Thursday, May 22, 2008
Already Something Else to add:
One of our friends (Alex H.) brought up a good point:
Stay hydrated when you're working out and even when you're not. If your pee is yellow, you probably aren't drinking enough water.
He also suggested baked sweet potatoes as another healthy food. They have:
-Complex Carbs -Beta Carotene -Vitamin C -Vitamin B6 -And dietary fiber to make all that protein powder get out easier
Also on the other hand, multivitamins might be a good investment if you feel like you aren't getting everything you need from the food you eat already. Generic brands and big bottles are good for you and your wallet. You don't need to have one every day but popping one at breakfast every couple days wouldn't be a bad idea. Too much of a good thing can be a bad thing.
More on Creatine: Someone didn't get the joke about livers exploding so I guess we'll go a little more in depth. Googling it for light research basically just ran into a lot of sites saying yes it helps gain mass, yes a lot of that mass is water weight till later on, and when you get off creatine your body might seem to "deflate" or get smaller because of losing all that extra water. Looks like most of the side effects like cramps and such occur because people don't drink enough water.
These go a lot more in depth than we do.
http://www.menshealth.com/cda/article.do?site=MensHealth&channel=nutrition&category=vitamins.supplements&conitem=c0f0e0b1002b3110VgnVCM10000013281eac____&page=1
http://www.thefactsaboutfitness.com/research/creatinesafety.htm One of the sites we checked
It probably won't make your liver explode.
Wednesday, May 21, 2008
Disclaimer: Stupidity will result in weight gain.
Feel free to skip the long winded intro. Go down to the green stars *** for the nutritional part
Feel free to skip the long winded intro. Go down to the green stars *** for the nutritional part
and the red stars *** for the exercises section.
This is a guide to basic fitness and nutritional knowledge for those who don’t know where to start, or are having trouble losing weight and are seeking more insight. It is meant to be only a rough but functional guide, so if you have taken a class on weight training or nutrition you can probably skip it. It’s meant to give tips and information about nutrition, where to start with easy exercises and what to watch for at the store and on TV when you’re aiming at increasing your level of health.
Why we’re here: Seriously kids, I think we have a problem. Today, so many people seem to lack the greatest of all virtues: common sense. When people are raised by the television while teachers worry more about hurting someone’s feelings by telling them they’re wrong as opposed to actually teaching, we end up with far too many people who are hopelessly dependent on others for direction or get frustrated when a problem isn’t ridiculously simple or handed to them completed half-way on a silver platter. The black plague of this age is running rampant with symptoms of ignorance and severe laziness. We need more people working on a cure.
Mission Statement: A lot of people suck. Literally, and they suck hard. They suck air like crazy after taking a flight of stairs because for them that is the most exercise they’ve done since they ran out of bean dip and had to waddle over to the fridge. Many people in the country are overweight and the reason is not enough people move! People go on fad diets and complain about love handles when the only one responsible is that whom they see in the mirror. People just don’t know how to take care of their bodies, and for a quick fix they flock to the sermons of infomercials which vomit lies; claims of a magic pill that makes you lose weight fast in time for the beach, or the latest contraption to get washboard abs. I’m not claiming everyone is in the dark completely because going to if you go to a college rec-center, a local YMCA or fitness center you see a vast amount of people who understand a beautiful and terrible truth: to fix your body, move your body. If you already know how to exercise and eat right, don’t be offended- this is not meant to preach to you. This is a quick guide to lay out some ground rules for those who are tired of pills, expensive tools, or just don’t know where to start. This is a guide for the every day John or Jane Doe to get into shape with what we already have, the greatest tool- our bodies.
We aren’t doctors and neither one of us has a degree in nutritional science, but here’s the kicker- we’re a couple of guys who started running and lifting weights for our Weight-training course in high school, where we learned about muscle groups, nutrition and some physiology. We kept exercising and we’re in the best shape of our lives and it just keeps getting better. Basically, this is the disclaimer. This is all advice we can give from us trying to help those getting in shape, and it’s from our personal experience. You know your body better than we do and if something doesn’t feel right, stop. Do everything at your own risk because we are not responsible should you try to do something crazy like run 30 miles and die from exhaustion or getting hit by a car. Just be safe, be careful, and use your best judgment. Common sense is awesome. This is friendly advice, so we aren't responsible for what you do or don't do with it.
First off, I’m sorry to say it but the TV lies. When it tries to tell you about an amazing new product that will give you washboard abs, it’s lying. When it tells you there is a new pill that will make you shed pounds, it’s lying…well sort of. See the thing is:
Diet Pills and Shakes: If you look at a lot of diet pills on the market today, they claim the pounds will melt away. They might, and it will be that they are melting- right into your underpants. Seriously. If you take a pill that blocks fat absorption, it’s going to go somewhere and that place is likely the chair you’re sitting in. The fat that isn’t absorbed turns into “oily spottage” which might be the prettier word on the label for “you’re probably going to get diarrhea and shit your pants.” Save yourself the laundry detergent and avoid throwing your money away with these things and ask yourself this question- if there was one diet pill that was safe and kept the weight off without you crapping your pants, wouldn’t there just be one company on the market making billions of dollars with all your friends recommending it. As for diet shakes, like the ones that promise to make you Slim down pretty fast, read the label. These things sometimes are pretty good for your body in reality but often are meant to replace meals, not a beverage that comes with it. These things often have enough calories to replace that burger and fries, so when you drink it along side them you can watch your love handles turn into love bumpers.
Gadgets and Gimmicks: Jumping on a mini-trampoline, doing power-swing-dancing kung-fu videos or using strange swivel chairs to try to fix your body (or your abs) does nothing but slim down your wallet. The people in these ads using the equipment are paid models who work out with real weights and exercise to gain those hard bodies, not wobble back and forth on a broken bar stool with handle bars to get their abs. The machines are a ridiculous waste of money, spend that on some barbells and a nice water bottle.
THE ABS!: As we mentioned above, machines won’t make you get abs of steel, rock, wood, or diamond (or whatever kind of abs you want). Only cutting body fat by running and exercise will make abs show. If you have a beer/coke/cake belly and you do a ton of sit-ups, all it will do is make your abs bigger and push out that gut making you look…that’s right! BIGGER. Get off the couch or your Ab-rolling-swinging-twisting-device and jog!
Lose the belly fat: A lot of people are aiming to lose the belly or butt, but the problem is when anything or anyone tells you that their product targets a certain area of your body, kindly laugh in their face and call them an idiot. Maybe even throw small rocks and get an angry mob to chase the great deceiver out of town. To target an area for fat burning is not possible. It just isn’t. The only way to make fat in one place smaller is to decrease its amount everywhere else. Since we can’t target one area specifically for weight loss, why don’t we spruce up the whole body? You get the original intended effects and then some!
Infomercials are an abomination to anyone who does know how to exercise. Hired models, biases, and useless equipment for high costs are the tools infomercials use to take advantage of those who are unaware how to be fit.
The first and most important bit of information against infomercials is pretty obvious; the people you see on the television are hired models. They did not receive their incredibly sculpted bodies from jumping on a trampoline, using “revolutionary” equipment that is made in a third-world country, and definitely not from shocking their muscles while they lay around the house. However, after many years of superb workout ethics and exceptional nutrition, they become extremely fit.
