what type of home exercises can I do?

Question

I am trying to lose weight and I just want to know what kind of exercises I can do at home and how long I should do them? Also the types of foods I should eat?

Answer 1

smoke weed!!

Answer 2

I walk for about 45 minutes early every morning. you could do that or ride a bike or do aerobics to a tape or DVD in your home. put on music and dance, even. eat lean meats that are baked, grilled, or broiled. fish and chicken or turkey are best. steamed or raw vegetables, fresh fruit, whole grains, lots of water. these sites will help. avoid sweet or fried foods.

Answer 3

The following is a short list of the most common forms of cardiovascular exercise, with the advantages and disadvantages of each one. This is by no means a definitive list. If you do something that's not on the list and it works for you, keep doing it.
Common Cardiovascular Activities



Walking
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Walking is probably the most common form of cardio. People all over the world do it everyday. It is very low-impact and can be done for hours on end, making it perfect for low-intensity, long-duration aerobic training. Fast walking can even get your heart-rate up into the aerobic training zone (70%) if you really push it or walk up hills.
This is the form of cardio most often recommended for beginning exercisers, as it is very easy and not stressful to the body at all. Walking shoes can be a good idea if you plan on walking a lot. If you use hand weights while you are walking, be aware that studies have shown no difference in calories burned, strength or bodyfat as compared to people who did not use hand weights.

Running/Jogging
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This is classic cardio and probably the first thing people think of when they think of getting in shape. Running can be done on the road, on a track, on a treadmill, through the woods, etc. All you need is a pair of shoes. Running is a very natural activity, one that the body was built to do.
Running is also very effective at reducing hip size. It is a very high-impact activity though, and very overweight people would be better off with something less jarring such as fast walking, cycling or swimming. As with anything, start off slowly and gradually work up your speed and distance until you get where you want to be. Running can also be a very social activity if you have a running partner or join a running club.
But beware, here are some preformance tips that can help you...
• Be careful when running down hills, as the impact is much greater. Overuse injuries due to excessive running are often caused by running downhill.
• Ensure your foot is landing straight and is not splaying out to the side or inward.
• If you get abdominal cramps while running you have a few options: stop and let it fade, stretch it out a little while running, massage the area, press on the area with your fingers or use your fist and punch the spot lightly. Cramps are caused by localized circulation difficulties. These strategies will help increase the circulation.
• Get good shoes.
• Allow your torso to rotate when striding. This will lengthen your stride and tighten up your waist as a bonus.
• Keep your body erect and do not allow yourself to hunch over.
• Don't bounce up too high when running. The goal is forward motion, not excessive up and down motion.
• Don't run in areas where air pollution is bad. Running gets air into the really deep passages of your lungs. You don't want to saturate those areas with pollution.

Aerobic Dance Classes
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The aerobic dance class is what likely pops into your head when you think of aerobic exercise. These classes can be very effective for cardio training. Be sure you are being taught by a qualified instructor. There are also many excellent videos out so you can exercise in the privacy of your own home instead of going to a class.
For many people, the social component of aerobic classes is what keeps them coming back. If you have no rhythm, however, this may not be for you as you may get frustrated. You can buy aerobic shoes or simply use ordinary running shoes (make sure they have good padding and ankle support).
There are a few different basic types of aerobics: low-impact, high-impact, step and water. Let me explain them further...
• Low-Impact aerobics classes always keep one foot on the ground. There is no jumping or pounding to hurt joints. This is a good thing for anybody but especially for those who have a lot of excess weight and can't or shouldn't jump around.
• High-Impact aerobics involve some jumping movements and are appropriate for more advanced exercisers than beginners.
• Step Aerobics are done on a raised platform (adjustable) using a variety of moves designed to take advantage of the stepping-up movement. Step aerobics can be low-impact or high-impact.
• Water Aerobics are simply aerobics done in the water. They are very low-impact and, due to the buoyancy of the water, are very good for overweight people. It is not necessary to know how to swim to do water aerobics as they are usually done in waist-high water.
A recent innovation in aerobics is to include various marital arts or boxing moves into the mix, e.g. punching, kicking, etc. The popular Tae Bo™ videos are an example of this style. They give you the benefits of an aerobic workout plus some knowledge of self-defense.

