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Need a chest / stomach workout

M

morkus64

Diamond Member
I'm starting to get a little flabby and getting man-breasts. All I've got weights-wise are two 5 lb. dumbbells, though i could concievably pick up some more (i don't want to spend more that ~$20 though). Also, I want to work out at home only.

Any simple exercises I can do to tone my torso a bit?
 
Pushups will work the shoulder area, and down near the pecks AFAIK. Also, situps will work the stomach. There are a lot of weightless exercises you can do.
 
without weights you can do:
pushups
pullups (both regular and reverse grip)
dips (possibly)
situps/crunches

then just find household items - like fill empty milk jugs with dirt or water and use for curls, military press, etc.
 
i am no exercise guru, but my personal trainer told me that to lose weight, you need to do cardio (running, tredmill, eliptical) then use free weights or an exercise ball to do crunches, etc... it seems like you need to lose weight first.
 
There is no such thing as spot reduction. Working your chest or shoulders will not remove fat from that area. Your body will remove it in whatever order it prefers. This is entirely genetic.

Having said that, if you don't want to spend any money, your best bet is to start tracking your calories using Fitday.

First find an approximation to your maintenance calories here.

Then, scroll down on that page to the link where it says "Harris Benedict Equation". This will let you fine tune the estimate by taking physical activity into account.

Once you have this number, eat that many calories every day for a week. Make sure to weigh yourself each morning and record this. If after the end of 1 week you have not lost weight (or have actually gained weight) then subtract 200 calories from the initial estimate, and eat that much each day for the next week. Keep repeating this process of gradual reduction until you are losing about 1-2 lbs per week, but no more.

As far as what you eat goes, I would say shoot for 40% carbs, 40% protein and 20% healthy fats.

If you want to throw in some cardio, that would be fine too. Keep in mind that shorter, high intensity sessions will do more for you in the long run than long, low intensity ones.

I would also recommend a weight training program such as the one in my sig, but since you don't want to spend any money, that option is kind of ruled out. I don't know what your stats are (height, weight, bf%), but don't be surprised if you lose some muscle along with the fat since you don't want to lift any weights.
 
Originally posted by: JoeFahey
Originally posted by: l6873
That's not how things work.
Click to expand...

QFT.

Start doing cardio and eating better and your body will poportionally start losing fat.
Click to expand...

It's not that i'm fat, or even overweight... I'm 5'11" and ~160. I'm just superficially sensitive about my chest and stomach.
 
Morkus, long time no talk. 😀 Anyways, listen to Special K, he's a fitness guru (I'm becoming one 😛). Anyways, you need to get heavier weights man. Get an olympic barbell (45 lbs) with interchangeable weights. Also, add cardio to your routine. Do 20-30 mins of moderate/high intensity cardio 4 times a week. Kali Tikhi! 😀
 
Originally posted by: morkus64
I'm starting to get a little flabby and getting man-breasts. All I've got weights-wise are two 5 lb. dumbbells, though i could concievably pick up some more (i don't want to spend more that ~$20 though). Also, I want to work out at home only.

Any simple exercises I can do to tone my torso a bit?
Click to expand...

Considering your budget and criteria:

Pushups + Situps + climbing trees while yelling as loud as you can
 
Originally posted by: Special K
There is no such thing as spot reduction. Working your chest or shoulders will not remove fat from that area. Your body will remove it in whatever order it prefers. This is entirely genetic.

Having said that, if you don't want to spend any money, your best bet is to start tracking your calories using Fitday.

First find an approximation to your maintenance calories here.

Then, scroll down on that page to the link where it says "Harris Benedict Equation". This will let you fine tune the estimate by taking physical activity into account.

Once you have this number, eat that many calories every day for a week. Make sure to weigh yourself each morning and record this. If after the end of 1 week you have not lost weight (or have actually gained weight) then subtract 200 calories from the initial estimate, and eat that much each day for the next week. Keep repeating this process of gradual reduction until you are losing about 1-2 lbs per week, but no more.

As far as what you eat goes, I would say shoot for 40% carbs, 40% protein and 20% healthy fats.

If you want to throw in some cardio, that would be fine too. Keep in mind that shorter, high intensity sessions will do more for you in the long run than long, low intensity ones.

I would also recommend a weight training program such as the one in my sig, but since you don't want to spend any money, that option is kind of ruled out. I don't know what your stats are (height, weight, bf%), but don't be surprised if you lose some muscle along with the fat since you don't want to lift any weights.
Click to expand...


Are you an AST rep?
 
Originally posted by: krunchykrome
Originally posted by: Special K
There is no such thing as spot reduction. Working your chest or shoulders will not remove fat from that area. Your body will remove it in whatever order it prefers. This is entirely genetic.

