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Exercise Advice
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By (user no longer on site) OP
over a year ago
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Saw a thread with a woman asking for the best exercise to lose weight around her stomach, some of the replies where pretty off the mark so thought I'd give my two cents.
You cannot target fatty areas! If you have fat on your stomach, sit ups will not get rid of it.
Fat is stored calories that have not been used. To lose weight you need to use more calories than you're consuming. Get a calorie counting app like MyFitnessPal, it will tell you how many you need to eat a day to to reach your goals.
Cardio is the best way to burn calories. The upper legs are the biggest muscle so anything using these consistently will burn the most.
Tabata training and HIIT are great ways to burn fat as they create energy deficits which speed up your metabolism to pay the debt.
Circuits are a great middle ground between cardio and muscle work, especially when done right. Going from something like squats to pressups will work your CV system as your blood is pumped down into your legs then suddenly has to be pumped back up into your upper body.
Also for any of you ladies who stay clear of resistance training because you're scared of gaining muscle, don't. You don't have the testostorone to gain muscle like a man.
For those who say about toning. You want a mix of cardio and resistance. All tone is is having a low amount of body fat so that the muscle can be seen, obviously you need to hit the weights to have the muscle to be shown.
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Didn't see it op.
But anyone promoting targeted fat loss from a specific body part is misleading. Your body will store and burn fat from wherever it sees fit and exercise will not work like a laser beam to remove it from the specific spot that you fancy.
Sustained longer term weight loss is generally supported by a combination of exercise and dietary changes. People studied who do either of these alone have a lower probability of sustaining any weight loss - and most people prefer it to remain lost rather than to yo-yo with their weight, of course.
Good advice I've seen on this thread so far. |
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"I can't afford to loose weight, but I need something gentle to try and tone my stomach, however I have a bad back so I am a bit limited, any suggestions? "
Swimming may be an option for you, as your body and back are supported by the water. Your core muscles can be toned from you starting gentle swimming. |
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"I can't afford to loose weight, but I need something gentle to try and tone my stomach, however I have a bad back so I am a bit limited, any suggestions?
Swimming may be an option for you, as your body and back are supported by the water. Your core muscles can be toned from you starting gentle swimming. "
I'd add Foxy that I'm using the word tone in a context that is related to strengthening your body's core. Toning would generally be used to relate to visible perception of lean muscle, which is slightly irrelevant should someone not be losing some surplus fat.(Whilst the person could have improved their strength and the muscle quality, they'll ostensibly appear similarly externally. |
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By (user no longer on site) OP
over a year ago
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"I can't afford to loose weight, but I need something gentle to try and tone my stomach, however I have a bad back so I am a bit limited, any suggestions? "
Couldn't really say without knowing the full extent of your back injury, I would work on that though.
Most exercises will work your core if you brace it during the exercise.
To specifically work your stomach you want things like crunches, leg raises, laying down cycling thing where you bring elbow to opposite knee, anything that brings your upper body closer to your lower body or vice versa.
But if you're going to work on your stomach, don't forget the rest of your core as its all one unit, hit your obliques with things like Russian twists, crunches with elbow to opposite knee, side bends etc.
Don't forget your lower back, I see core classes that forget your lower back, things like skydivers, good mornings and deadlifts will help there.
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By *oxy_minxWoman
over a year ago
Scotland - Aberdeen |
"I can't afford to loose weight, but I need something gentle to try and tone my stomach, however I have a bad back so I am a bit limited, any suggestions?
Couldn't really say without knowing the full extent of your back injury, I would work on that though.
Most exercises will work your core if you brace it during the exercise.
To specifically work your stomach you want things like crunches, leg raises, laying down cycling thing where you bring elbow to opposite knee, anything that brings your upper body closer to your lower body or vice versa.
But if you're going to work on your stomach, don't forget the rest of your core as its all one unit, hit your obliques with things like Russian twists, crunches with elbow to opposite knee, side bends etc.
Don't forget your lower back, I see core classes that forget your lower back, things like skydivers, good mornings and deadlifts will help there.
"
It's not really a back injury, it is crumbling discs that I currently need daily pain killers to subdue the pain, though I know that strengthening my core muscles would help me a great deal, though I would need some easy starting points to slowly build them up.
So some easy exercises to start me off would be great but just a little but often types if you get my drift x |
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"Saw a thread with a woman asking for the best exercise to lose weight around her stomach, some of the replies where pretty off the mark so thought I'd give my two cents.