Sprinting
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Run as fast as you can. This type of cardio is suited to interval training and is generally not appropriate for beginners. Here are some tips for effective sprint training...
• Explode with as much power as you can, keeping your stride length as long as possible.
• Kick your heels up behind you and stretch forward with your feet before you plant them.
• You should lean forward somewhat as you sprint to keep your center of gravity slightly unbalanced in the forward direction.
• Stay on the balls of your feet for the first few seconds of acceleration then stretch it out and plant with your heels.
• Your arms should be pumping powerfully and your head should stay looking straight forward.
• You can try finishing longer runs with a sprint at the end, just to finish strong or test your willpower or just to beat your running partner.

Swimming
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Swimming is usually done in a pool (it can also be done in a lake or ocean as well). Lessons are always available at most swimming pools if you don't know how to swim. Swimming is also a great total body workout that is completely non-impact. It is perfect for very overweight people, injured people and paraplegic people. Swimming can be done as long-duration, low-intensity exercise or as high-intensity, short-duration exercise. It is also a very useful skill to have.
Here is a list of basic equipment that you will need for swimming...
• A good pair of goggles is a must. They will allow you to train longer without burning your eyes out from chlorine or salt.
• For extra resistance, try wearing a shirt when you swim. When you swim without the shirt, you will feel like greased lightning.
• One of the great things about swimming is that it can be done arms-only if you have a leg injury and want to maintain your cardiovascular fitness.
But, swimming does have a few disadvantages, though. First, it is not particularly convenient if you don't own a pool or live near water. It's not like walking where you can walk out of your house and just do it. For maximum effectiveness you have to know how to swim, which can take a long time to learn properly. It is also a non-weight bearing activity and will not contribute to bone density, as other weight-bearing exercises such as running will.
Also, swimmers tend to carry more of their bodyfat subcutaneously (under the skin). This is the body's reaction to training in water. Because you are constantly losing heat to the water, the body will try to protect against this by increasing the insulation near the skin (fat). If you are trying to get very lean, regular swimming is not the way to go, though it is okay for occasional use.

Road Biking and Mountain Biking
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Cycling is becoming more and more popular due to its convenience, enjoyability and value as an exercise. The only downside is that it does require specialized equipment (a bike). Always wear a helmet when cycling to reduce the risk of head injury. Mountain biking is a great way to get some exercise and get out of the city at the same time. It is faster then hiking and can go where trucks cannot. It is a non-impact activity (unless you wipe out) and is very easy to monitor intensity.
Here are a preformance tips to maximize your training time on your bike...
• Try to keep your pedaling cadence (r.p.m.'s) high, especially on hills. This will reduce the amount of force you need to exert.
• Make sure your tires are properly inflated. If they are too soft, you will have to work harder.
• Be very careful when cycling around vehicles. They aren't always looking for you.
• Standing up in the seat can give you extra pushing power by adding your bodyweight to the downward stroke of the pedal. This is especially useful on steep hills.

Rollerblading
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Roller blading is exactly like skating on ice without the ice. It is also known as in-line skating because the four wheels are in a row instead of at the corners like in traditional roller skates. This exercise is great for the lower body and is fun and convenient.
The advantage of this over skating is the ability to go up hills. You can't do this on ice. Uphill rollerblading is great exercise. Be sure to wear protective equipment. You may find your lower back limiting you in this type of exercise. Be sure to stretch it out and take breaks when you need to. Rollerblading lends itself to all types of aerobic training and is very low-impact. The downside of blading may be your skating ability but it is fairly easy to learn how to do it enough to get a good workout.

