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[clipunderground]

Ok, so I'm 27. I've been working Tech type "sit on my ass jobs" for 6+ years now. I've become slightly lazy (considering how active I was before), and my body is changing... I'm not a fat ass or anything but I'm loosing some of the shape I was so proud of before(mainly in my stomach).

My question to you guys is: what is a good exersize plan to follow? I'm not really interested in building bulk right now, I just want to be a little leaner. I want follow something that will have noticable effects on me over a short amount of time (2 months?).
I also don't want to burn myself out right away either. I need something that won't be too difficult to commit to.

Also, what are the best stomch exersizes to work the lower abs? There's gotta be something more effective then regular sit ups, right? I want to burn as much fat as possible and I don't mind trying extra hard on my stomach area..


Not sure if this helps but I'm about 6' 0" with a thin build and I weight about 170- 175ish.

 

[Malleymal]

I can probably help you with a thing or two....

first... make sure you start out all your workouts by stretching.... I cant stress enough how important that is to getting in great shape... you want to also start out with some warm up of sorts.. I start out by doing 120 pull ups with different grips... after that you needs to focus on ONE body part a day, and at the end do abs at least 4 days out of the week for the full effect...

I have been doing that ssame routine for the last 3 years and here are photos to show my gains... www.anglefire.com/nj2/mrblack


I will be getting this ab sheet from my partner tonight it is an ab workout from one of the players on his semi pro basketball team that is used by trainers around the globe, I will scan it and put it up sometime tonight or tomorrow.....

 

[Greekboy]

If you don't want bulk then start with lower weights and higher reps. Break your workout down into days ie leg day, chest day, back day, shoulder day, arms day. You may also for example throw biceps in with back and triceps in with chest to save a day. Ab work can be done everyday if you want because the abs can handle it. For lower abs you can do knee or leg raises. Put a dumbbell between your feet as you raise your legs for extra resistance.

 

[DaveH]

Either have a disciplined exercise routine- however simple- simply accept that "For the rest of my life I will..." walk 30 minutes a day, jog twice a week, or whatever. Or find a physical activity that you enjoy so much that you'll do it regularly without thought (regular game of basketball, etc.).

 

[Greekboy]

you want to also start out with some warm up of sorts.. I start out by doing 120 pull ups with different grips... .

That is insane. 120 pullups is not a warm up but rather a workout. Doing that everyday before your major body part workout would greatly decrease what you could put into that workout.

 

[DaCocoBrova]

I have a question...

I've lifted weights for years off and on. Thing is, I would always do arms, chest, abs... But neglected my back. So much so that it has affected my posture.

Could anyone here recommend a back workout regimen?

 

[Greekboy]

I have a question...

I've lifted weights for years off and on. Thing is, I would always do arms, chest, abs... But neglected my back. So much so that it has affected my posture.

Could anyone here recommend a back workout regimen?

Nothing beats widegrip chin ups if you're able to do them with your own body weight. If not then you can use the machine that assists you in doing chin ups. Row machines also work the back. Dumbbell rows is another exercise too as is the lat pulldown machine. Bent over rows with barbell is yet another.

The back is the easiest to work out because there are so many exercises for it.

 

[OmniGamer]

I have a question...

I've lifted weights for years off and on. Thing is, I would always do arms, chest, abs... But neglected my back. So much so that it has affected my posture.

Could anyone here recommend a back workout regimen?

....and the legs

 

[Mama Smurf]

I really don't like how I look if I don't work my back. The lats (upper back) give you the V shape, without it it just doesn't look right.

 

[clipunderground]

thanks for the tips guys. I do some regular active type stuff a couple times a week but I don't feel like it's doing me any good. That's why I want to get into an exercise habit of some sort. All your tips are very appreciated.

What do you guys recommend for lower abs thats more effective then a regular situp??




btw- Malleymal - Id be really interested in seeing that scan if you'd be so kind as to post it.

 

[Greekboy]

....and the legs

Nothing beats squats for the legs. Leg press is also good too as in the leg extension mahine and the hamstring curl ones too. Lunges are also great for the legs. Don't neglect the calves like many people always do. Nevermind. So many guys neglect the legs in the gym that it's not even funny.

 

[OmniGamer]

Nothing beats squats for the legs. Leg press is also good too as in the leg extension mahine and the hamstring curl ones too. Lunges are also great for the legs. Don't neglect the calves like many people always do. Nevermind. So many guys neglect the legs in the gym that it's not even funny.

Exactly, that's why i mentioned it. I hate when the legs are neglected.

 

[DaCocoBrova]

....and the legs

I play basketball every day just about, so they're as I want them to be.

What exercise isolates the back of your deltoids (shoulders)? That's what I really need.

 

[Greekboy]

Exactly, that's why i mentioned it. I hate when the legs are neglected.

Ya. The flamingo leg look on a guy is always hilarious to see at the gym.

 

[Greekboy]

What exercise isolates the back of your deltoids (shoulders)? That's what I really need.

Reverse pec deck machine or sitting down on the edge of a bench, feet together and your chest down touching your legs with a dumbbell in each hand. In this position lift the dumbbell up to your sides as a bird would flap its wings.

 

[Red Dolphin]

I am very interested in ab exercises also. I've been jogging 3km about 4 days a week but it doesn't seem to be having much affect on my stomach. I've got a fairly slim average build but I really want to flatten my stomach right out. Anyone recommend some ab exercises? And are there ones that don't put too much pressure on your lower back?