You cannot target fatty areas! If you have fat on your stomach, sit ups will not get rid of it.
Fat is stored calories that have not been used. To lose weight you need to use more calories than you're consuming. Get a calorie counting app like MyFitnessPal, it will tell you how many you need to eat a day to to reach your goals.
"
And some people, particularly the overweight and over forty will have to cut carbs too - merely controlling calories may not be enough. |
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By *ady LickWoman
over a year ago
Northampton Somewhere |
Hi. You seem to know your stuff. Ive been doing zumba for a while and have just joined a gym. I want to work on my upper body, generally get fitter and tone up. Weight isn't an issue although I'd be happier half a stone lighter 
What would you suggest for me? Thanks in advance.
Ps I can't run as I get shin splint pain. |
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By (user no longer on site)
over a year ago
|
"Hi. You seem to know your stuff. Ive been doing zumba for a while and have just joined a gym. I want to work on my upper body, generally get fitter and tone up. Weight isn't an issue although I'd be happier half a stone lighter
What would you suggest for me? Thanks in advance.
Ps I can't run as I get shin splint pain."
There is tonnes that can be done even if you can't run, such as cycling, rowing, swimming etc.
However if you want to come upper body you will need to do exercises that activate and use those muscles I.e. shoulder, chest, back and core exercises. Cardio can only do so much and believe it or not you will burn more calories lifting weights |
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By (user no longer on site)
over a year ago
|
"Hi. You seem to know your stuff. Ive been doing zumba for a while and have just joined a gym. I want to work on my upper body, generally get fitter and tone up. Weight isn't an issue although I'd be happier half a stone lighter
What would you suggest for me? Thanks in advance.
Ps I can't run as I get shin splint pain.
There is tonnes that can be done even if you can't run, such as cycling, rowing, swimming etc.
However if you want to come upper body you will need to do exercises that activate and use those muscles I.e. shoulder, chest, back and core exercises. Cardio can only do so much and believe it or not you will burn more calories lifting weights "
**tone upper body |
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By (user no longer on site) OP
over a year ago
|
"Hi. You seem to know your stuff. Ive been doing zumba for a while and have just joined a gym. I want to work on my upper body, generally get fitter and tone up. Weight isn't an issue although I'd be happier half a stone lighter
What would you suggest for me? Thanks in advance.
Ps I can't run as I get shin splint pain."
As you're not fussed on losing weight I'd go for resistance exercises. Chest press and back rows will be the staple as they are compound moves, they work multiple muscles and joints so they're more effective. Chest pressing works front shoulder, pecs and triceps. Back rows do the opposite, back shoulders, upper back and biceps. So those two exercises are hitting 6 muscles alone.
Forearms will get a work out by gripping as tight as you can and making sure your thumb goes under the handle/bar and fingers go over.
You can hit middle shoulders by doing military press or pressing dumbbells over head.
Lastly you'll wanna work late, the best thing is wide grip pull ups, if your gym has an assist machine use it and build up.
Also comes down to how often you go gym. I like to split muscle groups so one day I would do chest and triceps. This allows you to work those muscles harder, whilst they're resting the next day you'd work a different group, like back, biceps and rear shoulders. |
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By *ady LickWoman
over a year ago
Northampton Somewhere |
"Hi. You seem to know your stuff. Ive been doing zumba for a while and have just joined a gym. I want to work on my upper body, generally get fitter and tone up. Weight isn't an issue although I'd be happier half a stone lighter
What would you suggest for me? Thanks in advance.
Ps I can't run as I get shin splint pain.
As you're not fussed on losing weight I'd go for resistance exercises. Chest press and back rows will be the staple as they are compound moves, they work multiple muscles and joints so they're more effective. Chest pressing works front shoulder, pecs and triceps. Back rows do the opposite, back shoulders, upper back and biceps. So those two exercises are hitting 6 muscles alone.
Forearms will get a work out by gripping as tight as you can and making sure your thumb goes under the handle/bar and fingers go over.
You can hit middle shoulders by doing military press or pressing dumbbells over head.
Lastly you'll wanna work late, the best thing is wide grip pull ups, if your gym has an assist machine use it and build up.
Also comes down to how often you go gym. I like to split muscle groups so one day I would do chest and triceps. This allows you to work those muscles harder, whilst they're resting the next day you'd work a different group, like back, biceps and rear shoulders."