Cross-Country Skiing
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This is one of the best all-around aerobic exercises there is. Every major muscle group in the body is involved in cross-country skiing. The only limitations are snow, equipment and skill. It is a very smooth motion with no impact at all and is appropriate for all levels of conditioning. Skiing is more suited to long-duration aerobic activity.
Conclusion
Good luck! Whether you choose to do one of these cardio activites or one of your own, there are ways to exercise and still have fun, enjoy the sun, and hang out with friends.

I have been receiving a lot of e-mail lately about diet. In the past, I was never concerned about what I ate. I just went to the gym, trained hard, and that was the extent of my routine. Not until recently did I realize the power diet has over the way your body looks and performs. I believe that diet is at least 75% of the fitness equation. In this article, I'm going to describe in detail what I have learned about diet during my 12-week transition period.
When to Eat and How Often
This might sound strange, but you have to eat more often to lose fat and gain muscle. During my transition period, I never ate less than 6 meals a day.
• Try to eat every 2 to 3 hours.
• Do not eat complex carbohydrates after 6:00 p.m. or four to five hours before going to bed.
• Try to eat one gram of protein per pound of lean body mass on lifting days and .8 grams of protein per pound of lean body mass on non-lifting days.
• Never eat more than 70 grams of protein in one meal.
Carbohydrates
When I think of carbohydrates, I think of energy. Carbohydrates supply our bodies with the energy it needs to make it through a workout. Without an adequate supply of carbohydrates, the body goes into carbohydrate deprivation. This is called a state of ketosis (meaning our body is using protein as energy). This is not a good state to be in for long because it will rob the body of muscle tissue in an effort to create energy. On the other hand, if too many carbohydrates are consumed, they convert into stored fat. The idea is to consume just enough carbohydrates to make it through our workouts with sufficient energy. I have broken down carbohydrates into these three categories:
• Simple carbs: These are sugars, or quick energy. They are absorbed very quickly into the body. Ex. Anything with sugar, also fruit
• Complex carbs: This is where you get long-term energy for the day. These are long chained carbohydrates that brake down slower, giving us energy over a prolonged period of time. Ex. Oatmeal, potatoes, pasta, rice, breads
• Fibrous carbs: These are things like vegetables. I think of them as roughage in order to stay regular. Make sure you include them in you later meals when you can't eat complex carbs. They are also a good source of vitamins. Ex. Leafy vegetables like lettuce.
Protein
Proteins are the building blocks of our muscles. Without a sufficient amount of protein in our diet, our muscles will not have the raw materials that they need to build up, or even hang on to what is already there.
Net protein utilization: Not all protein is created equal. Different foods are absorbed more than others. For example, egg white protein is absorbed at 88%. That means we get about 9 eggs to our muscles. On the other hand, chicken breast are absorbed at 68%, meaning we get about 7 breasts to our muscles. It is imported to eat a wide verity of protein foods though; no one protein source has all the amino acids we need.
• Whey protein (100%): the best source of whey protein is from protein supplements. It is also absorbed very fast by the body, so it is best to take this when your body needs amino acids quickly: like right after a workout or when you first get up in the morning.
• Egg whites (88%)
• Fish (78%)
• Chicken breast (78%)
• Soy protein: My one bit of advice would be to try and stay away from soy protein. It is not absorbed very well by the body.
Fats
We normally think of fats as being bad. The fact is certain fats are essential to building muscle and carrying out various functions of the body. There are 2 fat types we need to be concerned about:
• Saturated fats: these are the bad fats. Avoid these fats as much as possible. You will find these types of fats mostly in meats
• Unsaturated fats: these are the good fats. They are a good energy source and help us build muscle. You can find from plant oils. Peanuts are also a good source.
Water
Do not under estimate the importance of water! If you are looking to get lean, water will be your best friend. Drink as much as you can and as often as you can. Also, it is very important to drink lots of water when you're eating large amounts of protein to clean urea from the system.
Vitamins & minerals
