Exercise tips!! Help me out please.?

My dad's military retirement is coming up soon and I want to look good in this dress I just bought. I would like to loose at least 15 pounds so I can slim down a few sizes and loose a little bit of my lumpy bumpy's. I don't really have any equipment and I'm on a tight budget for the next few months, so I can't go out and buy much of anything - nor can I afford to shell out for online diet and fitness programs provided by trainers online and around my community. The only exercise equipment that I DO have is a lateral thigh trainer (cross stepper), and blue resistance tubing. I'm slightly embarrassed and insecure to work out infront of others (except my husband), so can anyone come up with some GOOD exercises that I could do at home on the lateral trainer and without equipment to get rid of my flabby pooch I've gained over the past year all the while toning my abs, and also my arms and my inner thighs. [ please, no harsh words or immature responses ] Okay......I have no idea who Denise Austin is....but I'll definately have to look for the DVD's. Thanks! I live in a military commuinty (AF Wife right here) living overseas...and the only TV that we get is AFN. Sometimes they do show exercise programs, but they're always at 4 or 5 am. No luck there.

Public Comments

  1. What I do is crunches those hurt! But after the hurting, comes the wieght loss I do at least 400 in a row, 3 times a day (thats my exercise :P)
  2. buy: 1. a pair of 5 lbs weights 2. jump rope 3. 1-3 denise austin exercise dvds! try to get one cardio, one strength ,antoher w/e you want! all u gotta buy and itll be cheap do the dvds as instructed and jump rope 10 minutes a day everyday!
  3. Daily exercise Thighs- 110 squats Tummy- 150 crunches Arms- Lift light weights for long reps, that way they get thinner, not muscular All over- 30 minute run, helps ALOT along with this!
  4. Cut out 500 calories a day, this will let you lose 1 pound a week safely and easily. I love pilates, it really works the core and it is very easy to find an easy DVD. If all else fails or you fall a bit short....buy a pair of spanx to smooth the lumps out under your dress. They really work.
  5. You actually have some great stuff at home to work with. You can use the theraband for any exercise or cans of food as freeweights! When it gets to easy with the band all you have to do is put more stretch in it and you are instantly working harder because the resistance has increased. Use your door handles, stairwell rales etc to attach the band too. Check out FITTV also they have programs almost all day with someone doing a modified version for beginners. Make sure you are eliminating any junk food as much as possible and when you do need a snack go for fruits, veggies, or almonds/pecans/walnuts. You don't need to be on a diet or use diet pills! Just do some modification to what your current lifestyle is like. If you notice you do a lot of canned foods switch to frozen that way you can avoid some of the added junk. Also stick to water instead of soft drinks/ beer etc. If you actually want specific exercises let me know. It could get to be a long suggestion if I had to describe how to do each exercise...or watch FITTV. Good luck if you have the motivation you will reach your goals. FYI - muscle weights more than fat and 1lb=3500 calories. Don't focus on the scale but how your clothes fit! ADD: Watch your portions too. Once you feel full don't go back for seconds. None of these suggestions will cost you any money! If you can spare $10-20 get yourself an exercise ball. It will help you do a lot of exercises and will work some of those core muscles. ADD: You don't need Denise! Since you don't get many of those channels. Do at least 30 minutes of cardio a day. You can do this walking around the base, stairs etc. Get your heart rate up to between 60-80% of your max. heart rate. To figure this take 220 - your age= # , # / 60=# this is low heart rate , #/85=# this is high heart rate. Try and keep it for at least 10-20 minutes this is a healthy range to be in during cardio that will condition your heart and also burn some extra calories. Always be sure to stretch and don't bounce. Hold each stretch for approx. 15 seconds. With your theraband do 2-3 sets of 12-15 reps. I'm assuming since you are a girl toning is a goal not muscle building. Lighter weight more reps will tone.
  6. If you can, join your community gym for a workout. Most people there have the same feelings that you do and most aren't trying to show off. As for a cross step routine, I have no idea. The tubing you can use for toning and added resistance but nothing more. As for some tips, you might consider doing approximately 30 to 45 minutes of aerobic exercise. This could range from TV aerobics on any cable fitness channel, to running, or even household chores that require constant movement. For your arms, if you have the ability to, purchase three to five pound dumbbells. This will allow you to tone your arms. I suggest four sets of at least 20 reps for each arm. You can do this three to four times a week. You might be able to use your resistance tube but since I do not know its tensile strength (amount that you would accutally be lifting) I do not want the toning to become a muscle mass inducer - thus making your arms bigger. For your inner thighs I would suggest lunges. To reduce your stomach I would suggest a low fat diet. All that it entails is keeping your grams of fat under 20 grams a day. I used to eat very little fat for breakfast and lunch but had a sensible dinner. As for exercises - crunches, leg lifts, oblique crunches. A friend of mine is using yoga, which you can look up and view different routines without cost online. I hope this helps.
  7. you need to eat healthy too 1) Keep it simple first here's 2 articles on eating healthy - http://lose-quick-weight.blogspot.com/2007/08/lose-quick-weight-sensible-ways-to-shed.html http://diets-and-exercise.blogspot.com/2007/09/take-control-of-your-body-with-healthy.html AND steps for fat loss success http://bestways-to-losebellyfat.blogspot.com/2007/11/6-steps-to-fat-loss-success-for.html 2) Eat steam food, vegetables, fruits, lean meat http://bestways-to-losebellyfat.blogspot.com/2007/09/lose-10-pound-fast-key-superfoods-you.html 3) drink plenty of water and green tea 4) Avoid junk food, snacks and soda drinks here's 5 Foods for Instant Healthier Diet http://bestways-to-losebellyfat.blogspot.com/2007/11/5-foods-for-instant-healthier-diet.html 5) have 5-6 healthy meals a day (1 plate size only) to keep the tummy satisfied If you're not too sure on how to plan it, try this link http://best.helpme-loseweight.ever.com/ 6) exercise - combine weights and interval training. here's a review link to a worthwhile workout, turbulence training http://www.squidoo.com/turbulencetrainingreviews/ http://healthiest.turbulence-training-routine.ever.com/ 29 exercises you can do at home to burn belly fat http://bestways-to-losebellyfat.blogspot.com/2007/11/29-exercises-you-can-do-at-home-to-burn.html For abs, read these blogs (great articles on abs) - http://thetruthaboutsixpackabs.blogspot.com/2007/09/abdominal-exercises-truth.html http://www.squidoo.com/thetruthabout-sixpackabs1/ and for women after the age of 30 http://thetruthaboutsixpackabs.blogspot.com/2007/11/how-women-can-get-six-pack-abs-even.html and learn why crunches is not the answer http://thetruthaboutsixpackabs.blogspot.com/2007/11/how-to-get-6-pack-abs-without-doing.html http://thetruthaboutsixpackabs.blogspot.com/2007/09/what-is-best-ab-workout-for-belly-fat.html For Thighs and Butts http://lose-quick-weight.blogspot.com/2007/11/best-thigh-exercises-for-sexy-thighs.html 7)Don't focus on cardio only (it' a waste of time!) http://lose-quick-weight.blogspot.com/2007/08/lose-quick-weight-cardio-is-waste-of.html 8)form a support group - invite friends, relatives, parents, partners to participate in a healthy lifestyle, and keep you accountable. This is important. 9) plan to lose weight slowly (1-2 lbs a week), and progressively overtime increase your goals! Hope it helps!
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