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Weight lifting thread

KingJiggyWiggy

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You are right. But, the faster you can move on to "real exercises" with heavy weights, the better. Push-ups/sit-ups are cool and everything but an actual gym workout will be like ten times as effective.

When I was in this phase of working out, I did bodyweight exercises during commercials when watching TV.
lol I like the way you say "real exercises." Are you trying to say that weight lifting is all you need? Heavy weights doesn't get you in shape but it will increase strength and that is all.

Lol. I hope you didin't miss many shots.

Anyway, Being afraid I'd look like some skinny dork, I decided to lift weights at around 10th grade summer. I did it purely by myself, and I'm pretty happy about my accomplishments.

Having a coach and peers your own age helps you out GREATLY. Coachs push you harder then your mind. If you do it by yourself, you tend to give yourself small breaks for rests, which just slows down the process.

Also folks, Don't expect to become some huge muscular guy with 12 pack abs in 2 weeks. It just won't happen. It takes time. If you want really defined muscles, you're going to have to spend atleast a month training for it.

Get lot of protein, and water. Working out and eating an unhealthy diet just cancel each other out. You can't expect to be some hot-shot while eating jelly filled donuts and being on the computer 5 hours+ each day. Even if you had a fast metabolism, you'll still be unhealthy. You may not notice it, but wait until you get older.

I wish I had pictures. I remember some people from other forums posted pictures of their work-out progress over a 6 month time frame. It really inspired many to start working out, including me.
Don't forget that you need to RUN. You could have all the muscle in the world but it won't show because you have all that FAT covering your muscles!
 

Rici

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You are right. But, the faster you can move on to "real exercises" with heavy weights, the better. Push-ups/sit-ups are cool and everything but an actual gym workout will be like ten times as effective.

When I was in this phase of working out, I did bodyweight exercises during commercials when watching TV.
Well, if you say that push-ups aren't good enough for training then you are definitly doing them wrong. A lot of people do, btw. If you have like 100 people, I'm sure that 88 of them don't do them correctly, 10 people do them average and only 2 will do them like they should. Also, there are a lot of variations which can make them harder to do.

You don't need weights to get in shape, only to get buffed or however you call that, and not everybody wants that. People who train martial arts for example, they want their muscles to be long and fast, not short and strong which is what you get from heavy weight training.

FYI, I agree with you that working out in a gym can be more efficient, but I'm just posting this to tell you that push-ups and sit-ups are not necessarily less effective.

In addition to what KingJiggyWiggy said: Yes, you also need to do running, bicycling or even just plain walking to burn your fat. Weight-lifting won't do that for you.

Did you know that you burn more calories when walking 5 miles than to run them? It's true, but if you run them, you train your condition.
 

McCloud

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Look at Usher. He trains using his own body weight. Then again, he has a kickass personal trainer and does like a thousand situps a day. :p

Any sort of exercise will get you what you want. But heavy lifting does give faster results. Pushing yourself in small, hard sets increases muscle mass. Large light sets only tones.
 

KingJiggyWiggy

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You don't need weights to get in shape, only to get buffed or however you call that, and not everybody wants that. People who train martial arts for example, they want their muscles to be long and fast, not short and strong which is what you get from heavy weight training.
True but what about Van Dam? He's pretty buff and he can do splits. lol
 

The Mediator

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Look at Usher. He trains using his own body weight.
In my opinion, that's definitely the way to go... push-ups, pull-ups, sit-ups, crunches, planks, elevators, V-ups, calf raises, and the like. The reason being, you don't always need certain pieces of equipment at hand in order to do them, and, once you find a healthy balance with these exercises, you won't necessarily get extremely buff or muscular, but you'll get FIT.

