F65
Summer exercise..
October 20 2012
Comments
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playful4u
13 years ago
Strength work is fine, but if you want to burn of some fat around the muscle then try Jogging, Cycling or swimming as part of your workout. It is great you are exercising
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RHP User
13 years ago
It depends what you want to achieve but i can give you some ideas. * High repetitions with a low weight won't increase the overall size of the arm but will increase the definition. * Low reps with a heavy weight will increase the overall size of the arm (and hopefully the definition). Based on you wanting to use 1 to 5 kilo handheld weights...that won't really do much in the short, medium or long term. The body is naturally lazy and needs to be forced to work....so for example if you were to pick up a 2 kilo dumbell, your body and arms will only use the energy and effort required to do this task...no more. So naturally a 2 kilo dumbell would be very easy for nearly everyone to pick up and do 15 reps with so there would be nothing to really gain in doing it. Strength work.... The key to performing any type of training is strength...if you don't have it you simply won't be able to do the tasks you want regarding exercise. A good idea for strength is to hold the weight (use a pot plant) instead of doing moving curls or reps. So you can stand or sit with your elbows in line with your rib area and just hold the object still. It sounds easy but time yourself on about 30 or 40 seconds then rest for one minute. Try 5 or 6 times...it is a good technique for strength and works the muscles at the same time. You mentioned the elastic bands.... The other component that goes with strength is tension. The bands are good for training you to feel tension. Ideal for women and older citizens, the bands (if done correctly) with give you a great rip of tension throughout the hold or movement. Most chemists even sell some cheap ones. Dips and chin-ups These 2 execises are great ways to build the arms because you are using your own body weight which is greater than dumbell weights.
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RHP User
13 years ago
Hey Playful..yes .. I do as part of my weekly routine.. I cycle 22kms approx 6 nights a week and walk most days also, so, plenty of the cardiovascular stuff happening. Sadly, and in spite of eating fairly well, I seem to have some problem areas.. arms being one of them...hence trying to get some tips on what specific things I could try.. xx thank you for responding.
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RHP User
13 years ago
Cardio will help keep you slim but if you want to tone you need to do more concentrated exercises/weight resistance. If you have an iPhone, I'd strongly recommend the Nike Training Club app for its Ab Blast & Core Crunch workouts. If you want to concentrate on arms, planks will certainly help, but you will be able to do a lot more by investing in some home weights.
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RHP User
13 years ago
is a pretty good website crackup that is all about getting toned at home with little or no equipment. Have used it to supplement cardio and has also given some interesting ideas for exercises.Plus there is some pretty hard bodies that are easy on the eye. I second enigma for chin ups. Pretty much works almost every single upper body muscle group depending on which grip you use. The down side is they are very difficult when starting out so don't get demoralised if you cant do many. I use a very solid door frame at home and when starting out can use a chair underneath to support own body weight and assist.
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RHP User
13 years ago
Quoting 'CrackUp' Hey Playful..yes .. I do as part of my weekly routine.. I cycle 22kms approx 6 nights a week and walk most days also, so, plenty of the cardiovascular stuff happening. Sadly, and in spite of eating fairly well, I seem to have some problem areas.. arms being one of them...hence trying to get some tips on what specific things I could try.. xx thank you for responding. Crackup, that's pretty good going the cycling part , you cycle more than I do! (at the moment)I use Mapmyride app on my android phone as a trip computer (so I don't have to buy one for $300) and also as an mp3 player when i ride. I buy discounted bike parts from www.wiggle.com.auwww.chainreactioncycles.com/and sometimes ebay - bought a new carbon stem for my carbon bike for less than 1/2 the pricewiggle have a great comfy seat called the 'spoon' it's just about their best selling item and it only costs $20 delivered free from from the UK Also, pilates appears to be popular with a lot of women, stretching has got to be beneficial although I know nothing about it beyond that. I've never followed the latest fads when it comes to exercise - just go with what works for you as you've been doing, cheers lady.
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RHP User
13 years ago
I just checked your profile you have a great figure already....
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RHP User
13 years ago
Bodyrock.tv I have been doing this consistently for 3 months and it has changed my body dramatically. All bodyweight exercise, some equipment needed but I don't use it and modify instead. A new workout each day, you never get bored. Good luck with it all. xxR
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RHP User
13 years ago
Wow! good work with the cycling!! You must be fit.My recommendation would be to add some strength training, 2-3 times a week. Dont be scared of lifting heavy weight for reps of 7-10. Lifting heavy weight will not make you look like Arnold, like many believe it will. However lifting light weight for may repetitions is just a waste of time, as this is just cardio... and by the sounds of it you already have the cardio side of things sorted.Lifts recommended: push-ups, dips, pull-ups, squats, overhead presses, bench presses, deadlifts and rowing. I would invest in a personal trainer(lots of them have no idea) to teach you correct form and how to structure these exercises.How is your diet?Frog.