These models are meant to make ordinary men think that one fix-all product will be the solution to all of their life-long dreams. Of course, this is obviously not true. Like any documentary, an infomercial attempts to persuade consumers into a buying frenzy. Don’t fall for it, you are smarter than that.
Keep in mind, unless the infomercial is selling an entire home gym (which costs several hundred dollars), the product in question will most likely work one muscle group (Death to uni-taskers, anyone?). So if you buy an ultimate abdominal contraption, you may have wasted $50+ just to work on one muscle group. Somewhere out in California, a rich entrepreneur is rolling around in your money. Don’t let him do that. Say no to infomercials and realize the best way to workout is with what you have already—your own body.
**********************************************
Nutrition:
Food is not the enemy. Even if you eat no-sugar or low fat foods, just parking yourself on the couch yields the same results- you’re going to become a nice old tub-tub. It’s ok to eat what you want, as long as you do some form of physical activity to help balance it out. This stuff may seem like common sense, but apparently a lot of people seem to have trouble with it for whatever reason. Here are some basic tips to help your body more of a fat burning furnace as opposed to blubber storage:
Eat breakfast! – When you’re sleeping your body is resting, and therefore… just not doing much in general. Your metabolism drops and when you wake up in the morning, first thing you want to do is wake it up as fast as possible. If you’re trying to lose weight and you skip breakfast, yeah have fun with that (it’s not going to work very well). Even if it’s a pop tart, get something in your stomach. This is the perfect time for whole grains and even some sweet things (in moderation!) as long as something goes in your stomach. The sooner you start your digestive processes, the sooner your body starts working on burning what you ate last to get the chemical processes rolling. Eating gives you calories, but believe it or not, they power the processes that involve breaking down the food, passing it through your body, absorbing the nutrients and finally getting rid of it- whatever you had for dinner last night is perfect fuel. Eating breakfast keeps your brain and body awake- while putting your metabolism in gear so it can be ready to burn whatever you throw it at!
Don’t Starve Yourself! – Some people decide the best way to lose weight is to starve themselves, and it may appear to work; that is until they decide to eat something again. If you starve your body from the energy, nutrients, and fat it needs, next time you eat anything your body is going to soak up everything possible from your next meal, and if it hasn’t gotten what it needs lately, to prepare for another self induced famine, it will store anything extra- quite possibly as fat. A lot of people will find after they starve themselves they balloon quickly once they start eating normally again. Give your body what it needs or you’ll pay for it later.
Fats and Calories are Necessary! – Your body needs fat for vitamin storage and it pads some of your organs like your heart just for starters. What this means is yes, its ok to have fat in your diet, so don’t be terrified of it; just practice moderation. From now on when you look at a nutritional facts label, in your mind replace the word calories with “energy,” because that’s essentially what it means. Keep in mind most people need about 2000 of these a day just to survive so keep in mind, a little more or less wont hurt. If you’re trying to lose weight, eat a little less (like cut out a soda), or if you’re trying to add mass get a little more (lean meat or the like). Easy right?
The Key is Portioning! – Practicing self-control and portioning can make the difference between results of weight loss compared to weight gains. Have ice cream, but just have a scoop or scoop and a half. Take reasonable bites and it will last. A whole bowl can have up to half of the calories you need to exist per day and that’s on top of what you’re already eating anyway. A good guide is if it’s as big as your fist or the palm of your hand it will be ok. If you need an extra plate to fit the extra mashed potatoes you want, that’s probably a hint that something is going wrong. Eat a brownie, but just eat one. If you get chips, put a hand full on a napkin and walk away from the bag. And just because you get an extra value for super-sizing an order at a restaurant or a bigger cup at a gas station, keep in mind you’re paying for extra calories that you’re going to have to work harder to burn off. Is jogging an extra forty-five minutes worth the extra soda you get for twenty-cents? Eat what you want, just not too much.
Helpful Healthy Foods! – Eating healthy doesn’t mean eating salads alone for the rest of your life. There are a variety of things that are good for you and healthy, Skip pre-made meals or mixes and cook for yourself to save money and your waistband.
-Oatmeal: if you get a huge can of oatmeal it can be breakfast for a long time for very cheap. It just takes 2 minutes in the microwave and you have a quick and easy breakfast staple. Oatmeal is quite tasty if you throw in things like cinnamon, brown sugar, honey, or a tiny bit of butter (or any mix of the above), and if you’re feeling bold you can throw in a scoop of whey protein for a good workout food when you’re trying to bulk up. Oatmeal is full of fiber and nutrients and only gets better when you use milk to cook it. If you want to lose weight use skim milk or water for a lower calorie alternative. Fresh fruit can really kick it up a notch too.
-Tuna: The Wonder Fish- Tuna is high in protein, low in fat and has Omega-3 fatty acids which are not the kind of fatty acids that like to give you heart disease so that gives it a big plus—isn’t that great? Tuna with a little mayo can turn into a sandwich, top off an omelet, go into a spinach salad, be stuck on crackers, or just eaten it with some pepper and salt. It’s an amazingly healthy food that is also very cheap. In other words, go buy 5 cans now.
-Eggs: The Wonder Food- Eggs are amazing because they have possibly the best nutritional value of any food that you can get your hands on. Wikipedia the egg and check out the stuff in one that’s great for you. Another wonderful thing about eggs is the protein. Your body is made of up cool things called amino acids. Amino acids are protein combinations that build up a lot of cool stuff in your body like muscles and your DNA. Eggs, unlike vegetables or soy proteins, contain every combination of proteins that your body needs to make all the amino acids we need and provides the ones we can’t make on our own called the essential amino acids (there are eight). If you want more in depth info, Wikipedia is handy once again. Eggs also contain an extremely high percentage of protein that your body can actually absorb and use after you cook them. You can make omelets, egg sandwiches, scramble them or hard-boil them. One of my favorite foods on workout days is a little bit of rice mixed with three scrambled eggs, cheese and soy sauce. Cheap, filling, healthy and delicious. Also, I’ve read many articles trying to figure out how scary the amount of cholesterol in eggs is and I keep getting mixed signals so I’m going to say keep consumption per day to one to three, and if you have eggs with oatmeal and plenty of exercise you will likely be just fine.
-Yogurt: Get low-fat yogurt and you’re getting calcium, nutrients, and protein for a low amount of calories and low cost. A sweat treat, it’s great way to knock down a sugar craving.
-Baby Spinach: Cooked spinach is gross in my opinion, but baby spinach salad tastes great and has great nutritional value (last time I checked vitamin A and Iron are quite important for you). Instead of eating a salad made with lettuce which is just water and fiber, get a bowl of baby spinach with cheese for a good snack or appetizer with much more nutritional value than plain old lettuce. Throw in a can of tuna for added protein and nutrients.
All in all, just remember: fruit = good, wheat bread over white bread, fresh foods = good, fruit juice is just as bad as a coke if it has no vitamins in it (check the label!), beans are cheap and they offer great protein plus fiber, and if you get meat: aim for leaner cuts with less fat and cook it yourself. As long as you move your butt off the couch, you can pretty much eat what you want, just don’t eat an elephant sized serving… and oh yeah. Soda’s are good but save them as a treat. They really suck for your body.