Thank you so much! I'm aiming for 3 times a week plus 2 zumba classes. Did you mean it's better to go to the gym later on in the day? |
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By (user no longer on site)
over a year ago
|
"Saw a thread with a woman asking for the best exercise to lose weight around her stomach, some of the replies where pretty off the mark so thought I'd give my two cents.
You cannot target fatty areas! If you have fat on your stomach, sit ups will not get rid of it.
Fat is stored calories that have not been used. To lose weight you need to use more calories than you're consuming. Get a calorie counting app like MyFitnessPal, it will tell you how many you need to eat a day to to reach your goals.
Cardio is the best way to burn calories. The upper legs are the biggest muscle so anything using these consistently will burn the most.
Tabata training and HIIT are great ways to burn fat as they create energy deficits which speed up your metabolism to pay the debt.
Circuits are a great middle ground between cardio and muscle work, especially when done right. Going from something like squats to pressups will work your CV system as your blood is pumped down into your legs then suddenly has to be pumped back up into your upper body.
Also for any of you ladies who stay clear of resistance training because you're scared of gaining muscle, don't. You don't have the testostorone to gain muscle like a man.
For those who say about toning. You want a mix of cardio and resistance. All tone is is having a low amount of body fat so that the muscle can be seen, obviously you need to hit the weights to have the muscle to be shown.
"
To be fair that was my thread and I know, and actually the thread was clear in responses, that you can’t target one area!
It’s a little dramatic to say it was suggesting you could! And I just wanted to talk about my tum!  |
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By (user no longer on site) OP
over a year ago
|
"Hi. You seem to know your stuff. Ive been doing zumba for a while and have just joined a gym. I want to work on my upper body, generally get fitter and tone up. Weight isn't an issue although I'd be happier half a stone lighter
What would you suggest for me? Thanks in advance.
Ps I can't run as I get shin splint pain.
As you're not fussed on losing weight I'd go for resistance exercises. Chest press and back rows will be the staple as they are compound moves, they work multiple muscles and joints so they're more effective. Chest pressing works front shoulder, pecs and triceps. Back rows do the opposite, back shoulders, upper back and biceps. So those two exercises are hitting 6 muscles alone.
Forearms will get a work out by gripping as tight as you can and making sure your thumb goes under the handle/bar and fingers go over.
You can hit middle shoulders by doing military press or pressing dumbbells over head.
Lastly you'll wanna work late, the best thing is wide grip pull ups, if your gym has an assist machine use it and build up.
Also comes down to how often you go gym. I like to split muscle groups so one day I would do chest and triceps. This allows you to work those muscles harder, whilst they're resting the next day you'd work a different group, like back, biceps and rear shoulders.
Thank you so much! I'm aiming for 3 times a week plus 2 zumba classes. Did you mean it's better to go to the gym later on in the day?"
3 times a week is great! The 2 zumba classes will do the cardio side and core. I would do a chest, back and leg day on the other 3 sessions. Throw in triceps and middle shoulders on chest day, biceps and lats on back day and don't forget calves on leg day.
When you go to gym is down to you, whatever works for your schedule. I did read years ago that its supposed to be better in the evening, but I don't know if there's any truth in it, and good luck getting on the equipment you need
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By (user no longer on site) OP
over a year ago
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"
To be fair that was my thread and I know, and actually the thread was clear in responses, that you can’t target one area!
It’s a little dramatic to say it was suggesting you could! And I just wanted to talk about my tum! "
Exactly, you wanted to know how to lose weight on your tum, people started suggesting Pilate's and yoga, like building a strong core will lose weight  |
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By (user no longer on site)
over a year ago
|
"
To be fair that was my thread and I know, and actually the thread was clear in responses, that you can’t target one area!
It’s a little dramatic to say it was suggesting you could! And I just wanted to talk about my tum!
Exactly, you wanted to know how to lose weight on your tum, people started suggesting Pilate's and yoga, like building a strong core will lose weight "
It was all useful advice in being healthy generally. Nothing dangerous! And I was being tongue in cheek about focusing on a single area.
But thank you for worrying.
Useful interesting advice here too. I just didn’t like the idea of the previous thread being written off quite like that, especially when there was good all round advice on the thread and I was happy with it.
Everyone had useful input and it was all gratefully received.
|
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"Hi. You seem to know your stuff. Ive been doing zumba for a while and have just joined a gym. I want to work on my upper body, generally get fitter and tone up. Weight isn't an issue although I'd be happier half a stone lighter
What would you suggest for me? Thanks in advance.
