I just did 30 sit ups and I think I might die.

[nitrousninja]

I dont have a huge amount of time so I really cant go to the gym with any regularity. What can i do around the house to get rid of a little fat and get toned? I dont need to be able to carry my car to work or anything like that but i dont like the layer of fat the all cheeseake diet has given me.

I realize most ATOT posters are Navy SEaL\K-1 champions and have never been out of shape but if you did gain weight how would you get rid of it?

 

[ndee]

www.geekfitness.com

 

[virtuamike]

Originally posted by: ndee
www.geekfitness.com

Diet and exercise

 

[iamme]

run and sweat.

 

[blackdogdeek]

imo, the fastest way is to jog 20 mins everyday until you can go 25 mins(you might have to start with mixing running then some walking then running then walking, etc), and then 30 mins, etc.

couple this with a low fat diet.

 

[Atomicus]

And drink plenty of water. Don't listen to Oprah and not drink water believing in the FALSE FACT that you'll retain water and look fat.

A good flow of water through your system will wash out waste and also keep your metabolism up. I won't go into the biological processes behind it, but I read that in a medical journal when I was waiting for my annual physical last year.

 

[iamme]

Originally posted by: Atomicus
And drink plenty of water. Don't listen to Oprah and not drink water believing in the FALSE FACT that you'll retain water and look fat.

A good flow of water through your system will wash out waste and also keep your metabolism up. I won't go into the biological processes behind it, but I read that in a medical journal when I was waiting for my annual physical last year.

plus it can keep you feeling full and less prone to junk food snacking.

btw, did Oprah really say that?? what an idiot.

 

[DaiShan]

This is what I do for abs, doesn't take a lot of time, but really helps. Every hour I do 100 crunches and 100 leg lifts, I separate them out, but at the end of the day its normally at least 800 of each. For you I'd start at like 25-30 an hour and work your way up. It only takes 5-10 minutes every hour to do them, and it really pays off.

/edit listen to the other guys about eating right. I have a 1.5 liter dasani bottle that I fill and drink 3 times a day. A lot of times I feel "hungry" when I'm bored. When that happens I just drink water, not saying to starve yourself if you are legitimately hungry at your normal meal time eat until you are full, but a lot of times people eat when they are bored.

 

[Wag]

Liposuction.

Seriously, for what you ask there is no easy answer. You need to do all those things you said you don't want to do- eat less/right and excersize.

 

[TommyVercetti]

Originally posted by: DaiShan
This is what I do for abs, doesn't take a lot of time, but really helps. Every hour I do 100 crunches and 100 leg lifts, I separate them out, but at the end of the day its normally at least 800 of each. For you I'd start at like 25-30 an hour and work your way up. It only takes 5-10 minutes every hour to do them, and it really pays off.

/edit listen to the other guys about eating right. I have a 1.5 liter dasani bottle that I fill and drink 3 times a day. A lot of times I feel "hungry" when I'm bored. When that happens I just drink water, not saying to starve yourself if you are legitimately hungry at your normal meal time eat until you are full, but a lot of times people eat when they are bored.

800 crunches and leg lifts??

I don't even know how to do crunches. When I do them, I feel nothing, no resistence at all. I must be doing something wrong.

 

[nitrousninja]

Thanks guys! So the fast food twice a day is hurting? Lol I've cut down on that considerably. I've been eating salads a lot too. I think I confused my stomach though.


BTW my stomach muscles are tightening up like crazy!

 

[virtuamike]

Originally posted by: DaiShan
This is what I do for abs, doesn't take a lot of time, but really helps. Every hour I do 100 crunches and 100 leg lifts, I separate them out, but at the end of the day its normally at least 800 of each. For you I'd start at like 25-30 an hour and work your way up. It only takes 5-10 minutes every hour to do them, and it really pays off.