Of course, if you want to build muscle, then a good balance between cardio and weight lifting would work pretty well... (I threw cardio in there because I've seen people that overdo the weight lifting, and end up being über buff, but are unable to sprint 20 yards. Also, cardio is just good for your body, you know?)
 

darkatma

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This is slightly unrelated, but I don't want to make a new thread about it

What are some good exercises for toning? I'd rather not have bulky muscles, but I'm very slightly overweight and I want to both lose the ~10 lbs of fat and replace it with some sort of muscle(just not bulky)

any suggestions?
All I know is usually it requires more reps, but i dont know what exercises are good
 

darkatma

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runnin works I guess
winter makes me not want to run D:

What's a good benchmark in terms of running (i assume aerobic)
I know during badminton season we ran 3 miles each day before practice xP
 

omfgomfg

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Your eyes happened to drift to my location, I see.
do those products you see on television work
and have you ever tried any of them out

im just curious now i don't own any weights okay
its just that they are way too fake to be real
i mean seriously there are thousands of products
im not talking about the supplements im talking about the exercise equipment
also did you know that i frequently misspell EXERCISE? this is not good one of those words i have trouble with and i am an ace at spelling

okay back on topic those products look really interesting
they sometimes show "proof" too i am wondering how real it is
tell me since i am curious
 

Peeze

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Aight yeah so ive usually been a pretty small guy(i mean small) 5'4 125lbs. I started running more and incresiang my intake of protein lately(protien bars, more steaks etc.) and working out daily. I see an increase in muscle tone, and a little bit of hypertrophy(not a lot, cuz remember im a small guy). So i step on the scale after about a week of this program and i've only gained about 5 lbs(sitting at 130 now) Wat can i do to gain more wieght and muscle mass? Is it just time i need? Oh no steroids or creatine suggestions please. I've seen what it does to people... and i dnt like cheating.

This was kinda long huh?
 

Rici

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@omfgomfg:
My mother actually ordered the Abswing and some other Gym 2000 or something from television and I'll tell you this about it: it works, but you don't need it necessarily. Standard push-ups/sit-ups/pull-ups and all that kind of stuff that includes your own body weight is good enough when done correctly. You don't need to spend money on machines like these. Just my opinion though, some people rather have the machines because they feel like it's some sort of a motivator for them.

@Peeze:
How long have you been doing this? Don't expect to see dramatic changes after only 2 months or so, yes you will see some changes after that time, but how further you go, how longer it will take to see some improvement. All I can say is if you want more muscle(as in getting buffed) try to do heavier weights and less reps. If you just want to look fit, don't go to heavy and do a lot of reps.

And be patient! Rome wasn't build in one day, and neither is your body.

BTW, some advice for you all: It's not about doing more and more reps or doing heavier weights every time you train, it's all about putting yourself to the limit. It doesn't matter if you do less reps or can only do lighter weight than the last training AS LONG AS YOU PUSH YOURSELF OVER YOUR OWN LIMITS!
 

The Mediator

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runnin works I guess
winter makes me not want to run D:

What's a good benchmark in terms of running (i assume aerobic)
I know during badminton season we ran 3 miles each day before practice xP
If you can still run 3 miles, non-stop, then, yeah, go for that. The key word there is NON-STOP. Running for a little bit, and then stopping doesn't really do you any good.
Well... it does do you good, but not as much as if you didn't stop =).

Does anyone here exercise out in the cold weather? I do but it seems to hold me back.
(asked by KingJiggyWiggy)

What temperature you exercise at should be whatever you're most comfortable with. Personally, I find that when I run in the cold, my lungs begin to hurt. However, when it isn't cold, I am able to go longer, harder, and faster. So, the end conclusion is, I can burn more calories, and overall get more exercise, when exercising in warm-ish weather. Probably an average of favored temperatures would end up being something like 60-70 degrees...
This doesn't mean that you shouldn't exercise in cold weather. Just that your body works more efficiently when the environment is closer to room temperature.
 

JonBeBonanza

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liek seriosuly i can help i used to be overweigh to, but i didnt get muscle according to my friends i got "lean"

so to start
age:
weight:
height:


bear essesntials in figuring out a "program" if you will
 

darkatma

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liek seriosuly i can help i used to be overweigh to, but i didnt get muscle according to my friends i got "lean"

so to start
age:
weight:
height:


bear essesntials in figuring out a "program" if you will
uhh sure

i'm uhh
17, 152lbs, and 5'7

so yea advice :p

And I doubt I can run for 3 miles every day right now, I'll probably have to build up again.