 

[Malleymal]

btw- Malleymal - Id be really interested in seeing that scan if you'd be so kind as to post it.

I will be sure to scan it tonight, tonight is the first day that I am going to be doing it , but from what I heard it is RIDICULOUS......

If anyone has a problem with back, just make sure you start out EVERY day you work out with 3 sets of Pull ups... I do 40 each set... 10 wide grip behind the neck /10 wide grip to the front of the neck(regular) 10 close hammer curl grip/10 CLOSE grip... I dont stop all the way through and do that 3 times... even if you cant do 40, try to do 3 each ... or whatever you can do and gradually you will get to the point of getting 120 a day and your back will be GREAT....oh and dead lifts are great for backs.... and thighs

 

[AssMan]

What exercise isolates the back of your deltoids (shoulders)? That's what I really need.

Use a 3-5 lb dumbell and lay on your side on a bench pad. Next is to move your arm, like you're hitch hiking, meaning hold the dumbell like you're giving a thumbs up and swaying your arms back and forth. Do about 20 reps. This should help your rear delts. A lot of baseball players do this.


Also, for the person that doesnt do legs............doing legs is important for gaining upper body strength/mass. ESPECIALY squats.

 

[Greekboy]

Use a 3-5 lb dumbell and lay on your side on a bench pad. Next is to move your arm, like you're hitch hiking, meaning hold the dumbell like you're giving a thumbs up and swaying your arms back and forth. Do about 20 reps. This should help your rear delts. A lot of baseball players do this.

That's for your rotator cuff.

 

[AssMan]

I don't know if i'm explaining myself better, but it works your rear delt for sure. Worked for me since my shoulders are pushed back more giving me a better physique.

 

[MonkeyBoy]

if you want to become more tone in a short time, the first thing you have to do is change your diet. your food intake defines the amount of energy you use, and the parts of the body to be effective. for abs i have a good eating routine anyone can follow. in the moarning eat some kind of citrus fruit, a bannana and a protien drink. for lunch eat a big green salad and some chicken, and again another protien drink. for dinner any dinner that follows the laws of the food pyramid. i hate to say it but you do have to watch your carb intake. don't stop eating carbs, you need them but balance it with the amount of excercise you do. all other tips given are very good tips, and should be paid attention to. but as far as abs go, running and leg lifts are the most efficient way to tone up. weight lifting is very important also, muscle replaces fat! get a good lifting routine. if you can follow this without breaking the routine, you can expect results in weeks.

 

[clipunderground]

if you want to become more tone in a short time, the first thing you have to do is change your diet. your food intake defines the amount of energy you use, and the parts of the body to be effective. for abs i have a good eating routine anyone can follow. in the moarning eat some kind of citrus fruit, a bannana and a protien drink. for lunch eat a big green salad and some chicken, and again another protien drink. for dinner any dinner that follows the laws of the food pyramid. i hate to say it but you do have to watch your carb intake. don't stop eating carbs, you need them but balance it with the amount of excercise you do. all other tips given are very good tips, and should be paid attention to. but as far as abs go, running and leg lifts are the most efficient way to tone up. weight lifting is very important also, muscle replaces fat! get a good lifting routine. if you can follow this without breaking the routine, you can expect results in weeks.

Thanks monkey I did already change my diet but you pointed out a few interesting things I'll have to look into now. I'm gonna buy some free weights this week.

 

[miyuru]

Anyone have good tips on how to build stamina? Anything, say, more fun than just running?

 

[DJ Sl4m]

Nothing beats widegrip chin ups if you're able to do them with your own body weight. If not then you can use the machine that assists you in doing chin ups. Row machines also work the back. Dumbbell rows is another exercise too as is the lat pulldown machine. Bent over rows with barbell is yet another.

The back is the easiest to work out because there are so many exercises for it.

 

[DJ Sl4m]

Nothing beats squats for the legs. Leg press is also good too as in the leg extension mahine and the hamstring curl ones too. Lunges are also great for the legs. Don't neglect the calves like many people always do. Nevermind. So many guys neglect the legs in the gym that it's not even funny.

again.......

 

[DJ Sl4m]

Reverse pec deck machine or sitting down on the edge of a bench, feet together and your chest down touching your legs with a dumbbell in each hand. In this position lift the dumbbell up to your sides as a bird would flap its wings.

Yes, those work well but my favorite since it's safer and helps recoup injured rotator cuffs is this lil rotator cuff exercise:

I don't go heavy weights on shoulders EVER, this exercise I usually do 2 drop sets of high reps, and the rear delts are burnt out.

 

[DJ Sl4m]

That's for your rotator cuff.

It's a recouperatory exercise for rotator cuff, but if you try it, you'll see it works the rear delts probably better than any other exercise, esp with high reps/low weight.

 

[effzee]

Anyone have good tips on how to build stamina? Anything, say, more fun than just running?

Well I'm not sure what you consider "fun" but something you can try is doing steps which is basically just stepping up and down on an elevated object. This might seem easy but it can get quite hard depending on the pace your going at and how long you do it. This might not be much more fun than running but you can do this indoors infront of a tv so you might enjoy this.

Another thing you can do is go swimming alot, if you have acess to a swimming pool regularly.

 

[ItAllSpins]

The most important thing you can do, if you want to get lean, is to "eat right". Bill Philips just came out with a book called "Eating for Life ", check it out.

 

[talking head]

wtf?? did anyone click Malleymal's link, because it took me to a porn site....