As resistance training athletes, we have a greater need for vitamins & minerals. When we workout and bring blood to our muscles it is important that our blood is full of those essential vitamins & minerals if we want to grow.
Supplements
Supplements are just that, meaning they are used to supplement your diet, not replace it. Don't ever think of it that way.
Hierarchy of supplements:
I developed this hierarchy of supplements based on what I thought were the most important and also by price.
• 1. Proper diet: Without proper diet you are just wasting money on supplements. Start here! Do not think that supplements are going to do it for you alone.
• 2. Multi-vitamin & mineral: It is very important to have all your vitamins & minerals when resistance training. Most of us are lacking in some areas, make it a priority to make this your first supplement.
• 3. Protein powder: It is usually very hard to get all the protein you need from real foods. Powders make it much easier. Also, these powders are absorbed fast by the body making them ideal after workouts or before and after sleep.
• 4. Creatine: This is great for harder workouts. It also makes you muscles hang on to water, giving them a better environment to grow.
• 5. L-glutamine: This is an important amino acid in muscle recovery
• 6. Branch chained amino acid: These are great before and after workouts along with L-glutamine because it gives your muscles all the amino acids it needs to repair and grow.
• 7. ZMA: This helps you release more growth hormone while you sleep, increasing your size and strength.
• 8. Thermogenic: These really help in the fat loss process. They also help you hang on to more muscle while dieting due to the fact you can eat more.
• 9. Meal replacement: Although very expensive, meal replacements make it much more convenient to get some of your meals in. Also, you can get in more meals than if you were to eat only real foods.
"The golden hour"
Remember "The golden hour" because it will make things so much easier for you. "The golden hour" is a window of opportunity we have to get everything we have depleted in our body back in a short amount of time. Think of your muscles as a gas tank: When you workout, you use gas for energy or in this case glucose. After a workout, our muscles are in a unique state. They are able to fill back up very quickly leaving you full for the next workout. If you wait to long, your muscles don't fill back up as easily and the carbs you eat are more likely to be stored as fat. Doing this will also let you take advantage of insulin's muscle building effects from the simple carbs you have ingested. You want to ingest 50-75 grams of simple carbs right after a workout. Also, this is when you want to take your protein shake because it will absorb quickly and supply your muscles with the amino acids that they need.
Insulin
This is a very complicated subject, but all we need to know is that insulin can help us build muscle or can make us fat depending on the timing. Insulin is released by the pancreas in response to elevated blood sugar levels. We can achieve a high blood sugar level by ingesting simple carbs. Like "the golden hour" we have a window of opportunity to take advantage of the muscle building effects of the insulin without getting fat. We have about 4 or 5 hours after we workout to take advantage of insulin. If we take in too many simple carbs out of this window, we are very likely to store fat.
Cheat day
The theory behind the cheat days is you take one day every 2 weeks to eat anything you want and actually get leaner. It might sound crazy, but it worked for me. When you eat low carbs for a time for body begins to think it is not getting all the food it needs (because your not storing any fat) and begins to slow down your metabolism. When you bombard your body with food on that one day, it tricks your body into thinking it has all it needs and speeds your metabolism back up. I can tell you from experience, every day after a cheat day I felt leaner and looked better.
Ketosis
This is when your body uses protein for energy. This happens when we have too few carbs in the body or when we over train. I went into the state of ketosis for only the last week of my 12-week transition for a couple of reasons: (1) I wanted all of my muscles to shrink down so when I carbed back up, my skin would be tighter. (2) When you go into ketosis it seems to bring the water out from under the skin. Don't go into this state to loose fat. Without carbs your body can not burn fat effectively. You will loose weight rather quickly, but only because you don't have as much glycogen in the muscle. Also, you are simply loosing water. Remember that proteins are the building blocks for muscle and that means they are fair game for energy when in the state of ketosis. I would not recommend going into this state unless you are trying to get into a super ripped state for a short amount of time, like for a bodybuilding contest.