Supplements and Such: This part is a little bit of personal opinion mixed with experience. Whey protein can be helpful for building muscle, so if you want to buy it check out your closest mega store and skip a Generic Nutritional Center store or fitness organic hippy diet store because yes, they have the products but you are likely getting ripped off. I’ve heard stories from others about creatine making your liver explode or other bad things, so we avoid it. Other supplements don’t seem to be necessary as long as you eat healthy, but if you decide to take anything do yourself a favor and research them before you shell out about $30 dollars for a super amino acids powder that is rendered useless when you pay $2 bucks for a dozen of eggs. Knowledge never hurts.
Metabolism meets Muscle: One of the best ways to burn calories is to make your body a furnace that burns more than it normally does when you are just sitting around. Consider this: fat takes no maintenance. It just sitters there all wobbly, doing nothing. Curse that lazy fat. But what if you build muscle on your body? Muscle growth and maintenance takes energy. Do you have to fuel up a semi truck (big engine/muscle) that drives all the time or a compact that is used a couple times a day (small engine/muscle) with more gas(or in our case, calories)? If you start building muscle, the amount of calories your body needs to work increases, and that means the number of left over calories that can go into fat storage decrease significantly. Start weight training while you watch what you eat and you’ll get into shape faster than ever and everyone loves results.
**************************************************************
This is a guide to basic fitness and nutritional knowledge for those who don’t know where to start, or are having trouble losing weight and are seeking more insight. It is meant to be only a rough but functional guide, so if you have taken a class on weight training or nutrition you can probably skip it. It’s meant to give tips and information about nutrition, where to start with easy exercises and what to watch for at the store and on TV when you’re aiming at increasing your level of health.
Why we’re here: Seriously kids, I think we have a problem. Today, so many people seem to lack the greatest of all virtues: common sense. When people are raised by the television while teachers worry more about hurting someone’s feelings by telling them they’re wrong as opposed to actually teaching, we end up with far too many people who are hopelessly dependent on others for direction or get frustrated when a problem isn’t ridiculously simple or handed to them completed half-way on a silver platter. The black plague of this age is running rampant with symptoms of ignorance and severe laziness. We need more people working on a cure.
Mission Statement: A lot of people suck. Literally, and they suck hard. They suck air like crazy after taking a flight of stairs because for them that is the most exercise they’ve done since they ran out of bean dip and had to waddle over to the fridge. Many people in the country are overweight and the reason is not enough people move! People go on fad diets and complain about love handles when the only one responsible is that whom they see in the mirror. People just don’t know how to take care of their bodies, and for a quick fix they flock to the sermons of infomercials which vomit lies; claims of a magic pill that makes you lose weight fast in time for the beach, or the latest contraption to get washboard abs. I’m not claiming everyone is in the dark completely because going to if you go to a college rec-center, a local YMCA or fitness center you see a vast amount of people who understand a beautiful and terrible truth: to fix your body, move your body. If you already know how to exercise and eat right, don’t be offended- this is not meant to preach to you. This is a quick guide to lay out some ground rules for those who are tired of pills, expensive tools, or just don’t know where to start. This is a guide for the every day John or Jane Doe to get into shape with what we already have, the greatest tool- our bodies.
We aren’t doctors and neither one of us has a degree in nutritional science, but here’s the kicker- we’re a couple of guys who started running and lifting weights for our Weight-training course in high school, where we learned about muscle groups, nutrition and some physiology. We kept exercising and we’re in the best shape of our lives and it just keeps getting better. Basically, this is the disclaimer. This is all advice we can give from us trying to help those getting in shape, and it’s from our personal experience. You know your body better than we do and if something doesn’t feel right, stop. Do everything at your own risk because we are not responsible should you try to do something crazy like run 30 miles and die from exhaustion or getting hit by a car. Just be safe, be careful, and use your best judgment. Common sense is awesome. This is friendly advice, so we aren't responsible for what you do or don't do with it.
First off, I’m sorry to say it but the TV lies. When it tries to tell you about an amazing new product that will give you washboard abs, it’s lying. When it tells you there is a new pill that will make you shed pounds, it’s lying…well sort of. See the thing is:
Diet Pills and Shakes: If you look at a lot of diet pills on the market today, they claim the pounds will melt away. They might, and it will be that they are melting- right into your underpants. Seriously. If you take a pill that blocks fat absorption, it’s going to go somewhere and that place is likely the chair you’re sitting in. The fat that isn’t absorbed turns into “oily spottage” which might be the prettier word on the label for “you’re probably going to get diarrhea and shit your pants.” Save yourself the laundry detergent and avoid throwing your money away with these things and ask yourself this question- if there was one diet pill that was safe and kept the weight off without you crapping your pants, wouldn’t there just be one company on the market making billions of dollars with all your friends recommending it. As for diet shakes, like the ones that promise to make you Slim down pretty fast, read the label. These things sometimes are pretty good for your body in reality but often are meant to replace meals, not a beverage that comes with it. These things often have enough calories to replace that burger and fries, so when you drink it along side them you can watch your love handles turn into love bumpers.
Gadgets and Gimmicks: Jumping on a mini-trampoline, doing power-swing-dancing kung-fu videos or using strange swivel chairs to try to fix your body (or your abs) does nothing but slim down your wallet. The people in these ads using the equipment are paid models who work out with real weights and exercise to gain those hard bodies, not wobble back and forth on a broken bar stool with handle bars to get their abs. The machines are a ridiculous waste of money, spend that on some barbells and a nice water bottle.
THE ABS!: As we mentioned above, machines won’t make you get abs of steel, rock, wood, or diamond (or whatever kind of abs you want). Only cutting body fat by running and exercise will make abs show. If you have a beer/coke/cake belly and you do a ton of sit-ups, all it will do is make your abs bigger and push out that gut making you look…that’s right! BIGGER. Get off the couch or your Ab-rolling-swinging-twisting-device and jog!
Lose the belly fat: A lot of people are aiming to lose the belly or butt, but the problem is when anything or anyone tells you that their product targets a certain area of your body, kindly laugh in their face and call them an idiot. Maybe even throw small rocks and get an angry mob to chase the great deceiver out of town. To target an area for fat burning is not possible. It just isn’t. The only way to make fat in one place smaller is to decrease its amount everywhere else. Since we can’t target one area specifically for weight loss, why don’t we spruce up the whole body? You get the original intended effects and then some!
Infomercials are an abomination to anyone who does know how to exercise. Hired models, biases, and useless equipment for high costs are the tools infomercials use to take advantage of those who are unaware how to be fit.
The first and most important bit of information against infomercials is pretty obvious; the people you see on the television are hired models. They did not receive their incredibly sculpted bodies from jumping on a trampoline, using “revolutionary” equipment that is made in a third-world country, and definitely not from shocking their muscles while they lay around the house. However, after many years of superb workout ethics and exceptional nutrition, they become extremely fit.
These models are meant to make ordinary men think that one fix-all product will be the solution to all of their life-long dreams. Of course, this is obviously not true. Like any documentary, an infomercial attempts to persuade consumers into a buying frenzy. Don’t fall for it, you are smarter than that.