Ps I can't run as I get shin splint pain.
As you're not fussed on losing weight I'd go for resistance exercises. Chest press and back rows will be the staple as they are compound moves, they work multiple muscles and joints so they're more effective. Chest pressing works front shoulder, pecs and triceps. Back rows do the opposite, back shoulders, upper back and biceps. So those two exercises are hitting 6 muscles alone.
Forearms will get a work out by gripping as tight as you can and making sure your thumb goes under the handle/bar and fingers go over.
You can hit middle shoulders by doing military press or pressing dumbbells over head.
Lastly you'll wanna work late, the best thing is wide grip pull ups, if your gym has an assist machine use it and build up.
Also comes down to how often you go gym. I like to split muscle groups so one day I would do chest and triceps. This allows you to work those muscles harder, whilst they're resting the next day you'd work a different group, like back, biceps and rear shoulders.
Thank you so much! I'm aiming for 3 times a week plus 2 zumba classes. Did you mean it's better to go to the gym later on in the day?"
I think he meant "work lats" not "work late" , just a typo or auto correct. |
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By (user no longer on site) OP
over a year ago
|
"
To be fair that was my thread and I know, and actually the thread was clear in responses, that you can’t target one area!
It’s a little dramatic to say it was suggesting you could! And I just wanted to talk about my tum!
Exactly, you wanted to know how to lose weight on your tum, people started suggesting Pilate's and yoga, like building a strong core will lose weight
It was all useful advice in being healthy generally. Nothing dangerous! And I was being tongue in cheek about focusing on a single area.
But thank you for worrying.
Useful interesting advice here too. I just didn’t like the idea of the previous thread being written off quite like that, especially when there was good all round advice on the thread and I was happy with it.
Everyone had useful input and it was all gratefully received.
"
Apologies.
Yes the advice was all around great for health.
Its just the Personal Trainer in me, if a client comes to me asking to work on something specific, I give them what they need.
But yeah, for overall health you want a bit of everything, cardio to strengthen your heart and lungs, resistance to strengthen bones, joints and build muscle, flexibility training to increase range of motion to help prevent injury. |
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By (user no longer on site)
over a year ago
|
"
To be fair that was my thread and I know, and actually the thread was clear in responses, that you can’t target one area!
It’s a little dramatic to say it was suggesting you could! And I just wanted to talk about my tum!
Exactly, you wanted to know how to lose weight on your tum, people started suggesting Pilate's and yoga, like building a strong core will lose weight
It was all useful advice in being healthy generally. Nothing dangerous! And I was being tongue in cheek about focusing on a single area.
But thank you for worrying.
Useful interesting advice here too. I just didn’t like the idea of the previous thread being written off quite like that, especially when there was good all round advice on the thread and I was happy with it.
Everyone had useful input and it was all gratefully received.
Apologies.
Yes the advice was all around great for health.
Its just the Personal Trainer in me, if a client comes to me asking to work on something specific, I give them what they need.
But yeah, for overall health you want a bit of everything, cardio to strengthen your heart and lungs, resistance to strengthen bones, joints and build muscle, flexibility training to increase range of motion to help prevent injury."
That’s okay. It’s lovely to hear your knowledge and views. I just didn’t want to be tied into the negative take in your opening line.
Thank you xx
Now, have you seen my tum tum? Should I sexercise?  |
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By *oxy_minxWoman
over a year ago
Scotland - Aberdeen |
"I can't afford to loose weight, but I need something gentle to try and tone my stomach, however I have a bad back so I am a bit limited, any suggestions?
Couldn't really say without knowing the full extent of your back injury, I would work on that though.
Most exercises will work your core if you brace it during the exercise.
To specifically work your stomach you want things like crunches, leg raises, laying down cycling thing where you bring elbow to opposite knee, anything that brings your upper body closer to your lower body or vice versa.
But if you're going to work on your stomach, don't forget the rest of your core as its all one unit, hit your obliques with things like Russian twists, crunches with elbow to opposite knee, side bends etc.
Don't forget your lower back, I see core classes that forget your lower back, things like skydivers, good mornings and deadlifts will help there.
It's not really a back injury, it is crumbling discs that I currently need daily pain killers to subdue the pain, though I know that strengthening my core muscles would help me a great deal, though I would need some easy starting points to slowly build them up.
