Time To Lose Those Winter Pounds...

[His Wife]

I meant to post on this when I initially saw the thread...but got distracted.

Great post Anton!

Okay...you 6-pack guys...I could use your help here too!

About 5 years ago, I underwent multidiscetomy, L5, L4, L3, L2. I've carried more weight now around the stomach, hips, and thighs. I hate it! I had underwent physical therapy four months following the surgery, but it was in a gym with all the equipment, which I cannot afford at home.

Even after having a baby, I was able to get my tummy flat again and was proud of that, and that was early 30's. I'm older too now, so not sure if that makes a difference.

What are some things I can do SAFELY at home to help tone and tighten these muscles without reinjuring anything? Any ideas?

[Chronic_Toker]

IMO, the best way to shed that extra weight around the waistline is interval training. It's like regular cardio but not as intense and it burns more fat. The idea is to keep your heart rate in the appropriate range so the fat gets burned rather than muscle (which goes when your heart rate gets too high).

This is a good starting point but it varies for all people. There are websites that show you you're target heart rate...research that and do 'test' runs to determine how much time is spent walking and how much is spent jogging. Here we go:

5 minute walk (warm-up)
3 minute jog
2 minute walk
3 minute jog
2 minute walk
3 minute jog
2 minute walk
3 minute jog
2 minute walk
5 minute walk (cool down)

As far as sculpting the abs...do exercises that raise your shoulders as well as your feet (works top and bottom of stomach). Also, don't use weight when working them cause it tends to give you that turtle shell.

Finally, lower your intake of carbs during the last 6 hours of your day.

[anton...]

IMO, the best way to shed that extra weight around the waistline is interval training. It's like regular cardio but not as intense and it burns more fat. The idea is to keep your heart rate in the appropriate range so the fat gets burned rather than muscle (which goes when your heart rate gets too high).

This is a good starting point but it varies for all people. There are websites that show you you're target heart rate...research that and do 'test' runs to determine how much time is spent walking and how much is spent jogging. Here we go:

5 minute walk (warm-up)
3 minute jog
2 minute walk
3 minute jog
2 minute walk
3 minute jog
2 minute walk
3 minute jog
2 minute walk
5 minute walk (cool down)

As far as sculpting the abs...do exercises that raise your shoulders as well as your feet (works top and bottom of stomach). Also, don't use weight when working them cause it tends to give you that turtle shell.

Finally, lower your intake of carbs during the last 6 hours of your day.

great advice toker!!!

[DawgFanatic]

lose winter pounds? its gonna be winter in a couple of months...... :paper:

[His Wife]

yeah...I had to give Chronic Toker a CP for that yesterday. :wave:

[anton...]

lose winter pounds? its gonna be winter in a couple of months...... :paper:

yeah...

world weather and seasons do not go off america....

america is not the world...

your winter is not my winter...

yet i love america...

:usa:

[anton...]

yeah...I had to give Chronic Toker a CP for that yesterday. :wave:

just making sure you read his advice...

[His Wife]

I appreciate that, Anton!

He sure went out of his way, listing that out. I printed it out. Will try out!

But right now....

[anton...]

I appreciate that, Anton!

He sure went out of his way, listing that out. I printed it out. Will try out!

But right now....

:thumb:

i also like>>



also as a suggeston....

try getting a personal trainer for one session and get him/ her to write you a work out plan...

that could also work....


...


crunch

crunch

crunch

[His Wife]

Thanks Anton, good advice!

[Lorcust]

IMO, the best way to shed that extra weight around the waistline is interval training. It's like regular cardio but not as intense and it burns more fat. The idea is to keep your heart rate in the appropriate range so the fat gets burned rather than muscle (which goes when your heart rate gets too high).

This is a good starting point but it varies for all people. There are websites that show you you're target heart rate...research that and do 'test' runs to determine how much time is spent walking and how much is spent jogging. Here we go:

5 minute walk (warm-up)
3 minute jog
2 minute walk
3 minute jog
2 minute walk
3 minute jog
2 minute walk
3 minute jog
2 minute walk
5 minute walk (cool down)

As far as sculpting the abs...do exercises that raise your shoulders as well as your feet (works top and bottom of stomach). Also, don't use weight when working them cause it tends to give you that turtle shell.

Finally, lower your intake of carbs during the last 6 hours of your day.

He has a point, this is similar to: Hitt Cardio.

The goal of HITT Cardio is to alternate your intensity during workouts.

You see, if you stay at one pace, fast or slow, during a work out your body adjusts to that pace (during work-out) and it inhibits the way you lose pounds/burn calories.

Alternating at for example (on a stationary bike):
2 minutes 50% speed
2 minutes 90% speed
2 minutes 50% speed
2 minutes 90% speed
etc
etc

This keeps your body at a constantly changing pace, going from very active to active.

