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Old 10-07-2009, 06:56 PM   #1 (permalink)
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At home work out

I am finally working on getting in shape. For the past two months I have on most days either gone on a run or do 60 push ups / sit ups. I bought two 20 pound dumbells. So far I just do the bicep curl with my dumbells. Any other effective at home exercises I can do. I am looking to tone my arms. and chest. The running and sit ups hopefully will help me get a six pack. I want to have a six pack at least once in my life and now is a good a time as any.

Also I know diet is important. I have cut out weekday beer drinking and all soda. Any good food tips would be appreciated. A dinner thats healthy and tastes good. I think right now I am frying too much stuff all the oil is not helping.
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Old 10-07-2009, 06:58 PM   #2 (permalink)
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so stop frying shit? that's easy.. steam, bake, grill, etc.
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Old 10-07-2009, 07:20 PM   #3 (permalink)
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you need to get multiple sets of weights
you will out grow 20 pounds really fast
but they will work for other things
google... its a great thing use it
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Old 10-07-2009, 07:25 PM   #4 (permalink)
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get a bench.... or a ball
the ball is great to work your core.... even doing flies dumbbell presses on the ball works your core, bc you are always trying to stabilize yourself. Do push ups with your feet on the ball do dumbbell presses on the ball; all this will work your major muscle groups... ei chest for presses and your core abs and lower back
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Old 10-07-2009, 09:44 PM   #5 (permalink)
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You'd be best to join a gym, but if for some reason you can't you should find some monkey bars and do stuff like this.

<object width="425" height="344"><param name="movie" value="http://www.youtube.com/v/kDCxH88-9X8&hl=en&fs=1&"></param><param name="allowFullScree n" value="true"></param><param name="allowscriptacc ess" value="always"></param><embed src="http://www.youtube.com/v/kDCxH88-9X8&hl=en&fs=1&" type="application/x-shockwave-flash" allowscriptaccess="a lways" allowfullscreen="tru e" width="425" height="344"></embed></object>

As far as your diet is concerned, 50% protein, 25% complex carbs and 25% essential fats.
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Old 10-07-2009, 11:40 PM   #6 (permalink)
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Billy Blanks taebo is good stuff. Or those morning PBS shows with the old women lifting cans of soup, I especially enjoy those. There are also Jane Fonda style 80's workout videos of milfs in spandex and AC Slater doing curls.

<object width="425" height="344"><param name="movie" value="http://www.youtube.com/v/SJer8fcochE&hl=en&fs =1&"></param><param name="allowFullScree n" value="true"></param><param name="allowscriptacc ess" value="always"></param><embed src="http://www.youtube.com/v/SJer8fcochE&hl=en&fs =1&" type="application/x-shockwave-flash" allowscriptaccess="a lways" allowfullscreen="tru e" width="425" height="344"></embed></object>
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Old 10-08-2009, 12:46 PM   #7 (permalink)
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Chair dips are wonderful for triceps brachial and pull ups and push ups are great as well. But seriously just up to a gym. There is more incentive than with home workout things and it's a much better value. I pay nine bucks a months and can lift w/e machine or weight I'd like. No pool tho I couldn't care less.
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Old 10-09-2009, 11:02 AM   #8 (permalink)
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Sit-ups won't get you a six pack, they'll give you a bad back. Crunches, front and sides. Reverse crunches, front and side. Side bends with your dumbells. But with all of that you'll still won't see a six pack unless you get your body fat down to a certain %.

Push ups are great. They simulate the bench and can be done with enough variations that you can work out almost all of your upper body muscles. You can get a good burn on your biceps with your 20lb dumbells. Just do a shitload of reps with little rest between sets. Do the last couple sets to failure and your arms will be pumped. But again, you won't have a ripped look unless you pay strict attention to your diet.
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Old 10-09-2009, 04:05 PM   #9 (permalink)
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Push ups are a waste of time and energy imo. I probably wasn't doing them right, but I have never seen results with them. I just felt pain in my wrists and forearms. Nothing came to fruition.

