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Workout and Skincare Questions.

E

etalns

Diamond Member
Hey all, this is kind of an add on to my earlier post although it covers a wider range.

Would liek to discuss a few things.

1) Workout

Currently looking for a workout which I can do with no equipment, which will basically tone up my backside. That is the most importnat thing to me currently. Also, whats a good way to workout the rest of my body withtu equipment for 2 weeks (will be on vacation) and what does everyone think abotu the abtronic? For ay workouts if possible have some pictures showing how to do it, or a movie would even be better, although an indepth review would do.

Also, what sort of nutrition should I couple this with.

Also, I'm currently looking for a workout for when I get back, a workout I can do every day, I have all the equipment I need at home so these ones can be workouts with or without equip.

Also, the nutrition I should couple with this.

2) Skincare

Use to have very dark but radiant skin, but since the summer its gotten incredibly dull and started to get some scars from accidents that happened around the year. Anyone possibel know of same skin rejuvenation techniques to use also any waey to get rid of scars without surgery (not a big fan of surgery).
 


<< Currently looking for a workout which I can do with no equipment, which will basically tone up my backside. That is the most importnat thing to me currently. Also, whats a good way to workout the rest of my body withtu equipment for 2 weeks (will be on vacation) >>



Push-ups, crunches, chin-ups,lunges and stair climbing. Last two will work your butt muscles These are all basic exercises that use large muscle groups and your own body weight for resistance.



<< Use to have very dark but radiant skin, but since the summer its gotten incredibly dull and started to get some scars from accidents that happened around the year. >>



Sounds like your skin is getting dry, try any OTC skin moisturizing products. I have seen some "patch type" things to reduce the appearance of scars, not sure if they work or not.
 
the abtronics question has been asked before, and i think the consensus was that it didnt work.. no pain, no gain....

for the workout during vacation.. this is pretty vague, but i recall watching on some early talk tv program with someone that had a book that showed exercises that you can do at the office (work).. might want to check out the bookstore on that.. really cant think of anything at the moment that you could do (other than walking, swimming if you're going somewhere sunny for spring break...) .


bump!
 
Thanks all for your help.

I wil be going to India to see the new house I had built for my mother. I will have access to no equipment really, so I'd like to workout a bit, but the behind is teh most importnat thing.

When I return I'll be able to ave my workout equip again.



<< Sounds like your skin is getting dry, try any OTC skin moisturizing products. I have seen some "patch type" things to reduce the appearance of scars, not sure if they work or not. >>



Possibly know any good ones? I am currnetly using the aveeno moisturizer in order to increase radiance, although I dont see any differnece really. But the fact is, I cant wear the moisturizer during the day, becuase it makes my skin too shiny, I only wwear it prior to bed and while im sleeping. adn sometimes when im at home.
 


<< Push-ups, crunches, chin-ups,lunges and stair climbing. Last two will work your butt muscles These are all basic exercises that use large muscle groups and your own body weight for resistance. >>



Possibly know any websites where I can get info on how to do these workouts properly?
 
First thing is to check your diet and stuff.

Smoking and some prescription drugs will dry out your skin horribly. Smoking or being around smokers is really bad for your skin.
 
Well, what sort of diet should I adhere to in order to improve one or both of these?

I used to smoke on occassion, but I no longer do that. Although I am a social drinker if that changes anything. But will stop if need be.

I'd basically just like a guide I can adhere to that'll tell me how to live out my everyday live for the next few months in order to improve one or both of these things. VOlume of workouts is not a problem, as I'm willing to dedicate alot of time.
 


<< for the ass, do squats. if you have no weights, put something heavy across your shoulders. lose bodyfat if you want definition >>



Is there a max I Should do of these? just to shrink it down a bit, its nto big or anything, jsut would like it to be smaller asI wear incredibly tight pants when I go out. Or is it okay if I just do as many as I can, (ie is it like cardio or doing a workout)

what sort of things coudl I put on my shoulders?
 
it's all about calories, man. alcohol calories are the most worthless in the world, so that's your call. here's a rough rule of thumb i got from a newsgroup:

10-12 x bodyweight (lbs) = daily calories to lose weight
14-16 x bodyweight (lbs) = daily calories to maintain weight
16-18 x bodyweight (lbs) = daily calories to gain weight

it's a rough estimate to get you started with a diet
 
Sorry, think I mislea. What I meant by that was; if I do a TON of squats, will I get incredible results quick, or will I just harm myself more then I do good.
 
the number one thing you can do to make any part of your body look better is lose bodyfat. no doubt about it. for that i'd recommend dieting, and lifting weights to help preserve what muscle you have now. any cardio you can add is a bonus.

for the squats, i prefer to go something like 3 sets of 8 reps. i don't like high volume on squats cause of my lower back starting to act funny. however, if you're in a situation where you've got no weights, you may need to do high reps, like 3 sets of 20 reps of deep knee bends. as far as things to put on your shoulders, i'd stick with weights and a squat cage, especially if you have little experience squatting. best to learn balance first. lunges are another option, but i personally prefer squats.

to answer your question about quick results, no, i don't recommend a ton of anything. do a sensible amount of any exercise, say 8-12 reps for 2 or 3 sets, with a weight that is challenging. remember that you can lose bodyfat far faster than you can build an appreciable amount of muscle. so i'd focus on that for now.
 
