How can i get rid of belly fat and gain muscle from now to august 12th?
I want to lose my belly fat
I want to gain bicep and tricep muscle and the curves in them so i wont need to flex and you can see the muscle outlining
I have weights but no machinery. Im ready to do anything right now even if it means going on a liquid diet or starving myself. PLease Help.
November 18th, 2010 at 12:54 pm
Eat right and do plenty of cardio exercise like running or riding a bike to get rid of the fat.
For muscle, work with weights. Might even want to start going to a gym to make your workout more effective.
November 18th, 2010 at 1:49 pm
You need to up your protein intake, lower carbs.. only eat good carbs (whole grains, vegetables, fruits and beans), Drink a LOT of water, and check out this website.. shows you exercises for specific parts of your body with videos and instructions..
http://www.bodybuilding.com/fun/workout.htm
November 18th, 2010 at 2:28 pm
try these exercises they work for me and its hard for me to lose weight:
Basic crunch: Lie flat on your back, knees bent and feet flat on the ground. Put your hands behind your head for support only, not to take any weight. Using your stomach muscles only, rise a few inches off the ground, hold for three seconds and return to your starting position. Do three sets of 15.
Standing twist: Stand tall and hold a towel or resistance band high above your head so your arms are straight. Slowly draw a large, wide circle over your head using your stomach muscles to move only the upper half of your body. Do three sets of 15. To make it harder, use a weight instead of a towel.
Feet lift: Lie flat on the ground and keeping your feet together and legs straight, raise your legs three inches off the ground. Hold for five seconds, lower them an inch and hold for five again. Don’t let your feet touch the ground at any time. Do three sets of 15.
Hanging knee raises: Hang from a high bar, like a chin-up bar. Bring your knees up to your chest, hold for three seconds, then bring your legs back down. Only use your abdominal muscles to lift your legs, keep your body still and use controlled, slow movements.
Slow bicycles: Lie on your back with your left knee bent towards your chest and your right leg extended a few inches off the ground. Place your hands behind your head and lift your shoulders slightly. Swap your legs slowly, keeping your feet and shoulders off the ground. Do three set of 15.
crunches where you put your hands behind your neck, lift your neck, and one elbow meets the opposite knee when you bring the knee to your chest.
Lie on your stomach, keeping your hips and pelvis flat. With your hands under your chin (or in a pushup position to assist in lifting, if necessary), contract your lower back muscles and lift your chest about 30 to 35 degrees off the floor. Hold, then slowly lower
Sit up straight in a firm, armless chair. Grab the chair’s edges just in front of your hips. While supporting yourself with your hands, slowly draw your knees up toward your chest while breathing out, keeping your lower back pressed against the chair. Hold, then slowly lower
Lie on your back with your knees bent and your lower legs placed horizontally on top of a chair. Your thighs should be vertical, your hips close to the chair. Curl up slowly, with your upper back about 30 degrees off the floor, and hold. Slowly return to the floor. For a more challenging workout, hold your legs straight up in the air.
Lie on your back, knees bent and feet flat on the floor, and place your left ankle on your right knee. Put your hands behind your head, with your elbows pointing out. Slowly raise your right shoulder toward your left knee, lifting your upper back and twisting slightly. Keep your elbow in line with your ear, not in front of you. Don’t pull on your head or neck. Hold, then slowly lower. Repeat to the other side.
Lie on your back and place your hands, palms down, alongside your thighs. Bend your hips and knees to form a 90-degree angle: thighs vertical, lower legs horizontal. Now slowly contract your abdominal muscles, lifting your hips about 2 to 4 inches off the floor. Keep your upper body and arms relaxed. Hold, then slowly lower.