So some easy exercises to start me off would be great but just a little but often types if you get my drift x "
#invisible |
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By (user no longer on site) OP
over a year ago
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"
Now, have you seen my tum tum? Should I sexercise? "
The best advise I can give you is if you're going to sexercise, do it with someone with stamina and strength, like a personal trainer  |
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By (user no longer on site)
over a year ago
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"
Now, have you seen my tum tum? Should I sexercise?
The best advise I can give you is if you're going to sexercise, do it with someone with stamina and strength, like a personal trainer "
If only I knew one! |
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By (user no longer on site) OP
over a year ago
|
"#invisible "
Who said that?
I would try a beginners Yoga, Pilates to strengthen core.
A good one for lower back is to lay on your back, knees up, feet on the floor and rock your pelvis back and forth, imagine you have a bowl of water on it and you're trying to tip it out. When you push up and your bum comes off the floor keep slowly pushing and raise your back off the floor, disc by disc.
Another one, bird dog, I think its called. You start on hands and knees, bring one arm up straight in front of you and do the same with opposing leg. |
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By (user no longer on site) OP
over a year ago
|
"Any advice on best thing(s) i can do that wont put too much pressure/impact on my back neck/shoulder due to currently suffering with whiplash?  "
Speak to your GP, physiotherapist firstly.
You've not really said what you want to work on. |
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By *oxy_minxWoman
over a year ago
Scotland - Aberdeen |
"#invisible
Who said that?
I would try a beginners Yoga, Pilates to strengthen core.
A good one for lower back is to lay on your back, knees up, feet on the floor and rock your pelvis back and forth, imagine you have a bowl of water on it and you're trying to tip it out. When you push up and your bum comes off the floor keep slowly pushing and raise your back off the floor, disc by disc.
Another one, bird dog, I think its called. You start on hands and knees, bring one arm up straight in front of you and do the same with opposing leg."
Thanks sound like a few of my physio exercises  |
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By *lla_maiWoman
over a year ago
staffordshire |
"Any advice on best thing(s) i can do that wont put too much pressure/impact on my back neck/shoulder due to currently suffering with whiplash?
Speak to your GP, physiotherapist firstly.
You've not really said what you want to work on. "
Just general exercise at the minute whilst they recover (anything apart from walking). I know not to do too much and stop if its straining. Just anything that may be suitable really |
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By (user no longer on site)
over a year ago
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Burning calories isn't the same as burning fat.
burning glucose is the same as burning body fat.
once you burn most of the glucose stores in your body you'll be hungry and need to eat which normally people will have cravings for quick carbs and sugary things.
Calories in and calories out doesn't take into account insulin or where the calories are coming from.
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By (user no longer on site) OP
over a year ago
|
"#invisible
Who said that?
I would try a beginners Yoga, Pilates to strengthen core.
A good one for lower back is to lay on your back, knees up, feet on the floor and rock your pelvis back and forth, imagine you have a bowl of water on it and you're trying to tip it out. When you push up and your bum comes off the floor keep slowly pushing and raise your back off the floor, disc by disc.
Another one, bird dog, I think its called. You start on hands and knees, bring one arm up straight in front of you and do the same with opposing leg.
Thanks sound like a few of my physio exercises "
Was  I fucked my back a long time ago due to improper technique and lifting too heavy, its part of what spurred me on to get into fitness. |
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By (user no longer on site) OP
over a year ago
|
"Any advice on best thing(s) i can do that wont put too much pressure/impact on my back neck/shoulder due to currently suffering with whiplash?
Speak to your GP, physiotherapist firstly.
You've not really said what you want to work on.
Just general exercise at the minute whilst they recover (anything apart from walking). I know not to do too much and stop if its straining. Just anything that may be suitable really"
Cross trainer might be good, its low impact.
I wouldn't really change or do anything different, maybe go lighter and focus more on technique.
|
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By *lla_maiWoman
over a year ago
staffordshire |
"Any advice on best thing(s) i can do that wont put too much pressure/impact on my back neck/shoulder due to currently suffering with whiplash?
Speak to your GP, physiotherapist firstly.
You've not really said what you want to work on.
Just general exercise at the minute whilst they recover (anything apart from walking). I know not to do too much and stop if its straining. Just anything that may be suitable really
Cross trainer might be good, its low impact.
I wouldn't really change or do anything different, maybe go lighter and focus more on technique.
"
Ok thanks for your advice |
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"I can't afford to loose weight, but I need something gentle to try and tone my stomach, however I have a bad back so I am a bit limited, any suggestions?
Couldn't really say without knowing the full extent of your back injury, I would work on that though.
