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ShapeFit.com
Fitness discussion forum for bodybuilding, weight loss, diet and exercise.
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timetochange
Joined: 04 Nov 2007
Posts: 25
Location: irvine, ca
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 Posted: Tue Nov 06, 2007 12:44 am Post subject: Effective Cardio at Home? |
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hi! so, is it possible to do an effective cardio workout at home? i read that cardio workouts can reduce the overall body fat u have, instead of just targeting certain parts of ur body to train.
i have a pretty busy sched for atleast 6 months (personal reasons, dont ask), so i cant really go to the gym. i need some effective cardio exercises for me to do at home. preferably 30-50 mins/day. i have some dumbells if those will help.
reason is, i want to reduce the size of some of my problem areas, which are my: thighs, calves, stomach, pecs, and butt. so i need to BURN FAT 2 DA MAX!
please help!
thanks!!!
oh oh oh! almost forgot... i dont have any machines at home, just dumbells. |
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swanso5
Joined: 16 Jan 2006
Posts: 6798
Location: melbourne, australia
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| Posted: Tue Nov 06, 2007 12:55 am Post subject: |
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circuits are a great idea...
simply write down as many exercises and variations as you can and pick 4 - 6 of them out of a hat and do 3 - 5 rounds of them for as many reps as you can...obviuosly the harder you can make the exercises by adding wt or simply doing a harder variation the better...doing this for 20mins will be better than jogging for 50mins |
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timetochange
Joined: 04 Nov 2007
Posts: 25
Location: irvine, ca
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| Posted: Tue Nov 06, 2007 2:19 pm Post subject: |
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| swanso5 wrote: | circuits are a great idea...
simply write down as many exercises and variations as you can and pick 4 - 6 of them out of a hat and do 3 - 5 rounds of them for as many reps as you can...obviuosly the harder you can make the exercises by adding wt or simply doing a harder variation the better...doing this for 20mins will be better than jogging for 50mins |
ooooh niiice! thanks!
wat kind of exercises though?
i got:
jumping jacks
inv. jump rope
high knees
body weight squats
crunches
lunges
hamstring/glute bridges
anything else? |
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swanso5
Joined: 16 Jan 2006
Posts: 6798
Location: melbourne, australia
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| Posted: Tue Nov 06, 2007 10:19 pm Post subject: |
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mountain climbers, prone ab brace, leg raises, side ab brace, side lunge, reverse lunge, feet yup push up, hands on ball push ups, handstand push ups, jump squats, jump lunges, step ups, lateral hops, tuck jumps, squat thrusts, burpees, side hip thrusts, box jumps, walking lunges
oh there's heaps, do a search for variations |
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timetochange
Joined: 04 Nov 2007
Posts: 25
Location: irvine, ca
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| Posted: Tue Nov 06, 2007 10:58 pm Post subject: |
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| swanso5 wrote: | mountain climbers, prone ab brace, leg raises, side ab brace, side lunge, reverse lunge, feet yup push up, hands on ball push ups, handstand push ups, jump squats, jump lunges, step ups, lateral hops, tuck jumps, squat thrusts, burpees, side hip thrusts, box jumps, walking lunges
oh there's heaps, do a search for variations |
tyvm! and r those just cardio in general? or does it target some parts as well? |
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swanso5
Joined: 16 Jan 2006
Posts: 6798
Location: melbourne, australia
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| Posted: Tue Nov 06, 2007 11:20 pm Post subject: |
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| depends how many reps you do for muscke or cardio effect...if you want muscke do 12 reps max but with that you'll need hard variations where you can only just get 12 reps...for cardio effect do 15+ reps per set but if i was you i'd stick to the muscle one with short rest and you'll beathing hard anyway |
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timetochange
Joined: 04 Nov 2007
Posts: 25
Location: irvine, ca
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| Posted: Wed Nov 07, 2007 12:23 am Post subject: |
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| swanso5 wrote: | | depends how many reps you do for muscke or cardio effect...if you want muscke do 12 reps max but with that you'll need hard variations where you can only just get 12 reps...for cardio effect do 15+ reps per set but if i was you i'd stick to the muscle one with short rest and you'll beathing hard anyway |
oh ok thanks very much. ill stick with the cardio effect for now maybe. |
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swanso5
Joined: 16 Jan 2006
Posts: 6798
Location: melbourne, australia
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| Posted: Wed Nov 07, 2007 1:51 am Post subject: |
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| you'll burn more fat with the muscle approach...heaps more |
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timetochange
Joined: 04 Nov 2007
Posts: 25
Location: irvine, ca
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| Posted: Wed Nov 07, 2007 5:02 am Post subject: |
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| swanso5 wrote: | | you'll burn more fat with the muscle approach...heaps more |
whoa really? well, i know ur a pro, but how so? sry im not a big fitness guy and im new to this stuff... hence my forum name.
so its 12 reps max, but i have to make it harder so the 12th rep will be a killer... right? maybe carry weights with me while squatting or jump roping? |
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swanso5
Joined: 16 Jan 2006
Posts: 6798
Location: melbourne, australia
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| Posted: Wed Nov 07, 2007 11:22 pm Post subject: |
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the more muscle you have, the more calories are burnt at rest (metabolism) which is where 90% of your cal's, and therefore, fat will be burnt...higher type reps can use a wt that is so low that it's not even enough to MAINTAIN muscle let alone build it and if your not building muscle, your losing it at any given time...