Keep in mind, unless the infomercial is selling an entire home gym (which costs several hundred dollars), the product in question will most likely work one muscle group (Death to uni-taskers, anyone?). So if you buy an ultimate abdominal contraption, you may have wasted $50+ just to work on one muscle group. Somewhere out in California, a rich entrepreneur is rolling around in your money. Don’t let him do that. Say no to infomercials and realize the best way to workout is with what you have already—your own body.
**********************************************
Nutrition:
Food is not the enemy. Even if you eat no-sugar or low fat foods, just parking yourself on the couch yields the same results- you’re going to become a nice old tub-tub. It’s ok to eat what you want, as long as you do some form of physical activity to help balance it out. This stuff may seem like common sense, but apparently a lot of people seem to have trouble with it for whatever reason. Here are some basic tips to help your body more of a fat burning furnace as opposed to blubber storage:
Eat breakfast! – When you’re sleeping your body is resting, and therefore… just not doing much in general. Your metabolism drops and when you wake up in the morning, first thing you want to do is wake it up as fast as possible. If you’re trying to lose weight and you skip breakfast, yeah have fun with that (it’s not going to work very well). Even if it’s a pop tart, get something in your stomach. This is the perfect time for whole grains and even some sweet things (in moderation!) as long as something goes in your stomach. The sooner you start your digestive processes, the sooner your body starts working on burning what you ate last to get the chemical processes rolling. Eating gives you calories, but believe it or not, they power the processes that involve breaking down the food, passing it through your body, absorbing the nutrients and finally getting rid of it- whatever you had for dinner last night is perfect fuel. Eating breakfast keeps your brain and body awake- while putting your metabolism in gear so it can be ready to burn whatever you throw it at!
Don’t Starve Yourself! – Some people decide the best way to lose weight is to starve themselves, and it may appear to work; that is until they decide to eat something again. If you starve your body from the energy, nutrients, and fat it needs, next time you eat anything your body is going to soak up everything possible from your next meal, and if it hasn’t gotten what it needs lately, to prepare for another self induced famine, it will store anything extra- quite possibly as fat. A lot of people will find after they starve themselves they balloon quickly once they start eating normally again. Give your body what it needs or you’ll pay for it later.
Fats and Calories are Necessary! – Your body needs fat for vitamin storage and it pads some of your organs like your heart just for starters. What this means is yes, its ok to have fat in your diet, so don’t be terrified of it; just practice moderation. From now on when you look at a nutritional facts label, in your mind replace the word calories with “energy,” because that’s essentially what it means. Keep in mind most people need about 2000 of these a day just to survive so keep in mind, a little more or less wont hurt. If you’re trying to lose weight, eat a little less (like cut out a soda), or if you’re trying to add mass get a little more (lean meat or the like). Easy right?
The Key is Portioning! – Practicing self-control and portioning can make the difference between results of weight loss compared to weight gains. Have ice cream, but just have a scoop or scoop and a half. Take reasonable bites and it will last. A whole bowl can have up to half of the calories you need to exist per day and that’s on top of what you’re already eating anyway. A good guide is if it’s as big as your fist or the palm of your hand it will be ok. If you need an extra plate to fit the extra mashed potatoes you want, that’s probably a hint that something is going wrong. Eat a brownie, but just eat one. If you get chips, put a hand full on a napkin and walk away from the bag. And just because you get an extra value for super-sizing an order at a restaurant or a bigger cup at a gas station, keep in mind you’re paying for extra calories that you’re going to have to work harder to burn off. Is jogging an extra forty-five minutes worth the extra soda you get for twenty-cents? Eat what you want, just not too much.
Helpful Healthy Foods! – Eating healthy doesn’t mean eating salads alone for the rest of your life. There are a variety of things that are good for you and healthy, Skip pre-made meals or mixes and cook for yourself to save money and your waistband.
-Oatmeal: if you get a huge can of oatmeal it can be breakfast for a long time for very cheap. It just takes 2 minutes in the microwave and you have a quick and easy breakfast staple. Oatmeal is quite tasty if you throw in things like cinnamon, brown sugar, honey, or a tiny bit of butter (or any mix of the above), and if you’re feeling bold you can throw in a scoop of whey protein for a good workout food when you’re trying to bulk up. Oatmeal is full of fiber and nutrients and only gets better when you use milk to cook it. If you want to lose weight use skim milk or water for a lower calorie alternative. Fresh fruit can really kick it up a notch too.
-Tuna: The Wonder Fish- Tuna is high in protein, low in fat and has Omega-3 fatty acids which are not the kind of fatty acids that like to give you heart disease so that gives it a big plus—isn’t that great? Tuna with a little mayo can turn into a sandwich, top off an omelet, go into a spinach salad, be stuck on crackers, or just eaten it with some pepper and salt. It’s an amazingly healthy food that is also very cheap. In other words, go buy 5 cans now.
-Eggs: The Wonder Food- Eggs are amazing because they have possibly the best nutritional value of any food that you can get your hands on. Wikipedia the egg and check out the stuff in one that’s great for you. Another wonderful thing about eggs is the protein. Your body is made of up cool things called amino acids. Amino acids are protein combinations that build up a lot of cool stuff in your body like muscles and your DNA. Eggs, unlike vegetables or soy proteins, contain every combination of proteins that your body needs to make all the amino acids we need and provides the ones we can’t make on our own called the essential amino acids (there are eight). If you want more in depth info, Wikipedia is handy once again. Eggs also contain an extremely high percentage of protein that your body can actually absorb and use after you cook them. You can make omelets, egg sandwiches, scramble them or hard-boil them. One of my favorite foods on workout days is a little bit of rice mixed with three scrambled eggs, cheese and soy sauce. Cheap, filling, healthy and delicious. Also, I’ve read many articles trying to figure out how scary the amount of cholesterol in eggs is and I keep getting mixed signals so I’m going to say keep consumption per day to one to three, and if you have eggs with oatmeal and plenty of exercise you will likely be just fine.
-Yogurt: Get low-fat yogurt and you’re getting calcium, nutrients, and protein for a low amount of calories and low cost. A sweat treat, it’s great way to knock down a sugar craving.
-Baby Spinach: Cooked spinach is gross in my opinion, but baby spinach salad tastes great and has great nutritional value (last time I checked vitamin A and Iron are quite important for you). Instead of eating a salad made with lettuce which is just water and fiber, get a bowl of baby spinach with cheese for a good snack or appetizer with much more nutritional value than plain old lettuce. Throw in a can of tuna for added protein and nutrients.
All in all, just remember: fruit = good, wheat bread over white bread, fresh foods = good, fruit juice is just as bad as a coke if it has no vitamins in it (check the label!), beans are cheap and they offer great protein plus fiber, and if you get meat: aim for leaner cuts with less fat and cook it yourself. As long as you move your butt off the couch, you can pretty much eat what you want, just don’t eat an elephant sized serving… and oh yeah. Soda’s are good but save them as a treat. They really suck for your body.