How do you guys find the time? I dont even have time for sports (soccer and badminton) because my senior year schedule is the most ridiculously lousy **** ever. (APs: English, Chem, Physics, and Calc BC. yea that basically consumed my lousy procrastinated life.
 

McCloud

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I had 5 APs and still ran XC my senior year. You'll manage. APs don't mean **** up until test day so do what you want with them is my opinion. Learn, and learn for the test definitely but you should still be enjoying yourself. School's worthless otherwise.

I'm 18 150 and 5'7 as well so I wouldn't worry too much about it. Currently I've cut out soda from my diet, and I'm eating other small meals. Cut the small calories. Those are the ones that kill you in the end.

As for working out, I've just been doing pushups lately, and barely that. I won't be able to get into the gym until Jan 6th (dorms open up again).

Oh and, don't do situps. Situps kill your back. Do crunches. Don't let your lower back leave the floor.
 

JonBeBonanza

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YES!!!!!

cutting out soda from your diet DRASTICALLY improves all physical benefits.... water shold be your best friend.... and yea jsut like McCloud said pushups and crunches.... unless you have an ab lounge.

My friend everynight for like a couple of months would do 100 push ups... anbd he got RIPPED pecs everything (no homo) but yea you will see changes
 

Black Waltz

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This is slightly unrelated, but I don't want to make a new thread about it

What are some good exercises for toning? I'd rather not have bulky muscles, but I'm very slightly overweight and I want to both lose the ~10 lbs of fat and replace it with some sort of muscle(just not bulky)

any suggestions?
All I know is usually it requires more reps, but i dont know what exercises are good
if youre going to replace your fat with muscle, youre going to weigh more since muscle weighs more than fat. just run or bike to get rid of fat. basically less weight more reps means more definition. more weight fewer reps means bulkier muscles.

btw, is it plausible to use an EZ bar to do low weight bench presses? i cant get a ride to the gym and all i have is the ez bar that i use for bicep curls.
 

Virgilijus

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I used to lift weights and was actually pretty strong, but I blew out my elbow in a javelin accident and haven't been able to lift since then. Instead, I can only do workout with my own body weight.

It's a lot more difficult and tones more than strengthens, but it is feasible and you get real good at doing pushups....
 

darkatma

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if youre going to replace your fat with muscle, youre going to weigh more since muscle weighs more than fat. just run or bike to get rid of fat. basically less weight more reps means more definition. more weight fewer reps means bulkier muscles.

btw, is it plausible to use an EZ bar to do low weight bench presses? i cant get a ride to the gym and all i have is the ez bar that i use for bicep curls.
I know it'll be replaced
I dont really care about weight, I just wanna look good and feel good :p
I guess that means low BMI
 

Shök

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YES!!!!!

cutting out soda from your diet DRASTICALLY improves all physical benefits.... water shold be your best friend.... and yea jsut like McCloud said pushups and crunches.... unless you have an ab lounge.

My friend everynight for like a couple of months would do 100 push ups... anbd he got RIPPED pecs everything (no homo) but yea you will see changes
Lol. Funny but true. So what would you guys suggest if you just want you get into good shape. Like which workouts to do and such.
 

adumbrodeus

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Lol. Funny but true. So what would you guys suggest if you just want you get into good shape. Like which workouts to do and such.
I got a six-pack over the summer using just body-weight extercises.

half-hour to 45 minutes a day:

Sit-ups(25), push-ups(15), pull-ups(5), cruches(40), squat-thrusts(8), obliques (20) and laying on your side with your weight supported by one arm and the side of your foot (lay the forarm parrel to the ground/floor, and make the rest of your arm perpendicular) for both sides (30 seconds each side).

And running, every other day, suggest at least a half a mile.

That's all suggested starting, if you don't feel unconfortable with the amount done, add more until you do. Keep that up, and stick with it, and remember to eat lots of protein (or take suppliments, but natural protein is better).

If you know any martial arts, appending practice of them to the end of this generally helps, just make sure not to get slopply. Tends to increase endurance dramatically.


Remember to stretch well before and after, otherwise you'll get really sore.