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Cheekyarses
13 years ago
There are so many exercises that you can do without going to gym! Walking with handweights Jogging Skipping Swimming if you get to a pool beach or lake. You cannot spot reduce. Combining cardio with weight bearing exercises can help to tone up muscles. When looking at your arms focus on the tricep dips, tricep push-ups, bicep curls using some form of weights. Wide arm push-ups ( on your toes if you can). Boxing is also a great upper body workout But exercise is only one part of achieving your fitness and toning up goals! What you put in your mouth has a huge affect on your results!
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RHP User
13 years ago
isn't that good excercise too?
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RHP User
13 years ago
Quoting 'h0tguy' I just checked your profile you have a great figure already.... Hah you are sweet but .. oh, pictures don't always tell the truth.. lol. This old duck is definitely not 'bikini worthy'... grrrh.
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RHP User
13 years ago
Thank you for the suggestions to date... I have looked at BodyRock..lol, oh...it looks very intimidating but.. I'm gonna sit and watch some of the vids and see how I go. I liked your ideas Enigma.. don't make housecalls do you??? LOl.... teasing. But, it would be nice to have someone coach in such things..I think half the battle is getting the technique right.
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RHP User
13 years ago
Tracy Anderson Method .... . She has an amazing simple technique and the most amazing arm sections in her work out sets; she works intensivly witht your minor muscle groups......My body transformed in a matter of months, because she really focus' on womens problem areas... she's even designed a program Metamorhis where you find exactly what body shape you are and are given specific exercises targeted to you and your needs. I started with her Matt Workout DVD and is a cheap and simple way to start with her. She also does dance cardio which helps in burning fat. I'll do at least 30 mins 3-4 times a week/ and or go for a run. Have fun ... the best thing ever is getting results .But it's always going to be hard work and committment that will give you them though.Love Cass xx
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RHP User
13 years ago
As Mr Mischevious says, diet is the key. People get so frustrated as it seems to make very little difference how much cardio or weights you are lifting to budge those stubborn areas of fat, particularly if you are a regular exerciser. Eat 5-6 small meals every day which means eating every 2-3 hours. At each of these meals, try to include some protein. For a lot of people, reducing carbs after mid-day helps too and for dinner, consider having just meat (or veg alternative) and veg with some healthy fats thrown in like avocado, nuts, good oils or nut pastes. Increase your water intake and reduce alcohol consumption as much as you can. Eat as fresh as possible with only tiny amounts of sauces, dressings etc. eliminate junk food, most breads and biscuits, and meals out of a can or packet. Good luck! Mrs Waterbabes xxx
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RHP User
13 years ago
Upper body strength is not really a woman’s thing. I've had a few women crew for me on various sailing dinghies and yachts I’ve owned and they certainly don't have the upper body strength their builds my allude too. This is fine as teaching good body mechanics more than makes up for this. The one exception being climbing back into a dinghy after a crash. But there are ways and means to get around this too.Where ladies do excel is legs and arse. They are awesome down there. Just as well too.For me, keeping in shape is just not pigging out in front of the tv each night. I find a what you eat is far move productive to a healthy looking body than exercise. I've riden over 50km on my bike this week, but that's more to keep my aerobic fitness up more than body shape. Plus it's huge fun.It also means I can crack 8 balls between my thighs should I choose.@Cassandra_Jane The phrase problem areas is not somthing that comes to mind when I browse you dear..@slinkey We were talking upper arms I think. So is the sex you are referring to self love? ~laughs~
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RHP User
13 years ago
Quoting 'LittleRedEngine'Upper body strength is not really a woman’s thing. I've had a few women crew for me on various sailing dinghies and yachts I’ve owned and they certainly don't have the upper body strength their builds my allude too. This is fine as teaching good body mechanics more than makes up for this. The one exception being climbing back into a dinghy after a crash. But there are ways and means to get around this too.Where ladies do excel is legs and arse. They are awesome down there. Just as well too.For me, keeping in shape is just not pigging out in front of the tv each night. I find a what you eat is far move productive to a healthy looking body than exercise. I've riden over 50km on my bike this week, but that's more to keep my aerobic fitness up more than body shape. Plus it's huge fun.It also means I can crack 8 balls between my thighs should I choose.@Cassandra_Jane The phrase problem areas is not somthing that comes to mind when I browse you dear..@slinkey We were talking upper arms I think. So is the sex you are referring to self love? ~laughs~I feel like you're walking into a hornets nest here with this comment.Upper body strength definitely is a "womans thing". But due to social norms, stereotypes and bad information regarding exercise the most popular exercise among women seems to be "light cardio", low weight squats "BURN THOSE BUNS BABY!!" etc. The media and general community are greatly misinformed and believe that if you're a woman that lifts heavy, and partakes in the big 3 (squats, deadlift and bench press) then you will end up HUGE like a bodybuilder. This common misconception is incredibly frustrating to listen to as it's influenced heavily by womens magazines and the media with such bias and no knowledge or information. The fact is that to build mass muscle you need A LOT of testosterone and growth hormone (they are both anabolic hormones that work hand in hand for growth), if you don't believe me have a look at the size difference of a natural bodybuilder such as Layne Norton and Phil Heath.I firmly believe that cardio is an important part of any routine, but lifting heavy and working large muscle groups with the big three and supporting accessory lifts is the best way to strengthen and train your body. Returning to my original point, I can understand where LittleRedEngine is coming from, due to the fact that 1. Women are biologically different, have much less natural testosterone and will not grow as much muscle naturally. 2. Media influences/social influences/lack of knowledge has led the general population of women to neglect upper body training, as mentioned before "BURN THOSE BUNS BABY!"Side noting: Waterbabes you seem to have an in depth knowledge of training and nutrition, also backed up by what looks like a show photo in your profile. What are your thoughts on LeanGains and I.F?