Supplements and Such: This part is a little bit of personal opinion mixed with experience. Whey protein can be helpful for building muscle, so if you want to buy it check out your closest mega store and skip a Generic Nutritional Center store or fitness organic hippy diet store because yes, they have the products but you are likely getting ripped off. I’ve heard stories from others about creatine making your liver explode or other bad things, so we avoid it. Other supplements don’t seem to be necessary as long as you eat healthy, but if you decide to take anything do yourself a favor and research them before you shell out about $30 dollars for a super amino acids powder that is rendered useless when you pay $2 bucks for a dozen of eggs. Knowledge never hurts.
Metabolism meets Muscle: One of the best ways to burn calories is to make your body a furnace that burns more than it normally does when you are just sitting around. Consider this: fat takes no maintenance. It just sitters there all wobbly, doing nothing. Curse that lazy fat. But what if you build muscle on your body? Muscle growth and maintenance takes energy. Do you have to fuel up a semi truck (big engine/muscle) that drives all the time or a compact that is used a couple times a day (small engine/muscle) with more gas(or in our case, calories)? If you start building muscle, the amount of calories your body needs to work increases, and that means the number of left over calories that can go into fat storage decrease significantly. Start weight training while you watch what you eat and you’ll get into shape faster than ever and everyone loves results.
**************************************************************
Here are some easy ways to get started:
Your body is the ultimate workout tool. By going back to the basics, it is possible to achieve all around fitness without any expensive equipment. Let’s get started.
Some general guidelines need to be considered before you begin lifting. First of all, there are two types of muscles that require an even amount of work. For example, when you extend your arm, your triceps (back of the arms) are doing the work. If the human body did not have a way to bring your arm back to bend at the elbow joint, then we would all be stuck with straight and extended arms. Luckily, this is not the case. Your biceps (inside of your arms) counter the extension of triceps by contracting. This partnership of muscles acts like a door hinge because it is able to open and close freely. So, what does this have to do with weight training? Lift evenly. If you overwork a contracting muscle group without working with its cooperating, flexing muscle group, it could easily lead to injury. This is why most people have back pain because they overwork their abdominal muscles, or the contracting muscle group, when they don’t work their extending muscles in their back.
First of all, how many sets and repetitions should you do? As a beginner three sets of ten repetitions are a good start. However, if you’re feeling fancy, try twelve or even fifteen. Don’t let us tell you how much to do! If you can do more, then do them!
Walking/ Running/ Sprinting
Muscles Worked: Just about everything in the legs.
It seems to be a lost art today. Walking, running, or sprinting are the best ways to lose fat and increase cardiovascular endurance. This also doesn’t require an expensive treadmill to make you feel like a mouse on a running wheel. Run outside for as long as you can and increase the time or distance a little more each time you go. Same principals apply to walking. Grab a friend and get moving. On a side note, if we want donuts, we walk to the grocery store to get them (24 hour places rock). A thirty-minute each way walk makes the couple hundred calories from a donut not that threatening. If you’re feeling awesome just pick a safe destination, grab some friends and roll out. A seven hour twenty mile walk to get McDonalds and Starbucks in the middle of the night not only made for a fun trip and good story, we burnt off the junk we ate too.
Pushups:
Muscles Worked: Pectorals (Chest), Triceps (Back of Arms), Deltoids (Shoulders)
There are many ways to do these and not too much is required except a floor. Just make sure you have the right form and technique. To use the right technique, start off by laying face-down on the floor with your hands around your armpits and fingers facing forward. Extend your arms so your upper body moves upward while keeping your back and legs straight like a plank and always look forward. If this is too difficult, then set your knees on the floor for extra stability (There is no shame in that). There are also many variations of the pushup by moving the position of your hands.
-Diamond Pushups: A difficult pushup that isolates the Triceps. This is done by moving your hands very close into your chest. Your pointer fingers and thumbs should touch right underneath the center of your chest to form a diamond-like shape.
-Staggered Pushups: An interesting pushup that isolates one arm at a time. Staggered pushups are accomplished by assuming the normal pushup position. From there, move your right hand up 6-8 inches while keeping your left hand in the standard pushup position. Be sure to switch your left hand up and right hand back to normal to work these muscles evenly.
-Wide Pushups: This pushup isolates the pectoral muscles. From the normal pushup position, move your hands wider than your shoulders. By widening the hands, you work more of your chest. The wider, the harder they are.
-Clap Pushups: This pushup is extremely difficult and should not be attempted if you are not strong enough. This will result in an epic face-plant and/or broken nose. Begin from a normal pushup stance and explode upward as fast as you can. If you do this right, you should be suspended in air for a very short period. To prove you are hardcore, clap midair then catch yourself before you smash your face.
-One-Arm Pushups: Extremely hard pushups not for beginners. Begin by assuming the normal pushup position then spread your legs as wide as you can (the wider, the easier). Place your hand of choice on the floor (should be around the center of your chest) and lift.
Another new fad today is the use of pushup bars, or raised bars which can increase the range of mobility (which is excellent). These pushup bars are great for most of the workouts above (except clap and diamond pushups). However, the prices of these bars are way too high. By constructing simple ones from 1” PVC pipe from your local hardware store you can make your own that give a greater range of motion. If you can’t get a hold of PVC pipe, just use two chairs.
Materials needed: At least 7’ of 1” PVC pipe, Hacksaw, (4) 1” Tri PVC connectors, (4) 1” PVC 90 degree bends.
Directions: Using a fine-tooth hacksaw, cut the PVC pipe into (14) 6” segments. Sand off the edges and clean the PVC off. Then assemble as pictured. No need for glue, gravity holds it all together.
Pull-ups
Muscles Worked: Biceps (Front of Arms), Latissimus Dorsi (Back right underneath your armpit), and parts of upper back.
Pull-ups are a perfect way to work the muscles that pull to your body (towards your back). This is the perfect match to the pushup. You don’t need any fancy bars or anything to have a pull-up bar. Go outside and find a tree; it is Mother Nature’s way of saying get off your butt. You could also walk up to a playground and use the monkey bars or some equivalent. Just make sure the bar in question is safe and sturdy. To accomplish a pull-up, start by standing under the bar or tree limb of your choice and reach/ jump up to it. Grab the bar overhand or underhand and lift your body upwards. The top of your chest should touch the bar. If this is too difficult, then grab a chair to set a foot on to offset some weight. Also, holding yourself suspended with your arms at 90 degree angles will help build strength and is good for beginners. There are a few variations of the pull-up as well.
-Overhand Pull-ups: It is just like a normal pushup, just with an overhand grip. This will target more of your back muscles.
-Staggered Pull-ups: This one may be a bit difficult for beginners but is good for isolating one arm at a time. You will need a damp hand towel (better grip) for this. Swing the towel over the bar and hold onto both ends of the towel. With your other hand grab the bar like you normally would. Be sure to evenly work each arm with this exercise.
-Schwarzenegger Hangs: With an overhand grip, grab the bar as wide as you can, this will isolate the Latrissimus Dorsi and will give you a really nice looking back. If you can’t lift yourself all the way up, then hang for as long as you can. Then do it again and again.
-One-Arm Pull-ups: These are extremely hard pull-ups not for beginners. Grab the bar with your hand of choice. With your other hand, grip the wrist of the hand that is holding the bar. Lift up like a normal pull-up.