Nice little advantage, you can do most of this while watching TV.




Anyone can feel free to critique my suggestions or add to them, this is really just what worked for me.
 

KingJiggyWiggy

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uhh sure

i'm uhh
17, 152lbs, and 5'7

so yea advice :p

And I doubt I can run for 3 miles every day right now, I'll probably have to build up again.

How do you guys find the time? I dont even have time for sports (soccer and badminton) because my senior year schedule is the most ridiculously lousy **** ever. (APs: English, Chem, Physics, and Calc BC. yea that basically consumed my lousy procrastinated life.
Haha thats one reason why you should join the military instead of college. A college schedule will result in a severely out of shape body.

@adumbrodeus

Why get just a six pack? You have to get the obliques too.
 

adumbrodeus

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Haha thats one reason why you should join the military instead of college. A college schedule will result in a severely out of shape body.

@adumbrodeus

Why get just a six pack? You have to get the obliques too.
Oh wait....


*looks over posts*

Gah, thought I included that...

*edits*

Obviously you mean the muscles, but as implied by it's name the extercise "oblique" works out those muscles.
 

McCloud

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Haha thats one reason why you should join the military instead of college. A college schedule will result in a severely out of shape body.
...what? I have time for a good workout every single day... You might not be in combat condition, but you can be fit and in shape.

Also, don't do situps. I'm tellin ya. Kills your lower back.
 

darkatma

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Haha thats one reason why you should join the military instead of college. A college schedule will result in a severely out of shape body.

@adumbrodeus

Why get just a six pack? You have to get the obliques too.
Yea we did have marines come into our class and talk about their intense boot camp and stuff, and it sounds really cool and stuff, but I'd probably die in the military xP
Besides I have a much better chance going to a decently good college anyways (high grades, high sat, decent activities etc)

I just don't want to turn into a fatty in college, so I needa start exercising and get some routine going now (started a month ago, but I havent found time to do running, which is the most important part)

and yea situps kill my back, I have a granny's back or something, can't even do too many pushups because they hurt my back.
 

Jammer

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I remember someone saying that sit-ups are useless, and you should always do crunches instead. What's the deal regarding that?

When I work my upper abs, I do crunches by lifting my shoulders about six inches off the floor, holding it there for maybe two seconds, and slowly coming down. I put my hands behind my head so I don't kill my neck. Is that the right way to do it? I must admit I've never really learned.
 

Pikaville

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I lift weights every day for about half an hour(just to stay lean and toned if you will)I do air punches then presses,the standard bicep and tricep reps and some other stuff I dont know what it does.I kinda want to build some decent pecs but I dont know what exercises to do with the weights to get the results.Any suggestions?Ive got a nice 6 pack,arms shoulders but my pecs are small and undefined and it annoys me.
 

KingJiggyWiggy

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If the sit ups kill your back than you are doing them wrong. The muscles of the abdominals must be consciously used (that means don't use gravity to pull you).

As for Jammer: There are many different kinds of crunches that will work different sections of the abdominals so you can't get great off of just one exercise (hence the reason why sit ups are not useless).

I will explain some of them but not in full detail because I don't want to take the time to do that. :p

1) Crunch: This only strengthens the rectus abdominis (upper abs). Sorry but you can't get the shape you want just off of this. You lie on the ground with your hands placed on your ears (or you can place hands crossed on shoulders) and lift your legs off the ground with your femor at a 90 degree angle (you don't HAVE to have the shins parallel to the ground). Keep your head lifted for less back injury (personally I make sure my shoulder blades don't touch the ground) and then let her rip! Begin crunching.

2) Crunch Twist: For the serratus anterior and outer abs. Its like a normal crunch but you don't raise your legs and you twist (reach for your knees). This is similar to the "bicycle." You should raise your head or keep your shoulder blades off the ground to prevent back injury.

3) Standing Oblique Crunch: It works... the obliques. Grab two dumbbells and lower one side as far you can (but not so far that your spine hurts). Than raise that side and perform the same to the other side. I don't fully know how to explain this so I hope it helps. You can try Side Crunches if you like.