Most exercises will work your core if you brace it during the exercise.
To specifically work your stomach you want things like crunches, leg raises, laying down cycling thing where you bring elbow to opposite knee, anything that brings your upper body closer to your lower body or vice versa.
But if you're going to work on your stomach, don't forget the rest of your core as its all one unit, hit your obliques with things like Russian twists, crunches with elbow to opposite knee, side bends etc.
Don't forget your lower back, I see core classes that forget your lower back, things like skydivers, good mornings and deadlifts will help there.
It's not really a back injury, it is crumbling discs that I currently need daily pain killers to subdue the pain, though I know that strengthening my core muscles would help me a great deal, though I would need some easy starting points to slowly build them up.
So some easy exercises to start me off would be great but just a little but often types if you get my drift x
#invisible "
I am not a personal trainer but my advice would be to speak to your spinal surgeon or specialist spinal physiotherapist about exercise. With no aspersion cast upon the OP whatsoever, taking non-specialised exercise advice could in your case be dangerous. |
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By (user no longer on site) OP
over a year ago
|
"Burning calories isn't the same as burning fat.
burning glucose is the same as burning body fat.
once you burn most of the glucose stores in your body you'll be hungry and need to eat which normally people will have cravings for quick carbs and sugary things.
Calories in and calories out doesn't take into account insulin or where the calories are coming from.
"
Quite right, buts its a great foundation for people to build upon without throwing to much at them like working out macros  |
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By (user no longer on site) OP
over a year ago
|
"I can't afford to loose weight, but I need something gentle to try and tone my stomach, however I have a bad back so I am a bit limited, any suggestions?
Couldn't really say without knowing the full extent of your back injury, I would work on that though.
Most exercises will work your core if you brace it during the exercise.
To specifically work your stomach you want things like crunches, leg raises, laying down cycling thing where you bring elbow to opposite knee, anything that brings your upper body closer to your lower body or vice versa.
But if you're going to work on your stomach, don't forget the rest of your core as its all one unit, hit your obliques with things like Russian twists, crunches with elbow to opposite knee, side bends etc.
Don't forget your lower back, I see core classes that forget your lower back, things like skydivers, good mornings and deadlifts will help there.
It's not really a back injury, it is crumbling discs that I currently need daily pain killers to subdue the pain, though I know that strengthening my core muscles would help me a great deal, though I would need some easy starting points to slowly build them up.
So some easy exercises to start me off would be great but just a little but often types if you get my drift x
#invisible
I am not a personal trainer but my advice would be to speak to your spinal surgeon or specialist spinal physiotherapist about exercise. With no aspersion cast upon the OP whatsoever, taking non-specialised exercise advice could in your case be dangerous. "
Yes definitely. I assumed because she knew she had crumbling discs and knew she should strengthen her core that shed already been through the GP route. Mistake on my behalf. |
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By *ady LickWoman
over a year ago
Northampton Somewhere |
"Hi. You seem to know your stuff. Ive been doing zumba for a while and have just joined a gym. I want to work on my upper body, generally get fitter and tone up. Weight isn't an issue although I'd be happier half a stone lighter
What would you suggest for me? Thanks in advance.
Ps I can't run as I get shin splint pain.
As you're not fussed on losing weight I'd go for resistance exercises. Chest press and back rows will be the staple as they are compound moves, they work multiple muscles and joints so they're more effective. Chest pressing works front shoulder, pecs and triceps. Back rows do the opposite, back shoulders, upper back and biceps. So those two exercises are hitting 6 muscles alone.
Forearms will get a work out by gripping as tight as you can and making sure your thumb goes under the handle/bar and fingers go over.
You can hit middle shoulders by doing military press or pressing dumbbells over head.
Lastly you'll wanna work late, the best thing is wide grip pull ups, if your gym has an assist machine use it and build up.
Also comes down to how often you go gym. I like to split muscle groups so one day I would do chest and triceps. This allows you to work those muscles harder, whilst they're resting the next day you'd work a different group, like back, biceps and rear shoulders.
Thank you so much! I'm aiming for 3 times a week plus 2 zumba classes. Did you mean it's better to go to the gym later on in the day?
3 times a week is great! The 2 zumba classes will do the cardio side and core. I would do a chest, back and leg day on the other 3 sessions. Throw in triceps and middle shoulders on chest day, biceps and lats on back day and don't forget calves on leg day.
