Daniel asks‌
What is an effective daily exercise routine for a 25 yr old woman? I would like to plan a daily exercise routine that involves sit-ups, weight lifting such as bicep curls (with 3 lb. weights), maybe using my stairmaster..... but I don't know how many sit-ups, and bicep curls I should do a day for it to be effective? I am very slim and would like to get some toned muscles on my arms and legs and stomach.
admin answers: Why dont you try the Lil Jack workout video http://www.youtube.com/watch?v=TKCGe2Ezris
Chris asks‌
What types of workouts can I do to harden, or get rid or excess flab around my arm?
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I'm not joined in any gym and I don't have any fancy equipment and I would prefer suggestions suitable to be done at home. What are some good weight workouts, or regular workouts to hard up flab or get rid of it around my arm? (triceps and biceps)
admin answers: There are several very easy exercises you can perform to tone your upper body. Let’s look at some of these in more detail below. Push Ups -Pushups are an old standby for toning the arms and shoulders. You should aim to do at least 10 to 20 pushups every day. Once you build up some stamina you can increase the number or push ups you perform each week. Most women have trouble performing a standard push up. The good news is you can perform a modified push up quite easily. To perform a modified push up, simply push up from your knees to your arms instead of placing your weight on your hands and feet. Most women can perform a push up in this position. Triceps Dips -Triceps dips or triceps push downs are another exercise you can perform to improve the shape and size of your arms. To perform this exercise, you’ll need to sit on the edge of a strong chair or bench. Place your hands next to you on the edge of the chair with your fingers pointed forward. Then lift your behind off the chair and bend down toward the floor. Gently raise back up again. This is an excellent exercise for toning the arms. Bicep Curls -You can perform bicep curls safely and easily from the comfort of your own home. If you don’t have a set of barbells, you can get some inexpensively from your local sporting good store. Alternatively you can lift empty milk jugs filled with water. When performing bicep curls, you want to make sure you raise the weights one at a time, in a controlled motion. Lowering is just as important if not more important than lifting the weight. You should perform bicep curls on the same days you do triceps dips, so you evenly spread the weight bearing exercise to your arms.
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William asks‌
What is a good way to work my arms without the use of my wrists? I injured my right wrist doing bicep curls in improper form and using too much weight. So I was wondering if anyone had any work outs I can do with my arms without to much use of my wrist. Thank you in advance.
admin answers: How to Tone Arms While Walking:Toned arms are something that every woman dreams about, and you’re probably one of them. Maybe you have a problem-spot like the back of your arms, or maybe you just want better overall tone. You can easily spend hours every week working on your problem-spots without seeing any results. Though it may sound hard to believe, you can actually tone your arms by walking. This requires a little devotion and a change to your regular routine. If you want to tone your arms while walking, commit to the change and reach for some weights. Nstructions Things You'll Need Weights Weighted Belt Ankle Weights Wrist Weights 1 Pump your arms as you walk, trying to mimic power walkers. This forces the unused arm muscles to participate in the workout. 2 Carry a set of dumbbells with you as you walk, preferably a 2 to 3 pound set. Even if you just carry the weights without moving your arms, it will add resistance to the walk. 3 Place a weight belt around your waist, but only use it during your walks. The weight belt helps you burn more calories, which can result in toned arms. 4
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Use small ankle weights to help burn more calories during your walk. The ankle weights cause your legs to feel heavier, forcing your leg muscles to work harder. The more calories you burn, the better your body will look, including your arms. 5 Buy a set of wrist weights and use them when you walk. As you move your arms during the walk, the weights will cause the muscles to work. Before long you’ll begin seeing improvements and better toned arms. Read more: How to Tone Arms While Walking | eHow.com http://www.ehow.com/how_2302294_tone-arms-walking.html#ixzz1Ynj6wQwp
David asks‌
How long will it take me to form my 6pack ? Im a guy . 13years old . Bmi is 16 or something close to do that . I do 100sit ups, 100push ups, 50 flies, 1-2 sets of 45 sec plank, 100 bicep curls , and 50 of those things you use dumbells from the side and then move it to the center . How long will it take me to form my abs ? What should i eat ? And what excerises should i be doing ?
admin answers: You're doing women's exercises dude!!!! NO SET should be above 15 reps!! If you're doing 100 bicep curls then you're crazy and it's WAY too light!! It takes like 5 years of intense ab workouts to get abs. Do only leg lifts, no other ab exercise no matter what anyone says!!
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Robert asks‌
What weight of dumbbells should I purchase? Hello, I am a 24 year old woman. 5'2", 125lbs. I want to start building muscle and I am wondering what weight of dumbbell is an appropriate weight for me to start with? I have been reading that 12 repetitions with a heavier weight is better for building muscles than many repetitions with a lighter weight. Any suggestions would be incredibly helpful. Thank you.
admin answers: It depends on what exercises you plan on doing with the dumbells. For building muscle, you should be using as much weight as you possibly can to get 3 sets of 8-12 reps each set. If you can do more than 12 in any set, then you need to add more weight. If you can't get to 8 on your first set, you should drop the weight. You will definitely need to buy more than 1 set of dumbells. Even to start, you will want to use different weights for different muscle groups. Nobody can tell you a weight to start at, especially when they've never seen you to know how much muscle you already have. In the beginning you should start off with lighter weights so you can focus more on proper form (so you can do 3 or 4 sets of 12-15 reps). After you get your form down, then you should move up to the bigger weights so you can only do 8-12 reps each set. Some muscles will build up faster than others and allow you to jump up very quickly. For example, you might be stuck using 10lb dumbells for tricep extensions for a few weeks before moving up, but your bicep curls might jump from 20lbs up to 50lbs in the same period. No matter what weight you use, never work the same muscles on consecutive days. Your
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muscles (abs included) require at least 48-72 hours to rest and repair between workouts. If you plan to work out every day you need to put together a routine that splits your body parts up between the different days, such as the following: Day 1 - back/biceps/neck/forearms Day 2 - legs/abs Day 3 - chest/triceps/shoulders Day 4 - total rest Then repeat. I hope I have been helpful. E-mail me if you need any more specific info or a more detailed workout routine. I'm far from an expert, but as a top contributor, I do know quite a few things.
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