/edit listen to the other guys about eating right. I have a 1.5 liter dasani bottle that I fill and drink 3 times a day. A lot of times I feel "hungry" when I'm bored. When that happens I just drink water, not saying to starve yourself if you are legitimately hungry at your normal meal time eat until you are full, but a lot of times people eat when they are bored.

Stick with the crunches, drop the leg lifts. Leg lifts work your hip flexors more than they work your abs.

 

[sillymofo]

If you think getting in shape is an overnight venture, you're already starting out with the wrong foot. It takes a lot of discipline and motivation, and quite a bit of your time also.

 

[Fingolfin269]

You can run without going to the gym.

 

[edro]

Follow a strict diet, eating 6 meals a day. ~2200 calories a day. (if you are 180-230lbs)

40% carbs/40% protein/20% fat diet split. Add some weight lifting. Cardio is not required, but it helps.

 

[Fingolfin269]

Originally posted by: edro13
Follow a strict diet.

40% carbs/40% protein/20% fat diet split. Add some weight lifting. Cardio is not required, but it helps.

Yup, cardio just helps increase your metabolism and burns some cals. Diet is still the most important part and also the most commonly overlooked. Undereating is common and is also a reason that a lot of people don't achieve the weight loss results they're looking for.

 

[lancestorm]

Originally posted by: nitrousninja
Thanks guys! So the fast food twice a day is hurting? Lol I've cut down on that considerably. I've been eating salads a lot too. I think I confused my stomach though.


BTW my stomach muscles are tightening up like crazy!

Keep in mind salads can be just as unhealthy .... watch the dressing!!!

 

[DaiShan]

Originally posted by: TommyVercetti

Originally posted by: DaiShan
This is what I do for abs, doesn't take a lot of time, but really helps. Every hour I do 100 crunches and 100 leg lifts, I separate them out, but at the end of the day its normally at least 800 of each. For you I'd start at like 25-30 an hour and work your way up. It only takes 5-10 minutes every hour to do them, and it really pays off.

/edit listen to the other guys about eating right. I have a 1.5 liter dasani bottle that I fill and drink 3 times a day. A lot of times I feel "hungry" when I'm bored. When that happens I just drink water, not saying to starve yourself if you are legitimately hungry at your normal meal time eat until you are full, but a lot of times people eat when they are bored.

800 crunches and leg lifts??

I don't even know how to do crunches. When I do them, I feel nothing, no resistence at all. I must be doing something wrong.

when you do crunches elevate your legs. I put them on a chair with the backs of my knees in the chair so my legs are at 90 degree angles. Then crunch your stomach muscles together, keep your back straight and lift until your shoulderblades are off the ground, then release. Some people advocate doing the motion and holding it for a second or two at the top, I tried this for about a month and didn't notice any new results aside from the fact that I couldn't do as many.

 

[edro]

Originally posted by: lancestorm

Originally posted by: nitrousninja
Thanks guys! So the fast food twice a day is hurting? Lol I've cut down on that considerably. I've been eating salads a lot too. I think I confused my stomach though.
BTW my stomach muscles are tightening up like crazy!

Keep in mind salads can be just as unhealthy .... watch the dressing!!!

Salads are worthless. Unless it is a grilled chicken salad or tuna salad...

Lettuce has next to zero nutritional content... mix that with some fatty salad dressing and cheese, and you are basically eating a candy bar. "Yeah but salad has nutrients." THat's why I eat Total and take a multi-vitamin.

 

[DaiShan]

Originally posted by: virtuamike

Originally posted by: DaiShan
This is what I do for abs, doesn't take a lot of time, but really helps. Every hour I do 100 crunches and 100 leg lifts, I separate them out, but at the end of the day its normally at least 800 of each. For you I'd start at like 25-30 an hour and work your way up. It only takes 5-10 minutes every hour to do them, and it really pays off.

/edit listen to the other guys about eating right. I have a 1.5 liter dasani bottle that I fill and drink 3 times a day. A lot of times I feel "hungry" when I'm bored. When that happens I just drink water, not saying to starve yourself if you are legitimately hungry at your normal meal time eat until you are full, but a lot of times people eat when they are bored.

