[Pomander]

So i'm not a gym member, but I do want to get in shape. So every night before bed, I get out my yoga mat and work out for one or two songs on my iPod.

I usually do:
Crunches
Planks
Pedaling
Push ups
Leg lifts

Anyone else do at home workouts? I'm looking for more variety, so list yours!

 

[JADE]

I know this is going to sound funny, but I bought the Wii Fit video game last month. It's basically a video game that comes with this electronic pad and it teaches you to do different yoga and home exercise routines. It's not a super rigorous activity and of course it's not the same as going to the gym, but it's interactive and fun and keeps me motivated to stay active and do at least a half hour of exercise every day.

 

[Freddy]

Pomander, I don't know what kind of shape you're in or what your goal is, but I doubt you're going to have any drastic change in your body working for about ten minutes (since each song is about five minutes long). Additionally, your exercises aren't progressively loading since they're basic movements or bodyweight exercises. If you're happy with what you're doing, that's cool, but I'm just saying that real change doesn't come easy.

 

[salinababie]

I do dvd dance exercise aerobics. I love to dance so this keeps me having fun learning new moves and working out at the same time. I like the hip/hop, salsa work outs. I do these about two times a week, other days I go to the gym.

*I agree with Freddy

 

[Pomander]

Well, i'm not really looking for a drastic change in my body. I have a good BMI and everything, I just want to lose a little fat off my tummy and thighs, and maybe get harder muscles all around.

I figure doing a little bit every day is better than nothing at all.. but if it'll make no difference, then I don't want to waste my time!

Also, what do you mean by progressively loading? I don't know squat about working out, as you can probably tell

 

[pbandj]

I do 100 sit ups a night. I know it isnt much but if you do it eveery day you dont really need to do anything else except watch your eating habits

 

[Freddy]

Progressive loading means increasing the level of resistance as your body adapts to its current levels of load. For example, this week you can bench press 75 lbs. and two weeks later that weight goes up to 85 because you got stronger. However, with your routine you're not able to do that, which means that your body won't progress. You're going to have to add resistance to your routine to make it harder as time passes.

Also doing 100 sit-ups every day won't do you any good. You should have a good ab workout once a week, that's all that's necessary as its just like any other muscle. You wouldn't do a leg workout everyday right? Same holds true for the abs.

Once again, if you're happy with your routine, then stick with it. Doing something is definately better than doing nothing, but if you can get better results by changing a few things, its worth it right?

 

[Freddy]

Oh yeah, I just remembered. When I was young, I used to watch my mom workout to the Cindy Crawford video.

You can find it here:

YouTube - ''Shape your body'' workouts by Cindy Crawford. Legs

 

[Pomander]

^Right, so what should I change? How do I increase resistance--I don't have weights or anything. Should I put a book on my back while I do push ups? Something tells me i'd seriously injure myself...

 

[Freddy]

If you think you'd injure yourself by adding weight to a pushup then forget my recommendations from above. I thought you'd be at a more advanced level than that. When the time comes, you should consult a personal trainer at your local gym for recommendations.

 

[Pomander]

Well I'm just saying that it might fall on my head or something. But I could probably think of some way to keep it there...idk, i'll try it.

 

[Freddy]

Yeah, it's not exactly acrobatics. Give it a shot though, you might like it.

 

[vtoodler]

You should try the eight minute workout. I hear that their exercises are not only intense, but are also very effective in helping you to loose weight.

 

[juadlu]

I agree with Freddy you do need to commit a bit more time to exercise to see results,it depends on what you want to achieve.I have tried lots over the years and think it's a personal thing as to what you prefer,doing the same reps at the same time can become monotonous!
I tried the gym ,but found I prefer to exercise at home too.I try to fit in a minimum of 20mins to a max of 50mins about 4 x a week on alternate days.This includes some step aerobics,free weights, videos and running.If you swap and change to doing what you feel like on the day you don't get bored!

 

[Freddy]

You should try the eight minute workout. I hear that their exercises are not only intense, but are also very effective in helping you to loose weight.

No offense, but 8 minutes will get you nowhere. Doesn't matter what kind of training it is.

 

[Rishi]

No offense, but 8 minutes will get you nowhere. Doesn't matter what kind of training it is.

I disagree. I do a mile run every other day for about 8 minutes and I've lost about 10-15 lbs since I started 3 months ago. That's the only workout I do right now and I haven't changed anything else in my diet or daily routine.

 

[Freddy]

There's something missing from the equation. You wouldn't touch fat stores at 8 minutes, in fact at the pace that you're going at you wouldn't deplete glycogen loads until about 30 to 45 minutes. The only way I could see this possible is if you were completely inactive prior to those three months.

Also after losing 15 lbs. your body WILL require less food, so while your diet may not have changed, the amounts of food will. Your basal rate drops which means that your maintence caloric intake is lower as well. Do you know how many calories you were consuming before and after the three months?

 

[Freddy]

Moreover the math doesn't add up.

To lose a pound of fat, you need to burn 3,500 calories. This has to be done BELOW your basal rate, which is the amount that is consumed daily through normal body activities.

At the rate 8 minutes for one mile you are burning 795 calories PER HOUR (at say 150 lbs.), or 13.25 calories per minute. If you run for 8 minutes, you are burning a total of 106 calories. If you do this every other day than in a month you will burn 1,590 calories per month, which will equal less than 1/2 lbs. per month in weight loss provided you don't have any cheat meals. In three months, you would have lost 1.5 lbs. You simply aren't doing enough.

To lose 15 lbs. in three months you are losing 5 lbs. a month, which is easily achievable, but not running a mile every other day. To reach your goal you'd have to lose 1.25 lbs. per week, or 4375 calories a week. If you're doing it every other day than you're doing it 3 or 4 times per week, so let's say 3.5. In order to lose that much you'd have to burn 1,250 calories per jogging session or run for an hour at the rate of a mile every 5.5 minutes.

Your math to me doesn't add up.

 

[Rishi]

Yes I was fairly inactive before I started with the running. I think you also have to consider that by starting this simple 8 minute routine, my body's overall metabolic rate has increased a bit which means I'm burning more calories throughout the day than I did when I was inactive. Also, there is a probably a good 5-10 minutes of time after my run in which my heart rate is still elevated and thus burning additional calories.

 

[vtoodler]

I think that for someone like you, Freddy--someone who is excellent shape--eight minutes will be child's play and would have little effect.

But for the average American, eight minutes is good. Also, the TAE BO eight minute workout is a little longer than eight minutes, but it's VERY, VERY intense from what I hear.