4) Butterfly Crunch: Another variation of the crunch that strengthens the lower portion of the abs. Follow the same rules for the crunch but keep your legs on the ground instead and form a diamond shape with the soles of your feet touching to complete the diamond.

Thats my post for the day. :tired:
 

omfgomfg

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Your eyes happened to drift to my location, I see.
If the sit ups kill your back than you are doing them wrong. The muscles of the abdominals must be consciously used (that means don't use gravity to pull you).

As for Jammer: There are many different kinds of crunches that will work different sections of the abdominals so you can't get great off of just one exercise (hence the reason why sit ups are not useless).

I will explain some of them but not in full detail because I don't want to take the time to do that. :p

1) Crunch: This only strengthens the rectus abdominis (upper abs). Sorry but you can't get the shape you want just off of this. You lie on the ground with your hands placed on your ears (or you can place hands crossed on shoulders) and lift your legs off the ground with your femor at a 90 degree angle (you don't HAVE to have the shins parallel to the ground). Keep your head lifted for less back injury (personally I make sure my shoulder blades don't touch the ground) and then let her rip! Begin crunching.

2) Crunch Twist: For the serratus anterior and outer abs. Its like a normal crunch but you don't raise your legs and you twist (reach for your knees). This is similar to the "bicycle." You should raise your head or keep your shoulder blades off the ground to prevent back injury.

3) Standing Oblique Crunch: It works... the obliques. Grab two dumbbells and lower one side as far you can (but not so far that your spine hurts). Than raise that side and perform the same to the other side. I don't fully know how to explain this so I hope it helps. You can try Side Crunches if you like.

4) Butterfly Crunch: Another variation of the crunch that strengthens the lower portion of the abs. Follow the same rules for the crunch but keep your legs on the ground instead and form a diamond shape with the soles of your feet touching to complete the diamond.

Thats my post for the day. :tired:
you are very helpful
i must thank you for your post
 

McCloud

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"So foul and f-air a day I have not seen.&quo
Nah. The situp invariably uses your hip flexors, and also generates a lot of unnecessary strain on your lower back and spine that could be avoided with just using a crunch. Most military institutions have stopped using the situp and instead tell them to do crunches. I figure if the military doesn't use it anymore (for health reasons) then I **** well better not do it either.

According to the National Institute of Occupational Safety and Health, a straight leg sit-up generates approximately 3500 newtons (790 lbf) of force on the spine, and a bent-knee sit-up 3350 newtons (750 lbf), both levels above the 3300 newtons (740 lbf) that correlates highly with lower back injury.
*shrugs*

http://en.wikipedia.org/wiki/Sit-up_(exercise)

Anyway.

Do some clap pushups if you really want to push yourself, or even triangle pushups. Triangle pushups are ridiculous.
 

Jammer

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Thanks for the crunch/sit-up help, guys.

Okay, how impressive is it to be able to do one-handed push-ups? Also, one-armed pull-ups/chin-ups?

I've been able to do those since I was in like seventh grade, although now I can't any more, because I've gained a lot of weight that wasn't muscle (I used to be like 120 pounds of absolutely pure muscle, but now I have a relatively normal body composition).
 

Toadster5

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runnin works I guess
winter makes me not want to run D:

What's a good benchmark in terms of running (i assume aerobic)
I know during badminton season we ran 3 miles each day before practice xP
Have you heard of high intensity interval training? I've been doing it for a month or so, and I've lost a pretty significant amount of fat. I wasn't overweight before, but I wasn't exactly in great shape either. The thing that I like about it is the fact that it only takes me 10-20 minutes a day for 3 days a week.

Basically, you split your running into intervals of high intensity and low intensity. During the high intensity intervals make sure you are sprinting as hard as you possibly can. During the low intensity intervals you can jog slowly, or walk if you have to. The duration of these intervals varies from person to person, but my high intensity intervals lasted 10-15 seconds and my low intensity intervals lasted 30-60 seconds. I started with four of each interval, and have increased to seven. The key to this is pushing yourself as hard as you can during the high intensity intervals.

Another thing: Eat healthy foods and drink water.
 

