How many crucnhes,push-ups and miles should I do each day? I wanna get a six pack or atleast lose this gut of mine and I wanna gain some muscle in my arms and legs. I run alot each day,but never know how much,I need to know a daily mile or time ammount. Same with push-ups and sit-ups/crucnhes?
Please don't just put out numbers...
2006-07-12 07:56:36 · 2 answers · asked by CJ 2 in Health ➔ Diet & Fitness
i did a number scale
50 crunches
20 pushups
2 mile run
increase each by 10, 5, and 1
2006-07-12 08:01:05 · answer #1 · answered by futurehero5200 5 · 0⤊ 0⤋
It's not really a question of how much exercise you need to do, it's about how you can drop your body fat percentage down to below 10%. So, you are lucky, I am not punching out numbers. If abs were that simple, we'd all be sporting them.
When you drop your body fat below 10% (for males) is when you'll be able to see the efforts of your work. If you don't have your body fat in order, you can do crunches till the cows come home and you aren't going to see them.
To achieve body fat loss, you are going to have to burn more calories than you consume in a typical day. This means eating smart, exercising and counting calories. Use http://www.fitday.com. It's free and easy. Try to consume about 250 - 500 calories less per day than you eat to lose the blubber. It'll take time, but the loss will occur. Abs are not made over night.
Also purchase a body fat scale -- they are like 50$ at WalMart. I have one from Tanita and it works nicely. That way you know how much further you have to go in getting a 6-pack.
Good luck.
2006-07-12 08:08:23 · answer #2 · answered by mchenryeddie 5 · 0⤊ 0⤋
The following healthy living recommendations will help you if you’re trying to lose weight, tone up your muscles, have aspirations of building lean muscle mass, are attempting to get a wash board stomach, or just want to feel better:
*1) Burn more calories then you're consuming everyday and measure your results using the following formula: Calories Consumed minus Basal Metabolic Rate (BMR) minus Physical Activity. Get a fitness calculator that you can put on your cell phone and computer. This will allow you to easily calculate this formula, log your daily calorie consumption, and register your physical activities.
*2) Eat natural and organic foods found on earth versus something created by a corporation to make money. Eat meals in small portions throughout the day and take a good multi-vitamin supplement.
Avoid “High Glycemic Load Carbs” (sugar, pastries, desserts, refined starches such as breads, pasta, refined grains like white rice; high starch vegetables such as white potatoes) and drink lots of water.
Do not try fad diets or diet pills. Here is an excellent food pyramid that anyone can follow: http://www.rayandterry.com/html/images/PyramidLRG.gif?osCsid=26a424be471d1337e7c2f105d5c64d9d
*3) Exercise on most days by doing cardiovascular training and/or resistance training activities.
Read a book or find a certified trainer to make sure your doing all resistance training exercises correctly. A great book to buy that teaches you the resistance training basics is “Weight Training for Dummies”. A superb magazine to buy with excellent resistance training routines that will not get you bored is "Muscle and Fitness". Signup for the free newsletter.
A good book to buy that teaches you the cardiovascular training basics is “Fitness for Dummies”.
*4) Get plenty of sleep. Sleep experts say most adults need between seven and nine hours of sleep each night for optimum performance, health, and safety.
*5) Educate yourself continually on health issues and make a life long commitment to good health. A great free publication is “Dietary Guidelines for Americans 2005”. A superb book to read is “You The Owner’s Manual”. An excellent periodic publication is the “Nutrition Action Health Letter”. A reputable test you can take to measure your biological age is at http://realage.com
Look at all areas where you can enhance your health. For example, make improvements in the quality of the air you breathe. Review outdoor air quality forecasts where you live and get an indoor air purifier. Email me if you want a good indoor air purifier recommendation and if you have other questions.
*Click on all the source links below to get the full benefit of the recommendations. The answers presented to your health questions are not intended to be a substitute for professional medical advice, diagnosis, or treatment. Always seek the advice of your physician or other qualified health providers with any questions you may have regarding a medical condition.
2006-07-12 21:18:46 · answer #3 · answered by Anonymous · 0⤊ 0⤋