Honestly I think diet has little to do with minor toning up. The only people who really benefit from diet (high protein, less junk) are the ones who are lifting heavy 4+ times/week.
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Old 10-09-2009, 07:49 PM   #10 (permalink)
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^ You don't know what you're talking about.
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Old 10-09-2009, 08:01 PM   #11 (permalink)
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i dont think you should be doing reps to failure, that a sign of over training and can lead to injury or burnout. the key is frequency and consistency.
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Old 10-09-2009, 08:14 PM   #12 (permalink)
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Originally Posted by stateofkane View Post
Push ups are a waste of time and energy imo. I probably wasn't doing them right, but I have never seen results with them. I just felt pain in my wrists and forearms. Nothing came to fruition.

Honestly I think diet has little to do with minor toning up. The only people who really benefit from diet (high protein, less junk) are the ones who are lifting heavy 4+ times/week.


Iron gym and the perfect push up helps quite a bit, no wrist injuries and yes it works. It takes many months to see results from just chair dips, chin ups, sit ups, and dumbbells.
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Old 10-10-2009, 01:17 AM   #13 (permalink)
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Originally Posted by stoneric View Post
Sit-ups won't get you a six pack, they'll give you a bad back. Crunches, front and sides. Reverse crunches, front and side. Side bends with your dumbells. But with all of that you'll still won't see a six pack unless you get your body fat down to a certain %.

Push ups are great. They simulate the bench and can be done with enough variations that you can work out almost all of your upper body muscles. You can get a good burn on your biceps with your 20lb dumbells. Just do a shitload of reps with little rest between sets. Do the last couple sets to failure and your arms will be pumped. But again, you won't have a ripped look unless you pay strict attention to your diet.
Thanks Ya actually i do crunches. I just call them sit ups. Its what I learned to do when I did wrestling. Ill have to go online and check out the reverse and side ones. I think the ones do help cause I feel the burn in my abs.
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Old 10-10-2009, 02:22 PM   #14 (permalink)
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i dont think you should be doing reps to failure, that a sign of over training and can lead to injury or burnout. the key is frequency and consistency.
Not if you do the reps in a strict fashion. Lifting to failure is the ultimate burn, thats why you lift. It will not lead to burnout if you include a single set at the end of each exercise. Lifting to failure ONLY would lead to burnout.
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Old 10-10-2009, 03:11 PM   #15 (permalink)
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Iron gym and the perfect push up helps quite a bit, no wrist injuries and yes it works. It takes many months to see results from just chair dips, chin ups, sit ups, and dumbbells.
AHAHA, pushups better than dumbells? Pushups are a punishment exercise for Army soldiers. Dumbells are more efficient and a variety of lifts will make for greater results than pushups in the same amount of time.

You guys are wasting your time with crunches too. The only way to get rid of a gut is to walk, run, or swim.
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Old 10-10-2009, 04:23 PM   #16 (permalink)
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Push ups are a punishment exercise in the miltary because they require no equipment.

Crunches isolate ab muscles much more than walking, running or swimming. Eat like a pig and you'll always have a gut whether you exercise or not.
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Old 10-10-2009, 05:25 PM   #17 (permalink)
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SOK, I didn't say pushups are better than dumbells. I said it takes much more time to see any results from simple home exercising than it would from life fitness or hammer strength brand execises than would be found at most gyms.
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Old 10-11-2009, 09:35 AM   #18 (permalink)
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Push ups are a punishment exercise in the miltary because they require no equipment.

Crunches isolate ab muscles much more than walking, running or swimming. Eat like a pig and you'll always have a gut whether you exercise or not.
A spare tire is fat... you can work those muscles underneath, but fat must be burned with cardio.

You are right about a 6 pack, but one must get rid of his beer belly for the 6 pack to show. I've seen a lot of guys where it doesn't show, because they only do crunches and no cardio.

Most ppl don't believe in the power of walking. It feels so good to go for a 45 min brisk walk outside. It is like the cure for depression too.
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Old 10-11-2009, 11:08 AM   #19 (permalink)
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A spare tire is fat... you can work those muscles underneath, but fat must be burned with cardio.

You are right about a 6 pack, but one must get rid of his beer belly for the 6 pack to show. I've seen a lot of guys where it doesn't show, because they only do crunches and no cardio.

Most ppl don't believe in the power of walking. It feels so good to go for a 45 min brisk walk outside. It is like the cure for depression too.

I don't have to do any cardio to "burn fat" other what my normal daily routine produces. I can get six pack abs from an ab routine and a strict diet.
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Old 10-11-2009, 01:40 PM   #20 (permalink)
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Proud to say I can eat anything and workout and get my eight pack
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