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playful4u
13 years ago
Quoting 'CrackUp'Hey Playful..yes .. I do as part of my weekly routine.. I cycle 22kms approx 6 nights a week and walk most days also, so, plenty of the cardiovascular stuff happening. Sadly, and in spite of eating fairly well, I seem to have some problem areas.. arms being one of them...hence trying to get some tips on what specific things I could try.. xx thank you for responding. If you google arm (Bicep & Tricep) workouts for women there are a few workouts available, some are on U tube. This is your best shot for a home workout.
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RHP User
13 years ago
Simple things give good results. CUT OUT SUGAR PERIOD!!!!! NO sugar in cereal NO sugar in Coffee NO sweetened drinks AT ALL NO lollies NOW... here is a little exercise to do.. every day.. WHILST you are standing at the sink washing dishes, SQUEEZE your bum cheeks as HARD as you CAN. TRUELY... stand there, and do it.. and feel what other changes it makes to your body AND your stance. If it takes you ten minutes to do your dishes, hold it as tightly as you can for the full time and breathe deeply with your Diaphram.. feel it... your entire legs, butt, back, stomach, pelvic floor, chest AND shoulders... Once you start your body working, it will WANT to keep going.. but, you have to start somewhere.. Enjoy yourself :)
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RHP User
13 years ago
Quoting 'cavey50' Simple things give good results. CUT OUT SUGAR PERIOD!!!!! NO sugar in cereal NO sugar in Coffee NO sweetened drinks AT ALL NO lollies NOW... here is a little exercise to do.. every day.. WHILST you are standing at the sink washing dishes, SQUEEZE your bum cheeks as HARD as you CAN. TRUELY... stand there, and do it.. and feel what other changes it makes to your body AND your stance. If it takes you ten minutes to do your dishes, hold it as tightly as you can for the full time and breathe deeply with your Diaphram.. feel it... your entire legs, butt, back, stomach, pelvic floor, chest AND shoulders... Once you start your body working, it will WANT to keep going.. but, you have to start somewhere.. Enjoy yourself :) sugar is your enemy....and cavey is right on the money...piss that shit off, or you'll never drop the weight....anywhere... if your body has too much sugar (ie as its energy source) it cant burn fat..... it stores it instead...
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RHP User
13 years ago
At the risk of hijacking this thread, (sorry all), I don't know much about lean gains and intermittent fasting (I googled it haha). I have heard a few guys talking about it in the gym and have briefly read bits from his website. My opinion is if it works for you great. I worry slightly about the long term health effects if you did this for a lengthy period of time though. From my experience, my body responded the most when I changed things up and "shocked it" in both training and food, so I can see how these methods work however, during my cutting phase, I did this by cycling through low carb and carb up days rather than fasting as such. I love his idea for women in particular that the heavier you lift, the hotter you'll look (so true). Xxx
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RHP User
13 years ago
Thanks all ... fantastic information provided. Totally agree about the sugar thing and probably the hardest thing for me...I have a sweet tooth which I constantly fall foul of. I'm off to google some further information on the pointers found here.. wish me luck.. x
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RHP User
13 years ago
First of all you can't expect results in a couple of months unless you go hard and only workout all day and night. 80% of getting a "better" body is about diet and 20% is working out. All those marathon runners are skinny you can try jogging long distance. Imo if you can change your diet and do cardio you'll be fine and get a toned body but these kind of goals don't happen overnight, you have to be consistent for quite a while.You should youtube some workout videos or forums and see what they say, the first website you check won't always be correct so check another forum to see if they say the same thing and another one if something seems fishy.A good way to burn fat is to walk in the morning before you have breakfast, don't walk too fast, just a normal easy pace.
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