Having said that, if you don't want to spend any money, your best bet is to start tracking your calories using Fitday.

First find an approximation to your maintenance calories here.

Then, scroll down on that page to the link where it says "Harris Benedict Equation". This will let you fine tune the estimate by taking physical activity into account.

Once you have this number, eat that many calories every day for a week. Make sure to weigh yourself each morning and record this. If after the end of 1 week you have not lost weight (or have actually gained weight) then subtract 200 calories from the initial estimate, and eat that much each day for the next week. Keep repeating this process of gradual reduction until you are losing about 1-2 lbs per week, but no more.

As far as what you eat goes, I would say shoot for 40% carbs, 40% protein and 20% healthy fats.

If you want to throw in some cardio, that would be fine too. Keep in mind that shorter, high intensity sessions will do more for you in the long run than long, low intensity ones.

I would also recommend a weight training program such as the one in my sig, but since you don't want to spend any money, that option is kind of ruled out. I don't know what your stats are (height, weight, bf%), but don't be surprised if you lose some muscle along with the fat since you don't want to lift any weights.
Click to expand...


Are you an AST rep?
Click to expand...

No, but it was the first workout program that got me started, and it has a lot of good info. in one place, which saves me the trouble of typing it all out every time a question like this comes up.

It's a solid program, but certainly not the only one that will give good results, which is why I also have a link in my sig to a good message board, where people use all different kinds of routines.

BTW, I think AST's supplements are overpriced.
 
Originally posted by: Special K
Originally posted by: krunchykrome
Originally posted by: Special K
There is no such thing as spot reduction. Working your chest or shoulders will not remove fat from that area. Your body will remove it in whatever order it prefers. This is entirely genetic.

Having said that, if you don't want to spend any money, your best bet is to start tracking your calories using Fitday.

First find an approximation to your maintenance calories here.

Then, scroll down on that page to the link where it says "Harris Benedict Equation". This will let you fine tune the estimate by taking physical activity into account.

Once you have this number, eat that many calories every day for a week. Make sure to weigh yourself each morning and record this. If after the end of 1 week you have not lost weight (or have actually gained weight) then subtract 200 calories from the initial estimate, and eat that much each day for the next week. Keep repeating this process of gradual reduction until you are losing about 1-2 lbs per week, but no more.

As far as what you eat goes, I would say shoot for 40% carbs, 40% protein and 20% healthy fats.

If you want to throw in some cardio, that would be fine too. Keep in mind that shorter, high intensity sessions will do more for you in the long run than long, low intensity ones.

I would also recommend a weight training program such as the one in my sig, but since you don't want to spend any money, that option is kind of ruled out. I don't know what your stats are (height, weight, bf%), but don't be surprised if you lose some muscle along with the fat since you don't want to lift any weights.
Click to expand...


Are you an AST rep?
Click to expand...

No, but it was the first workout program that got me started, and it has a lot of good info. in one place, which saves me the trouble of typing it all out every time a question like this comes up.

It's a solid program, but certainly not the only one that will give good results, which is why I also have a link in my sig to a good message board, where people use all different kinds of routines.

BTW, I think AST's supplements are overpriced.
Click to expand...


I agree. The only AST supp I use is 32X.



I FOUND ANOTHER MUSCLE HEAD ON ATOT!!!
 
Try a little something I like to call "Six Inches". Lay on the floor totally flat, put your feet/ankles together and lift your legs to six inches without moving any other part of your body. It's pretty hard and AFAIK works your abdominal muscles.
 
Originally posted by: krunchykrome
Originally posted by: Special K
Originally posted by: krunchykrome
Originally posted by: Special K
There is no such thing as spot reduction. Working your chest or shoulders will not remove fat from that area. Your body will remove it in whatever order it prefers. This is entirely genetic.

Having said that, if you don't want to spend any money, your best bet is to start tracking your calories using Fitday.

First find an approximation to your maintenance calories here.

Then, scroll down on that page to the link where it says "Harris Benedict Equation". This will let you fine tune the estimate by taking physical activity into account.

Once you have this number, eat that many calories every day for a week. Make sure to weigh yourself each morning and record this. If after the end of 1 week you have not lost weight (or have actually gained weight) then subtract 200 calories from the initial estimate, and eat that much each day for the next week. Keep repeating this process of gradual reduction until you are losing about 1-2 lbs per week, but no more.

As far as what you eat goes, I would say shoot for 40% carbs, 40% protein and 20% healthy fats.

If you want to throw in some cardio, that would be fine too. Keep in mind that shorter, high intensity sessions will do more for you in the long run than long, low intensity ones.

I would also recommend a weight training program such as the one in my sig, but since you don't want to spend any money, that option is kind of ruled out. I don't know what your stats are (height, weight, bf%), but don't be surprised if you lose some muscle along with the fat since you don't want to lift any weights.
Click to expand...


