Exercising at home, how to make it effective?
Topic: Exercising at home, how to make it effective?
June 16, 2019 / By Antoinette Question:
I am a 16 year old girl, weighing in at 145 lbs, and 5'7".
I want to tone up quite a bit, I don't really care about losing too much weight, some would be nice though. But I know that muscle weighs more than fat, so I guess inches are more important to me than weight.
I have a treadmill, 10 lb dumbells, and a yoga mat as my equipment.
So my question is: how am I going to do it, without a gym? There isn't a gym close to where I live, so I can't go. So what kind of exercises can I do to build muscle? Of course I will be jogging/running, so I don't need any help in the cardio area.
Best Answers: Exercising at home, how to make it effective?
Zachery | 9 days ago
Doing an effective whole body conditioning and weight loss workout
can be done entirely at home without any fancy equipment. A couple of
dumbbells is all you will need. (Even if you don't have dumbbells
there is usually something lying around the house that is heavy enough
to substitute in for them).
Here is a list of 20 exercises you can do right in your own home for
a great whole body conditioning and fat loss workout.
Bulgarian Split Squats
One Leg "Get Ups"
Push Up and Point
Decline Push Ups
Push Ups/Stick Ups
Step Up and Press
Squat and Press
Curl and Press
One Arm Rows
One Leg Deadlifts
Pick one exercise from each group and do them all back to back for a
mini circuit of 3 exercises. Do each exercise for a timed interval of
10 seconds for a total of 30 seconds per mini circuit.
As you get better at them work up to doing each exercise for 20
seconds for a total of 60 seconds per mini circuit.
Take 30-60 seconds rest between mini circuits.
For beginners do a total of 3 mini circuits to start. Working up to 4
or 5 as you get better at them.
Once you're ready to move to the next level add a second mini circuit
by choose 3 different exercises (one from each grouping). Do your
second mini circuit with the same time of work to rest ratio as your
If you feel you are already at an advanced level you can add one or
two more mini circuits up to a total of 4 mini circuits. These 20
exercises are just an example of what is possible, there are dozens
more that would work in this mini circuit style, you can incorporate
any exercise that you like into these mini circuits. This style of
workout is a great complete whole body conditioning and fat loss
program you can do right at home in under 45 minutes.
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Originally Answered: What's more effective, changing the way you eat, or exercising?
You are right: doing both is better and they go hand in hand. Exercising will help you lose weight, build muscle, increase bone strength, and you will see yourself getting more toned. Eating healthy foods will (most probably) increase the amount of nutrients your body was getting compared to what it was getting with unhealthy foods, and if you watch your fat, calorie, and sodium intake you will most probably lose weight and see your body changing as well.
I strongly believe that you need to incorporate both into your life. Obviously altering your diet will probably fit into your schedule better than exercising but since you're just starting out you don't need to work out for hours at a time. Workout for a good 20-30 minutes a day--anyone can fit that into their schedules. Do a quick workout instead of taking a nap or getting online and you will see changes.
You don't have to go to a gym to workout either. If you go to Youtube and type in "body weight workout videos" there are thousands of them out there!
A common problem in America is that people rely to much on all that fancy equipment, none of which you even need for a solid workout. Since you are a girl and just want to lose weight, that's a pretty straight forward girl and very accomplish-able. There are several dumbbell exercises you can do such as lateral raises, bicep curls, tricep overhead presses, but one thing girls mistake is high reps are for toning. You want to do a few heavy reps, and instead of running at a light pace for 30 boring minutes, try putting the treadmill on a very fast speed for 3 minutes, resting 1 1/2 minutes, then repeat 5 times. The reason high weight low reps work is because your body will store less glycogen, thus toning your muscle whearas doing high reps will make your muscles swell and bulky.
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You can do a lot with just body weight. There's a great workout by Alwyn Cosgrove, just google 'your body is a barbell'. Also, Women's Health Magazine has tons of toning workouts. There are lots of videos on youtube too.
basically, things like squats, lunges, crunches, burpees/squat thrusts, pushups, dips, and the plank cover most of the big muscle groups. there are loads of variations (can use single leg versions which give your weaker leg a chance). bridges (or 'bridge-ups') are great for the bum, as are deep plies.
pilates is great too, you could just grab a DVD - maybe pay for one lesson to get a sense of technique.
if you want to use the treadmill, suggest starting s l o w l y. try a 'walk to run' programme, where you walk for four minutes, jog for three, and so on, for 30 mins. Next week, cut your walking to three minutes, and so on, until you're running for a straight half hour. it'll take time for your muscles etc to get used to it. easy to get injured - even on a treadmill - so check out something like runner's world magazine for tips on posture, stride, etc.
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The first-rate factor approximately workout is that it's unfastened and low-cost! For aerobic, do fast stair hiking, do joggging circular the block or the park for no less than part an hour an afternoon. For muscle constructing, no ought to purchase dumbells, simply use your frame weight. Push ups, situps, plank role, pull ups, and many others
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Originally Answered: What are some effective home remedies for gout?
The cherry juice could work but try tart cherry juice if that doesn't do the trick.
Gout comes from excessive uric acid in the body. Drinking 6-8 glasses of distilled water will help eliminate uric acid more efficient.
Raw unfiltered apple cider vinegar removes uric acid. Drink 3 glasses of apple juice with a tablespoon of raw unfiltered apple cider vinegar and a dash of cinnamon three times a day.
Throw out your table salt and switch to unrefined sea salt. This could fix you up fast.
I would take soak my foot in warm water with 2 cups of regular store bought apple cider vinegar and add cayenne and or rose hip oil.
Unrefined sea salt an excellent way to help with gout.
Tart Cherry juice will help with pain if you can get some from a health food store.
MSM and glucosamine are good anti-inflammatory supplements.
Fast from red meat and dairy until the gout clears.