The Mediator

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Where I feel like...
I kinda want to build some decent pecs but I dont know what exercises to do with the weights to get the results.Any suggestions?
Pull-ups and push-ups are probably your best bet. If you develop a regular routine of those, then they might even get you faster results than weight lifting.

Okay, how impressive is it to be able to do one-handed push-ups? Also, one-armed pull-ups/chin-ups?
One-handed push-ups are pretty hard... However, if, by one-handed pull-ups, you mean where you grab your other wrist with one hand, then grab the bar with the hand that's being held, and do a pull-ups like that... well, those are over-glorified. They require the same amount of effort as a normal pull-up.

Ooooh, and just as an aside, you do a pull-up with your palms facing AWAY from you, not towards. A little random, I know, but it's a common mistake =).
 

adumbrodeus

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Have you heard of high intensity interval training? I've been doing it for a month or so, and I've lost a pretty significant amount of fat. I wasn't overweight before, but I wasn't exactly in great shape either. The thing that I like about it is the fact that it only takes me 10-20 minutes a day for 3 days a week.

Basically, you split your running into intervals of high intensity and low intensity. During the high intensity intervals make sure you are sprinting as hard as you possibly can. During the low intensity intervals you can jog slowly, or walk if you have to. The duration of these intervals varies from person to person, but my high intensity intervals lasted 10-15 seconds and my low intensity intervals lasted 30-60 seconds. I started with four of each interval, and have increased to seven. The key to this is pushing yourself as hard as you can during the high intensity intervals.
Hmm, sounds a lot like one of the things we did in my track team training back back in HS, basically running on a track and during the straights doing a sprint and during the turns doing a jog, or vice-versa (usually depending on the time of day and the coach's mood).

I'm guessing that it originated with track training, but people noticed it worked for just losing weight.


Another thing: Eat healthy foods and drink water.
I'd say this is sort of a given, but I think we might need to define "healthy".
 

forward

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Ooooh, and just as an aside, you do a pull-up with your palms facing AWAY from you, not towards. A little random, I know, but it's a common mistake =).
You can do a pull up a lot of ways >.>

Why is it harder when your palms face away from you though? Is your body not able to use as many muscles for the pull?
 

KingJiggyWiggy

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Have you heard of high intensity interval training? I've been doing it for a month or so, and I've lost a pretty significant amount of fat. I wasn't overweight before, but I wasn't exactly in great shape either. The thing that I like about it is the fact that it only takes me 10-20 minutes a day for 3 days a week.

Basically, you split your running into intervals of high intensity and low intensity. During the high intensity intervals make sure you are sprinting as hard as you possibly can. During the low intensity intervals you can jog slowly, or walk if you have to. The duration of these intervals varies from person to person, but my high intensity intervals lasted 10-15 seconds and my low intensity intervals lasted 30-60 seconds. I started with four of each interval, and have increased to seven. The key to this is pushing yourself as hard as you can during the high intensity intervals.

Another thing: Eat healthy foods and drink water.
Yes I have heard of those before and I have been doing them for a while. I found out about it in a Karate book based on a former champion.

This is really tiring though, more so than jogging a mile. Pattering is even worse if you ask me but its more of a stretch warm-up.

@forward: Yes you are right. You can do them in many different positions which focus more on slightly different muscle groups. One example could be push ups. Did you know that if you perform wide-handed push ups, and have your chest touch the floor, you can get more of a work out?
 

Rici

I think I just red myself
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@KingJiggyWiggy, did you know that when you perform push-ups where your hands are right next to each other, and a little below your shoulders, have your chest go as far as 1 inch above your hands, you can get an even greater work out.

Wait, that's wrong what I said. Your way trains your chest muscles(if you call them like that?) more, and what I just said trains your triceps more. And thats the great thing about push-ups, there are a lot of variations which can train several parts of your upperbody.

Also, you can higher your feet, put them on the couch or something, to get an even greater workout as more of your body weight is used.

And for a good ab exercise try this:
Go stand like you do when your about to do a push-up and just hold it this way as long as you can. Remember to keep your body straight. And that's it.
 
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