Sit-ups
This word may frighten some but sit-ups are the best way to increase abdominal strength and to turn that keg into a six-pack. To do the standard crunch or sit-up, lie down on your back and bend your knees. Put your fingers behind your ears and lift your upper back off the ground. Don’t pull on your head or your neck will hurt. Hurray! You did a crunch. Now, if you feel really sassy, put your right hand on your left shoulder and your left hand on your right shoulder. You should be in a position where you look like you’re in a straight jacket. Now, lift up and touch your elbows to your knees. Congrats, you have just completed a full sit-up. Remember to keep your chin up and always look at the ceiling. Never tuck your chin in because it will cause an awful discomfort in your neck. With abdominal exercises, do as many as you can and keep your abs tight during your set of crunches. By this, we mean to keep your abs tight on the way up, down, and through the whole set. Some may lift up then quickly go to the ground and relax their muscles. This is worthless posture and a worthless exercise. So keep them tight and feel the burn.
If you need help get a friend to hold your feet or put them against a wall for stability.
Now its time for the variations:
-Iron Cross: Say goodbye to the pooch. Lie down on your back and spread your arms out for support (you’ll be in a cross shape… whoa). Keeping your legs straight and together lift them up so they are perpendicular to the ground. As you lower them back to the ground, do not rest your feet on the ground. This keeps the tension which is good. Lift back up for more repetitions.
-Bicycles: This is a tough but effective abdominal workout. Start by lying on the ground and putting your fingers behind your ears (DON’T HOLD YOUR HEAD UP WITH HANDS—this will make your neck hurt). Now here is the trick. Raise both legs a few inches above the ground. Bring your left knee to your chest while simultaneously moving your right elbow to your knee. While still up in the air, move your left leg straight above the ground, move your right knee up to your chest, and meet that with your left elbow. Do not set your legs or upper back on the ground. This is all about movement. Like a bicycle…
-Ab Hangs: If you have a pull-up bar, tree limb, or even monkey bars on a playground then you can do these. Wrap your legs over the bar of your choice so you’re hanging upside down. From there, assume the crunch or the sit-up position with your arms and lift.
-Oblique Raises: Lie on your left side and bend your legs forward at a 30ish degree angle. Put your right hand behind your ear and your left arm by your side. Rise up and try to put your elbow into your hip. Make sure to roll on your other side and work evenly.
Air Squats
Muscles Worked: Quadriceps (Thighs), Gluteus Maximus (Butt), Hamstrings (Back of Legs)
These may seem really easy at first, but after doing a few sets of thirty or so with these will really get a nice burn. Begin by standing in an open place and imagine a long bar running across your shoulders and pretend to grab it (for balance). You should then bend your knees, stick your butt out, and keep your back straight all at once. When your thighs are parallel with the ground, bend your knees back up. There are also a few other things you can do with this. Be careful and try not to break form or let your knees past your toes so you don’t hurt your legs.
Along with squats you can do:
Calf Raises: These are pretty simple lifts. Be cautious of your balance. Do a normal squat and when you have completed one, flex your calves so you are on your tip toes like a ballerina.
-Weighted Squat/ Bicep Curl/ Shoulder Press: With any extra weights lying around (barbells, soup cans, or even a gallon of milk) place them in your hands by your shoulders and do a normal squat. When you have completed a squat, raise your hands above your hand to add in a shoulder press. Nifty.
-Invisible Chair: No tricks here. This is a good workout to build up your leg stabilizers. Place your back against a wall and take a seat in your invisible chair. Like a squat, keep your thighs parallel to the ground and hold for sets of thirty to sixty seconds.
-Lunges: Stand up and make sure you have plenty of room in front of you to walk. Place your fingers behind your ears and lift your right knee up in the air as high as possible. Take a large step forward and to the right side with that leg and get low enough so your other knee touches the ground (make sure that leg is straight). Rise up to a normal stance and repeat the process with your left foot.
Partner Work
Here is a list of a few workouts you can do with a buddy. Remember, the more, the merrier. So let’s get started with Partner A and Partner B.
-Partner Pushups: For this exercise, Partner A will lie down on the ground and extend his/her arms in the air. Partner B should then place his/her hands on Partner A’s hands and assume the pushup position. This will be harder for both the partners because Partner A will have to deal with Partner B’s weight. This builds stabilizers. Partner A will build much more strength and stabilizers then he or she would with
-Partner Squats: This should only be attempted after Partner A and B have conquered the form of normal squats. Partner A will grab the wrist of Partner B and place his/her head by Partner B’s hip. Partner A will then pull Partner B onto his/her shoulders. From here, Partner B should be as still as he/she can be. Now attempt squats with the weight of someone else on your back. This will build strength even faster.
-Partner Rows: This exercise is accomplished by having Partner A lay on the ground. Partner B will then step over the head of partner A. Partner B will then lower his hands at shoulders length apart for Partner A to grab. Partner A will then grab Partner B’s Hands and lift upwards toward the ceiling. This will strengthen Partner A’s upper back and shoulders.
Partner Leg Throws: Partner A will have a heck of an abdominal workout with this. Just like the Partner Rows, Partner A will lay on his or her back. Partner B will then place his or her feet by Partner A’s head. Partner A will then grab Partner B’s ankles. Now here is the fun part. Partner A raises their legs straight and together so they are parallel to the ground. Partner B doesn’t like this so he or she retaliates by pushing them down to the ground. Partner A is upset with this and springs his or her legs right back up without touching the ground. Partner B could vary this exercise by tossing Partner A’s legs to the left or right.
Miscellaneous
-Superman/ Swimmers: This is a great workout for your lower and upper back. Lay face-down on the ground and keep your arms by your head pointing forward. To do a Superman, simply raise your arms and legs for ten to twenty seconds. You’ll feel the burn. To do Swimmers, raise your arms and legs but move them as if you were swimming. Keep moving for the same time as the Superman workout.
-Shoulder Circles: Easy exercise that has a great burn. Stand up and make sure you have enough room to extend your arms. Begin by making circles with your arms moving forward for ten to twenty counts. Take a break and then reverse the circles. Heck, you could make them small, big, or somewhere in between.
-Jump Rope: Whatever happened to the jump rope? It is a great way to increase your cardiovascular endurance. They are very cheap and very effective. Try shooting for two minute sets increasing by thirty seconds for each set you do.
-Jumping Jacks: This is a great cardiovascular exercise on a rainy day. Start by standing straight up with your arms at your sides and feet together. Jump up and clap your arms above your head while simultaneously spreading your legs. So you should be standing with wide legs and hands above your head. From here, jump back to standing with your feet together and arms at your sides. This is a proper jumping jack. Grab a friend and take turns counting off ten at a time. They’ll fly by real quick.
-Chair Dips: You’ll need two STABLE chairs for this. Bring them about two feet together with their backs facing each other. Put one hands on the back of the chairs and suspend yourself in the air. (NOTE: If you think your chairs aren’t stable enough, then don’t do this. We don’t want anyone to get hurt). While in the air, dip down and rise back up. There are a few variations to this. One would be to bring in another chair and set it behind you. By putting your feet on this chair you can offset a lot of weight, making these easier if you can’t do the normal dips. There is another that only requires one chair. Act like you are about to take a seat but move your butt all the way to the edge. Place both of your hands on the edge of the seat and move your butt off of the chair. From here, dip down and rise back up.
