Need to loose fat and gain muscle.?

Question

I have been running, doing pushups and situps and have reached a point where I am no longer seeing any changes. What other excersises can I do to very my routine? I only have small hand weights to use and no bench. Any sugestions?

Answer 1

Cardio + Light weight training + Proper Diet = Goal

* Eat whole food
Top weight loss tips
Eat whole foods that are as natural as possible. When you eat whole foods that are full of nutrients your body will know how much to eat and how much not to eat. You do not have to count calories because your body is a wonderful machine. Suggest eating veggies, fruits, and proteins. Stay away from junk food, fried food, and anything else that you feel is bad for you.

* Eat fresh fruit
Eat at least two servings of fresh fruit every day. Choose whatever type of fruit is in season. Also consume protein because both fruits and protein can fill you up and it makes your stomach seem like its full.

* Drink enough water
Drink the best weight loss supplement known to man, water. Most people do not know the difference from being hungry for food or thirsty for water. A great deal of times people eat when they should drink. Most likely you will not feel as hungry if you are getting enough water. You will be satisfying the thirst, which is confused for hunger. Water also helps you digest food better. Drinking water before you eat will help fill you up.

* Always chew your food
Always chew your food well. Chewing your food well will ensure that you get the most nutrients out of your food. Getting the most nutrients will satisfy your body therefore you will eat less. Another benefit of chewing well is that it helps aid in digestion.

* Take small meals
Eat small, frequent meals in a day. Large meals tax your digestion system, making it work harder. Taking too much time in between meals makes you hungrier for the next meal. That means eat 5-6 meals a day instead of 3 huge meals a day.

* Include protein at meal
Include good sources of protein at meal, chicken, fish, legumes, peanut, cottage cheese, eggs or yogurt.

* Shut off TV while eating
Shut off the TV whenever you eat – that includes meals and snacks. Studies show that we automatically eat larger portions when we snack in front of the tube, and typically those foods are high in fat and sugar, which means excess calories!

* Increase your physical activity ( Cardio )
Increase your physical activity. Most people are over weight because of a lack of physical activity. Start walking more, bicycling, walks your dog for longer periods of time, swim, dance and leave the car at home when you can. It’s important that you choose a physical activity that you enjoy because you’ll stick with it.

*Weight training ( Light 5 to 10 lbs )
buy some dumbells that are 5-10 lbs and do some exercises with them. Search google: Dumbell exercises and you will see a bunch of useful links along with pictures and description on how to do it. When gaining weight but your doing everything correctly and see changes in your shape, that means you are building muscle and muscle weighs more than fat so dont be alarmed when that happens. You can workout in front of the TV and watch your favorite episode of whatever and it will make time go by faster

http://www.exrx.net/

Answer 2

1

Answer 3

Build Ripped Muscle Fast

Answer 4

This is a tough one with out a lot of workout equipment. However, running back Hershel Walker who played for the Raiders a number of years ago never lifted a weight in his life. He did a lot of Isotonic exercises instead of Isometric(Weight lifting) Isotonic exercise is more or less pushing against immovable objects like a brick wall or a door jam or a floor. He would push against a wall for as long as he could he would grow tired and then do it again. He would develop his chest and arms this way. He would do hundred of pullups, chinups, situps, pushups. Also take a backpack and fill it with some rocks, bricks, dumbells etc and run with someweight on your back. Or go to a place were there is a lot of stairs and run up and down stairs with weight on your back. Hershel did a lot of that. Also, you can make your own weights using rocks, moving heavy things like sacks of cement or barrels of hay. Chopping wood is also good. You just have to be creative that is all. Don't let the fact that because you don't have equipment or money to join a gym stop you from getting in a good workout. You just might have to use some stuff around your house or your yard. I hope this helps. Take care and before you stretch before you workout.. Later. Good luck..

Answer 5

Here is a aid organization known as OA for eatting issues. This is what one character stated approximately there revel in: Twenty-One and Afraid As a early life, I did not feel I would believe any one. Yet, the secrets and techniques that haunted the corners of my brain had been destroying my existence and making me loopy. I knew that I used to be very practically finishing my existence. If I did not finish it myself, I knew that my disorder of compulsive consuming and purging could finish it for me. I grew up in an alcoholic dwelling and used to be molested usually by way of "household peers." Being the quiet well lady of the household, I on no account instructed a soul. I began taking flight and quickly grew to become the arena's finest chameleon. I would placed on any masks. Food used to be the one factor over which I had vigour. When I used to be irritated or harm, I could smile sweetly and act as though the whole lot had been nice. Then I could pass off alone to binge and purge till I felt well once more. However, this well feeling used to be most effective transitority. Soon the disorder overtook my frame and soul, leaving not anything of the truly me. I hated all people round me. I used to be useless within. Then, on the age of 21, I stumbled right into a Twelve-Step assembly. Thank God! My existence has on no account been the equal seeing that. Working the Steps stripped away the useless layers and taken alive the character I had buried. The final a few years had been stuffed with finding out, developing and forgiving. Finally, I can appear into the replicate and prefer what I see. I are living the Twelve Steps. I am now not ideal, however I paintings difficult. I have had my usaand downs, but if I entered this application, it used to be like leaving a jail and running by way of heaven's gate. For me, there is not any turning again. Life is so useful and costly to me in these days. I spent so decades numbing the affliction. Now I have an complete formative years to atone for — such a lot to believe, such a lot of hearts to contact, such a lot left to revel in. I am thankful for who and what I am. I owe my existence to God and to the Twelve Steps. I would have died. Instead, I am thriving. The present of healing is a lovely, existence-lengthy travel ceaselessly. — Reprinted from Lifeline, March 1998, p. nine

Answer 6

It looks as if you've reached a plateau with the equipment that you have. You might want to invest in some heavier weights and and a bench. I think you'd really enjoy working out this way. You can do a full body work out with the weights and the bench. Go to www.bodyforlife.com and look at their demo exercises and you'll see what I mean.

Answer 7

If you have access to an olympic-length lap pool, you will make the changes you desire. There is no substitute for a full-body workout during lap swimming for 1/2 to 1 hour a day.

Good luck.

Answer 8

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Answer 9

walk with hiking poles for 22 minutes youll burn 20 percent more calories

Answer 10

after breakfast stick to water