Myself? I'm partial to a stationary bike every morning, 1 minute 50%, 1 minute 90% for 20 minutes alternating. In additon to a weight training/conditioning course at the end of my school day, it all works out well.

Just remember the most important thing, Abs are made in the kitchen, not in the gym. Meaning, a healthy diet that is well balanced is very integral, perhaps more integral than an exercise plan. Just keep your calorie intake down and you will do fine.

A few more tips:

You loose weight by burning more calories than you consume. So technically you could eat a calorie-rich pizza, as long as you balance it with a significant load of workout to compensate for the calorie intake.

Another thing. It's better to workout in the mornings, than the evenings. Here's why. In the evenings, you have consumed all the calories you have consumed over the day. Working out then would essentially burn calories from over the day, yes, but then again, you could easily be back to square 1. You would have the same amount of net calories burned since that very morning.

Now if you exercised in the early morning, you would only have reserve calories. When the body rests at night, it uses those calories you consume over the day to replenish the body. At the beginning of next morning, most of the calories from the earlier morning would have been used by the body. At that point, you are operating off of reserve calories the body naturally stores up. This same reserve calories are the same thing you would see as stubborn fat around the stomach. Exercising in the morning burns up these reserve pounds the easiest, and is more effective for long term weight/calorie management.

I have not read other posts in this thread, so if it's been repeated, I apologize.

Either way, enjoy these tips and hopefully you can be fit and achieve your goals.

[His Wife]

Lorcust - I'll take all the tips you can muster. Thank you.

[watchthemiddle]

He has a point, this is similar to: Hitt Cardio.

The goal of HITT Cardio is to alternate your intensity during workouts.

You see, if you stay at one pace, fast or slow, during a work out your body adjusts to that pace (during work-out) and it inhibits the way you lose pounds/burn calories.

Alternating at for example (on a stationary bike):
2 minutes 50% speed
2 minutes 90% speed
2 minutes 50% speed
2 minutes 90% speed
etc
etc

This keeps your body at a constantly changing pace, going from very active to active.

Myself? I'm partial to a stationary bike every morning, 1 minute 50%, 1 minute 90% for 20 minutes alternating. In additon to a weight training/conditioning course at the end of my school day, it all works out well.

Just remember the most important thing, Abs are made in the kitchen, not in the gym. Meaning, a healthy diet that is well balanced is very integral, perhaps more integral than an exercise plan. Just keep your calorie intake down and you will do fine.

A few more tips:

You loose weight by burning more calories than you consume. So technically you could eat a calorie-rich pizza, as long as you balance it with a significant load of workout to compensate for the calorie intake.

Another thing. It's better to workout in the mornings, than the evenings. Here's why. In the evenings, you have consumed all the calories you have consumed over the day. Working out then would essentially burn calories from over the day, yes, but then again, you could easily be back to square 1. You would have the same amount of net calories burned since that very morning.

Now if you exercised in the early morning, you would only have reserve calories. When the body rests at night, it uses those calories you consume over the day to replenish the body. At the beginning of next morning, most of the calories from the earlier morning would have been used by the body. At that point, you are operating off of reserve calories the body naturally stores up. This same reserve calories are the same thing you would see as stubborn fat around the stomach. Exercising in the morning burns up these reserve pounds the easiest, and is more effective for long term weight/calorie management.

I have not read other posts in this thread, so if it's been repeated, I apologize.

Either way, enjoy these tips and hopefully you can be fit and achieve your goals.

Sounds like someone has done Body for Life or read the book. I could be wrong.

Its absolutely true. Nice abs start in the kitchen or at the grocery store.

With interval cardio, try 5-6 small meals a day. You might be saying ...how can I eat that much and with my busy schedual get in 6 meals a day...well I say if you want to you will.

Constantly eating throughout the day keeps your metabolism high never giving it a chance to rest until its time for bed.

Also, if you want to burn some fat apart from just doing cardio mix in a weight or two for resistance training. Muscle burns fat.

Basically losing weight is really simple. The average woman needs anywhere from 1500-1880 calories a day to survive. If you simply CUT out one thing throughout the day....that extra serving of mashed potatoes, that latte from starbucks, that extra scoop of ice cream...then you can cut out 300-500 un-neccesary calories. Like its been said on here already, in order to lose weight you MUST burn more calories then you injest. Just doing what I said above and eating in moderation could help you lose 1 pound a week.

That might not seem like much, but think about 10 - 15 weeks and how many pounds that would be. If it takes a while to take off then it will take a while to come back. These quick fix weight loss programs don't work over the long haul because they are just that...quick fixers not long term solutions.