoes for 50-80 bucks that will serve you well. Get dedicated runner shoes, not cross trainers. <--- Comparable to dedicated video cards vs Integrated. I've no clue what kind of shoes are sold anymore, but when I quit running about 1 year ago, some very good shoes were:
(Nike)Air Max Moto - Cost me $75
(Nike)Pegasus - Around $75 too. Another excellent shoe.
(Adidas)SuperNova - By far the BEST running shoe I ever owned. Cost me $90, but was well worth it.
From my experiences, Nike tends to make running shoes that fit people with normal to slimmer feet and cushions slightly less to decrease weight, making them ideal for speed workouts. Adidas runners are slightly heavier, but the extra cushioning in the shoe makes it awesome for most long runs.
I've never owned a pair of Nike Free shoes, but I've tried a run with a friend's pair. They're actually really comfortable but do take some time to get used to.
Pike stretch. Sit on the flor with your legs together and straight infront of you, and reach for your heels WHILE pointing your toes. stretches legs.
Eagles. Sit with your legs as far apart from eachother as possible and stretch down the middle. Lean over each leg individually. stretches legs.
Ow stretch. Sit as if you were going to do a Pike stretch, but place your arms behind you, with your hands AS CLOSE to eachother as possible and slowly lean back while sliding your hands as far back as possile WHILE keeping them as close together as possible. These WILL suck, but they are good for you. Stretches your chest/arms/under arms.
Seal. Lay on your stomach and do a pushup, but keep you HIPS glued to the floor and push your chest as far back as you can. stretches you abs.
Cat-Back. Sit on your knees then collapse and try to touch your chin to the floor, your ass should be way up i nthe air, this is meant to stretch your abs/under arms.
Lunge. Just like diong a lunge (see way, way above) only sit on that one knee and stretch you hamstrings and ass, keep your chest up, and don't touch the ground with your hands.
Middle Splits. Yeah these are t3h sux0rz. stand up and keep working your legs farther and farther apart, try not to bend down and touch the ground. Go as far down as you can, these hurt, but are worth it. This stretches your hamstrings, and some other thigh muscles.
Flags. Lay on your back with arms out to your sides (like you're on a cross. Lol) and then roll over ontop of one arm, it should still be at a 90 degree angle from your body, yo ushould know be on your stomache on one of your arms, not rock back and forth dtretching your shoulder. Switch sides. This stretches your shoulder.
Last edited by AudioAtomica (2007-05-20 21:36:34)