Are you an AST rep?
Click to expand...

No, but it was the first workout program that got me started, and it has a lot of good info. in one place, which saves me the trouble of typing it all out every time a question like this comes up.

It's a solid program, but certainly not the only one that will give good results, which is why I also have a link in my sig to a good message board, where people use all different kinds of routines.

BTW, I think AST's supplements are overpriced.
Click to expand...


I agree. The only AST supp I use is 32X.



I FOUND ANOTHER MUSCLE HEAD ON ATOT!!!
Click to expand...

Yea I use the 32X also. That and their creatine monohydrate are pretty much the only reasonably priced items they sell. All of the other stuff (especially their protein) is $$$$.

I normally stick to ON for protein.

 
You need to do cardio, I would suggest it in the morning on empty stomach.


And Krunchy where have you been? There are quite a few muscle heads on ATOT.
 
Originally posted by: Special K
Originally posted by: krunchykrome
Originally posted by: Special K
Originally posted by: krunchykrome
Originally posted by: Special K
There is no such thing as spot reduction. Working your chest or shoulders will not remove fat from that area. Your body will remove it in whatever order it prefers. This is entirely genetic.

Having said that, if you don't want to spend any money, your best bet is to start tracking your calories using Fitday.

First find an approximation to your maintenance calories here.

Then, scroll down on that page to the link where it says "Harris Benedict Equation". This will let you fine tune the estimate by taking physical activity into account.

Once you have this number, eat that many calories every day for a week. Make sure to weigh yourself each morning and record this. If after the end of 1 week you have not lost weight (or have actually gained weight) then subtract 200 calories from the initial estimate, and eat that much each day for the next week. Keep repeating this process of gradual reduction until you are losing about 1-2 lbs per week, but no more.

As far as what you eat goes, I would say shoot for 40% carbs, 40% protein and 20% healthy fats.

If you want to throw in some cardio, that would be fine too. Keep in mind that shorter, high intensity sessions will do more for you in the long run than long, low intensity ones.

I would also recommend a weight training program such as the one in my sig, but since you don't want to spend any money, that option is kind of ruled out. I don't know what your stats are (height, weight, bf%), but don't be surprised if you lose some muscle along with the fat since you don't want to lift any weights.
Click to expand...


Are you an AST rep?
Click to expand...

No, but it was the first workout program that got me started, and it has a lot of good info. in one place, which saves me the trouble of typing it all out every time a question like this comes up.

It's a solid program, but certainly not the only one that will give good results, which is why I also have a link in my sig to a good message board, where people use all different kinds of routines.

BTW, I think AST's supplements are overpriced.
Click to expand...


I agree. The only AST supp I use is 32X.



I FOUND ANOTHER MUSCLE HEAD ON ATOT!!!
Click to expand...

Yea I use the 32X also. That and their creatine monohydrate are pretty much the only reasonably priced items they sell. All of the other stuff (especially their protein) is $$$$.

I normally stick to ON for protein.
Click to expand...

Yea, the only brands that remain consistent in my supplementation is AST 32X, and
ON whey.

I've cycled through almost everything and anything. It's also a bit addictive; I'll find myself spending soo much time on the forums at bodybuilding.com trying to find that new product to give me an edge in the gym.

I was pretty loyal to BSN xplode for a while until Universal released animal pump.

 
Originally posted by: LolaWiz
i am no exercise guru, but my personal trainer told me that to lose weight, you need to do cardio (running, tredmill, eliptical) then use free weights or an exercise ball to do crunches, etc... it seems like you need to lose weight first.
Click to expand...

You can lose fat and lean tissue with diet solely
You can lose fat and gain muscle with exercise (cardio) solely
You can lose fat by body building, and eating the same. Burns some calories, and increased muscle mass burns an increased amount of calories
You can lose fat with lipo

The best way would be to do cardio, some weight training, and change your diet around (or so I hear 🙂

 
Originally posted by: dxkj
Originally posted by: LolaWiz
i am no exercise guru, but my personal trainer told me that to lose weight, you need to do cardio (running, tredmill, eliptical) then use free weights or an exercise ball to do crunches, etc... it seems like you need to lose weight first.
Click to expand...

You can lose fat and lean tissue with diet solely
You can lose fat and gain muscle with exercise (cardio) solely
You can lose fat by body building, and eating the same. Burns some calories, and increased muscle mass burns an increased amount of calories
You can lose fat with lipo

The best way would be to do cardio, some weight training, and change your diet around (or so I hear 🙂
Click to expand...

You cannot gain muscle and lose fat at the same time, you either gain both or lose both. It is all about controlling it though.
 
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