Stick with the crunches, drop the leg lifts. Leg lifts work your hip flexors more than they work your abs.

Meh, with all exercises you need to concentrate on the muscles worked. I flex my abs to lift my legs, I do know what you are talking about and its easy to cheat and lift with the area in your hips instead of your abs, but I can't keep a 6 pack without leg lifts, the bottom 2 are the first to go.

 

[dquan97]

why is there little time available? Going to the beach soon?

 

[virtuamike]

Originally posted by: Fingolfin269

Originally posted by: edro13
Follow a strict diet.

40% carbs/40% protein/20% fat diet split. Add some weight lifting. Cardio is not required, but it helps.

Yup, cardio just helps increase your metabolism and burns some cals. Diet is still the most important part and also the most commonly overlooked. Undereating is common and is also a reason that a lot of people don't achieve the weight loss results they're looking for.

On the contrary. If you're trying to lose weight, cardio is mandatory. 4 days a week minimum, 30 min per day. The more the better.

Doing situps doesn't get rid of fat. Weight loss gets rid of fat. Stick with the cardio.

DaiShan: try doing weighted situps. Easiest way to keep abs from disappearing is to bulk your muscles more.

 

[DaiShan]

Originally posted by: virtuamike

Originally posted by: Fingolfin269

Originally posted by: edro13
Follow a strict diet.

40% carbs/40% protein/20% fat diet split. Add some weight lifting. Cardio is not required, but it helps.

Yup, cardio just helps increase your metabolism and burns some cals. Diet is still the most important part and also the most commonly overlooked. Undereating is common and is also a reason that a lot of people don't achieve the weight loss results they're looking for.

On the contrary. If you're trying to lose weight, cardio is mandatory. 4 days a week minimum, 30 min per day. The more the better.

Doing situps doesn't get rid of fat. Weight loss gets rid of fat. Stick with the cardio.

DaiShan: try doing weighted situps. Easiest way to keep abs from disappearing is to bulk your muscles more.

If you are like 30 pounds overweight yeah situps aren't gonna do it for you, but when you do situps the point is to get the muscles cut, that is why more reps are better in situps in my opinion. I know lots of guys that are very big from steriod use, and abs so hard you could break a pool stick on them (literally) but having a 2 pack of rock hard abs is useless from my point of view. More reps = more calories burned. I'm not saying don't do cardio, after swimming ended I took up triathlon, so I run 3 times a week 7-10 miles, and swim 3 times a week between 5k and 10k (sprints in the morning long sets in the afternoon) at the gym there is a weighted situp machine and a weighted leg lift machine, they are *ok* but not wholly in line with my goal of keeping cut, the weighted crunch machine also doesn't have enough support for my back to keep from using back muscles and reducing the work out in my abs. They are still a good way to work your abs, but the OP implied that he didn't have tiem to go to the gym for 2 hours a day.

 

[bmacd]

push ups, sit ups, flutter kicks, running and crunches are all secrets to losing weight with dedication.

-=bmacd=-

 

[nitrousninja]

LOL no I mean I have little time in my day to exercise. I'd say around an hour a day except for weekends. I was just wondering the best way to maximize it for getting rid of the excess fat I have and tone up the muscle I have without going to the gym or having to purchase an insane amount of equipment. I could store free weights without a problem but i dont have room for a machine.

I'm 6' 190 pounds. I should be @175-180 if I was is descent shape. I just want to get there and stay there assuming an hour a day mon-thurs and say 6-8 divided up on the weekend. Would bycicling help if I could do it on weekends?

I know I need to watch my diet. I bet if I got my cholesterol checked it'd be a picture of a doublecheeseburger. I've been really good lately and it's noticable. I usually only eat grilled chicken, salads with low fat dressing(just enough for taste), and fruit. I used to be horrible. I've been watching it for about a month.