Your body is the ultimate workout tool. By going back to the basics, it is possible to achieve all around fitness without any expensive equipment. Let’s get started.
Some general guidelines need to be considered before you begin lifting. First of all, there are two types of muscles that require an even amount of work. For example, when you extend your arm, your triceps (back of the arms) are doing the work. If the human body did not have a way to bring your arm back to bend at the elbow joint, then we would all be stuck with straight and extended arms. Luckily, this is not the case. Your biceps (inside of your arms) counter the extension of triceps by contracting. This partnership of muscles acts like a door hinge because it is able to open and close freely. So, what does this have to do with weight training? Lift evenly. If you overwork a contracting muscle group without working with its cooperating, flexing muscle group, it could easily lead to injury. This is why most people have back pain because they overwork their abdominal muscles, or the contracting muscle group, when they don’t work their extending muscles in their back.
First of all, how many sets and repetitions should you do? As a beginner three sets of ten repetitions are a good start. However, if you’re feeling fancy, try twelve or even fifteen. Don’t let us tell you how much to do! If you can do more, then do them!
Walking/ Running/ Sprinting
Muscles Worked: Just about everything in the legs.
It seems to be a lost art today. Walking, running, or sprinting are the best ways to lose fat and increase cardiovascular endurance. This also doesn’t require an expensive treadmill to make you feel like a mouse on a running wheel. Run outside for as long as you can and increase the time or distance a little more each time you go. Same principals apply to walking. Grab a friend and get moving. On a side note, if we want donuts, we walk to the grocery store to get them (24 hour places rock). A thirty-minute each way walk makes the couple hundred calories from a donut not that threatening. If you’re feeling awesome just pick a safe destination, grab some friends and roll out. A seven hour twenty mile walk to get McDonalds and Starbucks in the middle of the night not only made for a fun trip and good story, we burnt off the junk we ate too.
Pushups:
Muscles Worked: Pectorals (Chest), Triceps (Back of Arms), Deltoids (Shoulders)
There are many ways to do these and not too much is required except a floor. Just make sure you have the right form and technique. To use the right technique, start off by laying face-down on the floor with your hands around your armpits and fingers facing forward. Extend your arms so your upper body moves upward while keeping your back and legs straight like a plank and always look forward. If this is too difficult, then set your knees on the floor for extra stability (There is no shame in that). There are also many variations of the pushup by moving the position of your hands.
-Diamond Pushups: A difficult pushup that isolates the Triceps. This is done by moving your hands very close into your chest. Your pointer fingers and thumbs should touch right underneath the center of your chest to form a diamond-like shape.
-Staggered Pushups: An interesting pushup that isolates one arm at a time. Staggered pushups are accomplished by assuming the normal pushup position. From there, move your right hand up 6-8 inches while keeping your left hand in the standard pushup position. Be sure to switch your left hand up and right hand back to normal to work these muscles evenly.
-Wide Pushups: This pushup isolates the pectoral muscles. From the normal pushup position, move your hands wider than your shoulders. By widening the hands, you work more of your chest. The wider, the harder they are.
-Clap Pushups: This pushup is extremely difficult and should not be attempted if you are not strong enough. This will result in an epic face-plant and/or broken nose. Begin from a normal pushup stance and explode upward as fast as you can. If you do this right, you should be suspended in air for a very short period. To prove you are hardcore, clap midair then catch yourself before you smash your face.
-One-Arm Pushups: Extremely hard pushups not for beginners. Begin by assuming the normal pushup position then spread your legs as wide as you can (the wider, the easier). Place your hand of choice on the floor (should be around the center of your chest) and lift.
Another new fad today is the use of pushup bars, or raised bars which can increase the range of mobility (which is excellent). These pushup bars are great for most of the workouts above (except clap and diamond pushups). However, the prices of these bars are way too high. By constructing simple ones from 1” PVC pipe from your local hardware store you can make your own that give a greater range of motion. If you can’t get a hold of PVC pipe, just use two chairs.
Materials needed: At least 7’ of 1” PVC pipe, Hacksaw, (4) 1” Tri PVC connectors, (4) 1” PVC 90 degree bends.
Directions: Using a fine-tooth hacksaw, cut the PVC pipe into (14) 6” segments. Sand off the edges and clean the PVC off. Then assemble as pictured. No need for glue, gravity holds it all together.
Pull-ups
Muscles Worked: Biceps (Front of Arms), Latissimus Dorsi (Back right underneath your armpit), and parts of upper back.
Pull-ups are a perfect way to work the muscles that pull to your body (towards your back). This is the perfect match to the pushup. You don’t need any fancy bars or anything to have a pull-up bar. Go outside and find a tree; it is Mother Nature’s way of saying get off your butt. You could also walk up to a playground and use the monkey bars or some equivalent. Just make sure the bar in question is safe and sturdy. To accomplish a pull-up, start by standing under the bar or tree limb of your choice and reach/ jump up to it. Grab the bar overhand or underhand and lift your body upwards. The top of your chest should touch the bar. If this is too difficult, then grab a chair to set a foot on to offset some weight. Also, holding yourself suspended with your arms at 90 degree angles will help build strength and is good for beginners. There are a few variations of the pull-up as well.
-Overhand Pull-ups: It is just like a normal pushup, just with an overhand grip. This will target more of your back muscles.
-Staggered Pull-ups: This one may be a bit difficult for beginners but is good for isolating one arm at a time. You will need a damp hand towel (better grip) for this. Swing the towel over the bar and hold onto both ends of the towel. With your other hand grab the bar like you normally would. Be sure to evenly work each arm with this exercise.
-Schwarzenegger Hangs: With an overhand grip, grab the bar as wide as you can, this will isolate the Latrissimus Dorsi and will give you a really nice looking back. If you can’t lift yourself all the way up, then hang for as long as you can. Then do it again and again.
-One-Arm Pull-ups: These are extremely hard pull-ups not for beginners. Grab the bar with your hand of choice. With your other hand, grip the wrist of the hand that is holding the bar. Lift up like a normal pull-up.
Sit-ups
This word may frighten some but sit-ups are the best way to increase abdominal strength and to turn that keg into a six-pack. To do the standard crunch or sit-up, lie down on your back and bend your knees. Put your fingers behind your ears and lift your upper back off the ground. Don’t pull on your head or your neck will hurt. Hurray! You did a crunch. Now, if you feel really sassy, put your right hand on your left shoulder and your left hand on your right shoulder. You should be in a position where you look like you’re in a straight jacket. Now, lift up and touch your elbows to your knees. Congrats, you have just completed a full sit-up. Remember to keep your chin up and always look at the ceiling. Never tuck your chin in because it will cause an awful discomfort in your neck. With abdominal exercises, do as many as you can and keep your abs tight during your set of crunches. By this, we mean to keep your abs tight on the way up, down, and through the whole set. Some may lift up then quickly go to the ground and relax their muscles. This is worthless posture and a worthless exercise. So keep them tight and feel the burn.
