Getting muscles?

Question

I am a overweighted person, as in fat, but it isn't very fat, just chubby. I have no equipment at my house, and I have no acsses to a gym, but i would like to lose weight and get muscles. I have been eating healthy and and doing cardio exercises, like jogging swimming and much more. Also I've been doing crunches and some other exersies. However I'd like to get muscles and i would like to know if there are any exercises that can help me get them, like triceps biceps deltas, pecks, abs, backs and much more. If anyone knows a full exercise program please tell me. I wouldn't like buying books so I haven't went to any book stores yet. Please help me

ok then if you do have dun bells or weighs like the smaller ones how do you use them?

Answer 1

no easy solution. extend your time at the gym. eat more fruits and vegetables. as last recourse liposuction.

Answer 2

you need to do 200 minutes of cardio a week. Remember fat does not turn into muscle, so you need to lose your fat while putting on muscle. The 45 minute thing is not true, but don't over 60 minutes at a time.

Do 5-10 minutes of cardio to warm up, then do your weight training. Do 30 to 60 minutes more of cardio, then go home.

The best time to eat is just after your workout within an hour when your metabolism is raging. For your muscles, incorporate some isolated soy protein or whey protein. Whey is more potent but the soy tastes better!

Don't look at your scale as the be all and end all, but get a measuring tape to check your progress, and that will show more tangible results.

Good luck and stick at it.

Answer 3

Hey William! You'd be surprised how most of the workout machines that you see in gyms today were originally devised in people's homes, using common, everyday things. Don't feel like you can't workout just because you don't have access to a gym (although that's always nice), because there's lots of things you can do at home besides crunches to build muscle. Rather than go into all of them here, I recommend Arnold's book "The Education of the Bodybuilder" which can be had from Amazon for 4 bucks. I suggest you buy a pair of dumbells, which can be had for about 20 bucks. This is really all you need.

Answer 4

well i know EXACTLY how you feel, i was in the same boat about a yr ago. needed to lose 30 pounds for a weight class and no equipment at all at my house. so what i did was run, pushups, and do an ab work out at least 5 days a week. start running about a mile and then slowly build up to as many miles as you can run. i went from 170 to now 135-140. try also some supplements, i would recommend hydroxycut hardcore, that gives u so much energy to work out and increases thermogenesis (calorie expendeture)

Answer 5

there are so many possibilities when no equipment is available at home. First, do you have a kitchen? Walk into the your pantry closet and pick out two cans of corn! You can do arm curls with those. Hyper extend your arm back and you can work your backs of your elbows....stand up against the wall, and lower yourself slowly, when you find the most difficult place to be in and you feel burning in your legs, Youve got it! Stand there until you can't anymore and your working the leg muscles....experiment....its fun!

Answer 6

The best way to get muscles is do weights at least 3 days a week. it will help lose your fat too. If you are over weight you might want to try the south beach diet for 6 weeks and do weights too. it really works.

Answer 7

steve got it right-- lifting weights is by far about the best exercise there is. you can improve abs- legs- biceps- and almost any part of your body. perhaps you could find a friend who has the equiptment.i recommend that you have a spotter(another person) to lift the weight off if its too heavy.

Answer 8

try doing about 35 push ups a day and 25 sit ups a day and thats really it.also u can try running a mile a week.thats about 5 times around a block

Answer 9

Read some muscle making tips on this site

Answer 10

maaaaaaaaaaaaaaaaaaaaaan!
forget all that
i'm just gonna lay of them twinkies
and then i'll lose the weigh in the after school program
and that's what you should do too dude, just have fun doing normal activities

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~~~The Hot Latin Princess~~~
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