When you go to gym is down to you, whatever works for your schedule. I did read years ago that its supposed to be better in the evening, but I don't know if there's any truth in it, and good luck getting on the equipment you need
"
Thanks, I appreciate your advice |
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By (user no longer on site) OP
over a year ago
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An exercise session should consist of the following:
Warm up
Dynamic stretching
Exercise warm up
Exercise
Cool down
Static stretching
The warm up should be 5 to 10 minutes depending on fitness level, its just to get the heart pumping, blood circulating to the whole body and raise body temperature.
Dynamic stretching is like, movements to loosen the body up, get synovial fluid released In the joints to aid movement and prevent injury.
Exercise warm up is mimicking the exercise youre about to do. Youre going the chest press, youd do press ups, going to do weighted squats, youd do normal squats.
Exercise will be the main component of your routine.
Cool down is to aid bringing the body back to its starting point, one of the reasons for this is to avoid blood pooling, if you're working legs hard then suddenly stop the heart slows down pumping so might not be able to get all the blood back up the body.
Static stretching is done to help return muscles to previous form. When you contract a muscle they shorten, if you don't stretch after a workout your muscled will get shorter and shorter. |
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By (user no longer on site)
over a year ago
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I agree with targeted weight lose not being a thing .
I've lost 2 and half stone recently but don't seem to be losing it from my arms
But that being said I hula hoop ALOT and o have noticed that has helped with stomach fat and has helped my waist get smaller as well.
Any tips on getting rid of 'bingo wings' will be appreciated |
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"Hi. You seem to know your stuff. Ive been doing zumba for a while and have just joined a gym. I want to work on my upper body, generally get fitter and tone up. Weight isn't an issue although I'd be happier half a stone lighter
What would you suggest for me? Thanks in advance.
Ps I can't run as I get shin splint pain.
As you're not fussed on losing weight I'd go for resistance exercises. Chest press and back rows will be the staple as they are compound moves, they work multiple muscles and joints so they're more effective. Chest pressing works front shoulder, pecs and triceps. Back rows do the opposite, back shoulders, upper back and biceps. So those two exercises are hitting 6 muscles alone.
Forearms will get a work out by gripping as tight as you can and making sure your thumb goes under the handle/bar and fingers go over.
You can hit middle shoulders by doing military press or pressing dumbbells over head.
Lastly you'll wanna work late, the best thing is wide grip pull ups, if your gym has an assist machine use it and build up.
Also comes down to how often you go gym. I like to split muscle groups so one day I would do chest and triceps. This allows you to work those muscles harder, whilst they're resting the next day you'd work a different group, like back, biceps and rear shoulders."
I might also suggest aerial classes (pole, hoop, trapeze, silks) for the upper body. I do aerial hoop and it has greatly improved my upper body strength (couldn't do a pull up before I started) as well as being great fun! R |
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By (user no longer on site)
over a year ago
|
"I agree with targeted weight lose not being a thing .
I've lost 2 and half stone recently but don't seem to be losing it from my arms
But that being said I hula hoop ALOT and o have noticed that has helped with stomach fat and has helped my waist get smaller as well.
Any tips on getting rid of 'bingo wings' will be appreciated "
Tricep exercises will help |
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By *eesideMan
over a year ago
margate sumwear by the sea |
Good post op.
Also the Wii fit is a good and fun way to burn off sum extra calories to.
And you can see how meny calories you have burned off.
But i wood Onley use it as a gide line as most of it are estimates numbers |
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By (user no longer on site)
over a year ago
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"I really need a personal trainer.......I need a kick up the arse"
Pick a person with experience not some bloody kid just out of collage built like a pencil rant over lol |
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By (user no longer on site) OP
over a year ago
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"Only excercise I tend to do is walking....excercise bike and swimming once a week
Is this good enough"
The recommended amount is 150 minutes a week, 30 minutes 5 times a week. |
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By (user no longer on site)
over a year ago
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"Hi. You seem to know your stuff. Ive been doing zumba for a while and have just joined a gym. I want to work on my upper body, generally get fitter and tone up. Weight isn't an issue although I'd be happier half a stone lighter
What would you suggest for me? Thanks in advance.
Ps I can't run as I get shin splint pain.
As you're not fussed on losing weight I'd go for resistance exercises. Chest press and back rows will be the staple as they are compound moves, they work multiple muscles and joints so they're more effective. Chest pressing works front shoulder, pecs and triceps. Back rows do the opposite, back shoulders, upper back and biceps. So those two exercises are hitting 6 muscles alone.