don't add wt to jumping or running exercises, just to bodyweight / resistance exercises...so say you add 2.5kgs to lunges, as soon as you can get 12 reps for each you do, add wt and go again...there will come a point where you can can't get 12 reps so you might get for 3 sets 12, 11, 9...this is where you want to get too because the next session you have to out do your best effort and reach AT LEAST 12, 12, 9 if not more
make sense?? |
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timetochange
Joined: 04 Nov 2007
Posts: 25
Location: irvine, ca
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| Posted: Thu Nov 08, 2007 1:38 am Post subject: |
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| swanso5 wrote: | the more muscle you have, the more calories are burnt at rest (metabolism) which is where 90% of your cal's, and therefore, fat will be burnt...higher type reps can use a wt that is so low that it's not even enough to MAINTAIN muscle let alone build it and if your not building muscle, your losing it at any given time...
don't add wt to jumping or running exercises, just to bodyweight / resistance exercises...so say you add 2.5kgs to lunges, as soon as you can get 12 reps for each you do, add wt and go again...there will come a point where you can can't get 12 reps so you might get for 3 sets 12, 11, 9...this is where you want to get too because the next session you have to out do your best effort and reach AT LEAST 12, 12, 9 if not more
make sense?? |
yea kinda.. i understand it better now tho. so its not necessarily 12 reps that suicidal right? just add more weight whenever i complete the 12 reps. |
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swanso5
Joined: 16 Jan 2006
Posts: 6798
Location: melbourne, australia
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| Posted: Thu Nov 08, 2007 1:58 am Post subject: |
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| doesn't have to be suicidal strsaight away but you'll reach that point sooner or later and sooner the better |
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SarahPT
Joined: 09 Sep 2006
Posts: 575
Location: Western Maine
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| Posted: Fri Nov 09, 2007 12:38 am Post subject: Re: Effective Cardio at Home? |
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| timetochange wrote: | hi! so, is it possible to do an effective cardio workout at home? i read that cardio workouts can reduce the overall body fat u have, instead of just targeting certain parts of ur body to train.
i have a pretty busy sched for atleast 6 months (personal reasons, dont ask), so i cant really go to the gym. i need some effective cardio exercises for me to do at home. preferably 30-50 mins/day. i have some dumbells if those will help.
reason is, i want to reduce the size of some of my problem areas, which are my: thighs, calves, stomach, pecs, and butt. so i need to BURN FAT 2 DA MAX!
please help!
Hi,
I know you've already gotten responses but I wanted to give mine anyway.
You can reduce overall bodyfat (not from only specific places unfortunately) by doing cardiovascular exercise and strength training, and most importantly through good diet.
I strongly encourage you to find a place where you can do your cardio outside. I assume you haven't been exercising..in which case just starting off with some walking is best, then you can move on to more intense cardio.
Strength training for your whole body is great for burning calories and helping to maintain your muscle mass. It's important to work each muscle group. At the beginning make sure to learn how to do the exercises correctly with good form, then work on increasing the weights so you get stronger and stronger and burn more calories.
Remember though that good nutrition is critical.
You can do it!! It will feel great for you to get in good shape. Seeing results will feel even better.
Sarah
thanks!!!
oh oh oh! almost forgot... i dont have any machines at home, just dumbells. |
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timetochange
Joined: 04 Nov 2007
Posts: 25
Location: irvine, ca
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| Posted: Fri Nov 09, 2007 1:32 am Post subject: Re: Effective Cardio at Home? |
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| SarahPT wrote: | | timetochange wrote: | hi! so, is it possible to do an effective cardio workout at home? i read that cardio workouts can reduce the overall body fat u have, instead of just targeting certain parts of ur body to train.
i have a pretty busy sched for atleast 6 months (personal reasons, dont ask), so i cant really go to the gym. i need some effective cardio exercises for me to do at home. preferably 30-50 mins/day. i have some dumbells if those will help.
reason is, i want to reduce the size of some of my problem areas, which are my: thighs, calves, stomach, pecs, and butt. so i need to BURN FAT 2 DA MAX!
please help!
Hi,
I know you've already gotten responses but I wanted to give mine anyway.
You can reduce overall bodyfat (not from only specific places unfortunately) by doing cardiovascular exercise and strength training, and most importantly through good diet.
I strongly encourage you to find a place where you can do your cardio outside. I assume you haven't been exercising..in which case just starting off with some walking is best, then you can move on to more intense cardio.
Strength training for your whole body is great for burning calories and helping to maintain your muscle mass. It's important to work each muscle group. At the beginning make sure to learn how to do the exercises correctly with good form, then work on increasing the weights so you get stronger and stronger and burn more calories.
Remember though that good nutrition is critical.
You can do it!! It will feel great for you to get in good shape. Seeing results will feel even better.
Sarah
thanks!!!
oh oh oh! almost forgot... i dont have any machines at home, just dumbells. |
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nice, tyvm for ur tips sarah. never knew that muscle will make u burn calories even when ur at rest.
i was just scared to put on more muscle cuz im afraid itll just stack on with the fat and therefore making me muscle bound, but insanely big and that doesnt look good.
but now i know that having more muscle wont stack with the fat, but helps burn it.
thanks again
edit: its not smart to train the same muscle group 2 or more days in a row, right? but howcome i know people who do pushups and crunches everyday? |
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swanso5
Joined: 16 Jan 2006
Posts: 6798
Location: melbourne, australia
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| Posted: Fri Nov 09, 2007 2:59 am Post subject: |
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| not 2 days in arow no...crunches aren't good at anytime either |
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