Building muscle isnt waht im concerned about currnetly asm uch asi t is just losing a bit of body fat. The behind is what concerns me the most.

 
I'm assuming thatI'll have to have a max of 1650 calories a day.

Well, here's my workout + nutrition planf or when I return Tell me what you think.

Day 1: Breakfast: Assorted Fruits, 750 ML of water.
Lunch: Sandwich with turkey, and tiny bit of mayo with a green salad and 750 ML of water.
Workout: 1 hour light jogging, 3 reps 20 squats with 8 pound weight. 50 situps, 50 pushups. Still need workotus for Biceps, triceps, chest, upper back, shoulders Quads, hams, lower back, shoulders. Then end workout with 15 minute light jog.
Dinner: 2 boiled eggs, with soup.


Day 2: Breakfast: Assorted Fruits, 750 ML of water.
Lunch: Sandwich with turkey, and tiny bit of mayo with a green salad and 750 ML of water.
Workout: 1.5 hour light jogging, 3 reps 20 squats with 8 pound weight. 50 situps, 50 pushups. Still need workotus for Biceps, triceps, chest, upper back, shoulders Then end workout with 30 minute light jog.

Day 3: Food same

Workout: 30 minute light jogging, 3 reps 20 squats with 8 pound weight. 50 situps, 50 pushups. Still need workotus for Biceps, triceps, chest, upper back, shoulders Then end workout with 60 minute light jog.

Day 4: Food same
Workout: 1 hour light jogging, 3 reps 20 squats with 8 pound weight. 50 situps, 50 pushups. Still need workotus for Biceps, triceps, chest, upper back, shoulders Quads, hams, lower back, shoulders. Then end workout with 15 minute light jog.

Day 5: food same
workout: 2 hour jog

Day 6: Food Same
Workout: 30 minute light jogging, 3 reps 20 squats with 8 pound weight. 50 situps, 50 pushups. Still need workotus for Biceps, triceps, chest, upper back, shoulders Then end workout with 60 minute light jog.

Day 7: Food same
1 hour light jogging, 3 reps 20 squats with 8 pound weight. 50 situps, 50 pushups. Still need workotus for Biceps, triceps, chest, upper back, shoulders Quads, hams, lower back, shoulders. Then end workout with 15 minute light jog.

Pertaining to the fod, it'd acutally change every day, but I just cant think up all teh variations 🙂


 
damn dude, you type fast. heh heh. i'm trying to reply and you've already got a bunch more typed out.

quick question, what's your height and weight, and how much do you think you need to lose?
 
5"11. 150 pounds.

Basically, I just got a tiny bit of chub going on, although my behind is growing slowly. I think 10 pounds would be adequate.

But my biggest concern without a doubt is shrinkin the backside
 
You really should put a moisturizer on right after you get out of the shower/bath, that's when your skin needs it most. Only putting it on prior to bed isn't gonna cut it Ya, I know you said you don't like to wear it during the day but by the time you're ready to leave the house, it will already be absorbed in your skin.
 

looking at your diet plan, it's not enough food. what you listed there is not 1650 cal per day. get your diet in line, reduce the calories to about 10-12 times bodyweight. don't much more aggressive with cutting calories, you can prompt a starvation response where the body starts to cannabilize muscle. eat lots of vegetables, eat fiber, eat lean meats (tuna, chicken, lean beef). eat some fat to help keep you feeling full. nuts are a great source of healthy fat, high in omega 6. minimize the sugars, especially sodas. when i'm trying to lose weight, what seems to work for me is breaking the day into about 5 meals of 400 calories a piece (i shoot for 2000 calories a day). with each of these meals, i take in protein, carbs, and a little fat. drink a lot of water. i try for a gallon a day.

i highly recommend lifting weights while you do it, to help preserve muscle. trust me, if you're eating at a caloric deficit, you will not build any muscle, unless you are an absolute beginner. by lifting while you diet, you're trying to save muscle which is very metabolically active (helps burn calories all the time, even at rest). when you lose weight, some of it will be fat, some will be muscle. you want to maximize fat loss and minimize muscle loss. lifting weights is great for doing this.

here's something i did when i was starting out and not even going to a gym. i didn't have a bench at the time, so all i could do was pushups for chest. if you haven't lifted before, that can get you started. you'll be able to tell a difference in your muscles within a month.

squats 3x10
deadlifts 3x10
pushups 3x20
side lateral raises 3x10
bicep curls 3x10
tricep extensions 3x10

i did that 3 days a week for a while. if you have a place to do pullups, that would be great for the upper back. your cardio routine looks punishing to say the least. i wouldn't do more than 45min to an hr a day, unless you just really enjoy it.

i gotta go. if you're really interested in this stuff, i gleaned most of this from misc.fitness.weights. one of the unofficial faqs for that group is

http://www.stumptuous.com/weights.html

don't let the women's weights part of it scare you off, it all applies for guys too. well, there is one section about feminine stuff, skip that, heh heh. i believe there's a beginner's workout there. and some diet info as well.

don't be overwhelmed, it all boils down to taking in less calories than you burn during the course of a day, or a week, or a month, etc.
 
PS, aim for losing about 1-2 lbs per week. if you're losing much more than that, you can bet that a lot of it is muscle. except in the first week, where you may lose 3-5 (you may be losing water and glycogen that first week).
 
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