If you need help get a friend to hold your feet or put them against a wall for stability.
Now its time for the variations:
-Iron Cross: Say goodbye to the pooch. Lie down on your back and spread your arms out for support (you’ll be in a cross shape… whoa). Keeping your legs straight and together lift them up so they are perpendicular to the ground. As you lower them back to the ground, do not rest your feet on the ground. This keeps the tension which is good. Lift back up for more repetitions.
-Bicycles: This is a tough but effective abdominal workout. Start by lying on the ground and putting your fingers behind your ears (DON’T HOLD YOUR HEAD UP WITH HANDS—this will make your neck hurt). Now here is the trick. Raise both legs a few inches above the ground. Bring your left knee to your chest while simultaneously moving your right elbow to your knee. While still up in the air, move your left leg straight above the ground, move your right knee up to your chest, and meet that with your left elbow. Do not set your legs or upper back on the ground. This is all about movement. Like a bicycle…
-Ab Hangs: If you have a pull-up bar, tree limb, or even monkey bars on a playground then you can do these. Wrap your legs over the bar of your choice so you’re hanging upside down. From there, assume the crunch or the sit-up position with your arms and lift.
-Oblique Raises: Lie on your left side and bend your legs forward at a 30ish degree angle. Put your right hand behind your ear and your left arm by your side. Rise up and try to put your elbow into your hip. Make sure to roll on your other side and work evenly.
Air Squats
Muscles Worked: Quadriceps (Thighs), Gluteus Maximus (Butt), Hamstrings (Back of Legs)
These may seem really easy at first, but after doing a few sets of thirty or so with these will really get a nice burn. Begin by standing in an open place and imagine a long bar running across your shoulders and pretend to grab it (for balance). You should then bend your knees, stick your butt out, and keep your back straight all at once. When your thighs are parallel with the ground, bend your knees back up. There are also a few other things you can do with this. Be careful and try not to break form or let your knees past your toes so you don’t hurt your legs.
Along with squats you can do:
Calf Raises: These are pretty simple lifts. Be cautious of your balance. Do a normal squat and when you have completed one, flex your calves so you are on your tip toes like a ballerina.
-Weighted Squat/ Bicep Curl/ Shoulder Press: With any extra weights lying around (barbells, soup cans, or even a gallon of milk) place them in your hands by your shoulders and do a normal squat. When you have completed a squat, raise your hands above your hand to add in a shoulder press. Nifty.
-Invisible Chair: No tricks here. This is a good workout to build up your leg stabilizers. Place your back against a wall and take a seat in your invisible chair. Like a squat, keep your thighs parallel to the ground and hold for sets of thirty to sixty seconds.
-Lunges: Stand up and make sure you have plenty of room in front of you to walk. Place your fingers behind your ears and lift your right knee up in the air as high as possible. Take a large step forward and to the right side with that leg and get low enough so your other knee touches the ground (make sure that leg is straight). Rise up to a normal stance and repeat the process with your left foot.
Partner Work
Here is a list of a few workouts you can do with a buddy. Remember, the more, the merrier. So let’s get started with Partner A and Partner B.
-Partner Pushups: For this exercise, Partner A will lie down on the ground and extend his/her arms in the air. Partner B should then place his/her hands on Partner A’s hands and assume the pushup position. This will be harder for both the partners because Partner A will have to deal with Partner B’s weight. This builds stabilizers. Partner A will build much more strength and stabilizers then he or she would with
-Partner Squats: This should only be attempted after Partner A and B have conquered the form of normal squats. Partner A will grab the wrist of Partner B and place his/her head by Partner B’s hip. Partner A will then pull Partner B onto his/her shoulders. From here, Partner B should be as still as he/she can be. Now attempt squats with the weight of someone else on your back. This will build strength even faster.
-Partner Rows: This exercise is accomplished by having Partner A lay on the ground. Partner B will then step over the head of partner A. Partner B will then lower his hands at shoulders length apart for Partner A to grab. Partner A will then grab Partner B’s Hands and lift upwards toward the ceiling. This will strengthen Partner A’s upper back and shoulders.
Partner Leg Throws: Partner A will have a heck of an abdominal workout with this. Just like the Partner Rows, Partner A will lay on his or her back. Partner B will then place his or her feet by Partner A’s head. Partner A will then grab Partner B’s ankles. Now here is the fun part. Partner A raises their legs straight and together so they are parallel to the ground. Partner B doesn’t like this so he or she retaliates by pushing them down to the ground. Partner A is upset with this and springs his or her legs right back up without touching the ground. Partner B could vary this exercise by tossing Partner A’s legs to the left or right.
Miscellaneous
-Superman/ Swimmers: This is a great workout for your lower and upper back. Lay face-down on the ground and keep your arms by your head pointing forward. To do a Superman, simply raise your arms and legs for ten to twenty seconds. You’ll feel the burn. To do Swimmers, raise your arms and legs but move them as if you were swimming. Keep moving for the same time as the Superman workout.
-Shoulder Circles: Easy exercise that has a great burn. Stand up and make sure you have enough room to extend your arms. Begin by making circles with your arms moving forward for ten to twenty counts. Take a break and then reverse the circles. Heck, you could make them small, big, or somewhere in between.
-Jump Rope: Whatever happened to the jump rope? It is a great way to increase your cardiovascular endurance. They are very cheap and very effective. Try shooting for two minute sets increasing by thirty seconds for each set you do.
-Jumping Jacks: This is a great cardiovascular exercise on a rainy day. Start by standing straight up with your arms at your sides and feet together. Jump up and clap your arms above your head while simultaneously spreading your legs. So you should be standing with wide legs and hands above your head. From here, jump back to standing with your feet together and arms at your sides. This is a proper jumping jack. Grab a friend and take turns counting off ten at a time. They’ll fly by real quick.
-Chair Dips: You’ll need two STABLE chairs for this. Bring them about two feet together with their backs facing each other. Put one hands on the back of the chairs and suspend yourself in the air. (NOTE: If you think your chairs aren’t stable enough, then don’t do this. We don’t want anyone to get hurt). While in the air, dip down and rise back up. There are a few variations to this. One would be to bring in another chair and set it behind you. By putting your feet on this chair you can offset a lot of weight, making these easier if you can’t do the normal dips. There is another that only requires one chair. Act like you are about to take a seat but move your butt all the way to the edge. Place both of your hands on the edge of the seat and move your butt off of the chair. From here, dip down and rise back up.
Lumberjacks: If you’re feeling manly and full of testosterone, head outside and chop some wood. This is extremely good for building trunk muscles. If you don’t have any wood, swing a large hammer at a tire for the same effect. Oh yeah, make sure the tire is not on a car. (Be careful for the love of jeebus.)
In conclusion, we won’t lie- it not the easiest thing in the world to get into shape, but once you get started results can be the best motivation in the world. Work hard and you’ll get them. Push yourself and good luck, and let other people know.
This was written by Aaron Wright and Eric Cronin, both of us are 20 year old college students (Purdue and Ball State) who enjoy lifting weights and Judo to stay in shape. Copyright 2008 Aaron Wright and Eric Cronin
Subscribe to:
Comments (Atom)