Forearms will get a work out by gripping as tight as you can and making sure your thumb goes under the handle/bar and fingers go over.
You can hit middle shoulders by doing military press or pressing dumbbells over head.
Lastly you'll wanna work late, the best thing is wide grip pull ups, if your gym has an assist machine use it and build up.
Also comes down to how often you go gym. I like to split muscle groups so one day I would do chest and triceps. This allows you to work those muscles harder, whilst they're resting the next day you'd work a different group, like back, biceps and rear shoulders.
I might also suggest aerial classes (pole, hoop, trapeze, silks) for the upper body. I do aerial hoop and it has greatly improved my upper body strength (couldn't do a pull up before I started) as well as being great fun! R"
I second this! I love pole and hoop fitness...I must get back to it, sadly I haven’t been for a few months and it’s had a massive negative impact.
MrsK x |
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By (user no longer on site)
over a year ago
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Did you know lifting weights will keep your body burning calories even while your sat watchin telly? After cardio your body still uses calories for an hour, its 3 for weights xx |
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By (user no longer on site) OP
over a year ago
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Free weights vs machines.
Sometimes get asked this, sometimes people just plod along without really knowing the difference.
Machines are on runners, you cannot deviate from the motion. They're great for targeting muscles, learning technique.
Free weights take more control so use not only the main muscles but muscles around it to support it. Free weights are definitely more challenging and will bring your core more into play. |
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I've refrained recently from posting on weightloss or fitness related posts, as I saw so many comments from uneducated people that irritated me, plus received messages from others actually arguing with what I'd said, do love having my professional, extremely well qualified opinion questioned by someone with absolutely no knowledge!
But this thread... Well Done OP.
The first post, perfectly written, and the following comments from others all as good.
|
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By (user no longer on site) OP
over a year ago
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"I've refrained recently from posting on weightloss or fitness related posts, as I saw so many comments from uneducated people that irritated me, plus received messages from others actually arguing with what I'd said, do love having my professional, extremely well qualified opinion questioned by someone with absolutely no knowledge!
But this thread... Well Done OP.
The first post, perfectly written, and the following comments from others all as good.
"
Thank you very much! I've only done level 3 but I read a lot as its not just a job, its my hobby and passion.
If I don't know something I won't try and wing it, I just admit I don't know and make a mental note to look into it. |
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By (user no longer on site)
over a year ago
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Good thread OP. The term that they used to use is "spot reduction". It doesn't work because fat is stored food, not stored energy.
The money making weight loss industry has sold us many myths and the idea that muscles burn fat in an instantaneous process is one of them. |
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By (user no longer on site) OP
over a year ago
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"Serious question: are any of the Fab personal trainers located/or do work in London?
Hemel Hempstead, Hertfordshire. Outside of London.
*pouts*"
I'd hate to see London PT prices. Would work out cheaper to travel to Hemel I reckon  |
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"Saw a thread with a woman asking for the best exercise to lose weight around her stomach, some of the replies where pretty off the mark so thought I'd give my two cents.
You cannot target fatty areas! If you have fat on your stomach, sit ups will not get rid of it.
Fat is stored calories that have not been used. To lose weight you need to use more calories than you're consuming. Get a calorie counting app like MyFitnessPal, it will tell you how many you need to eat a day to to reach your goals.
Cardio is the best way to burn calories. The upper legs are the biggest muscle so anything using these consistently will burn the most.
Tabata training and HIIT are great ways to burn fat as they create energy deficits which speed up your metabolism to pay the debt.
Circuits are a great middle ground between cardio and muscle work, especially when done right. Going from something like squats to pressups will work your CV system as your blood is pumped down into your legs then suddenly has to be pumped back up into your upper body.
Also for any of you ladies who stay clear of resistance training because you're scared of gaining muscle, don't. You don't have the testostorone to gain muscle like a man.
For those who say about toning. You want a mix of cardio and resistance. All tone is is having a low amount of body fat so that the muscle can be seen, obviously you need to hit the weights to have the muscle to be shown.
"
Great post mate I combine some home circuits with outdoor runs to keep on top of the middle age spread (holding nicely at 72kg)  |
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Great post - very constructive.
Free weight combined with cardiovascular exercise = kettlebells
Technique key though as incorrect posture etc can result in I jury like any activity with weight. ...know your limits! |
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By (user no longer on site) OP
over a year ago
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"
Great post mate I combine some home circuits with outdoor runs to keep on top of the middle age spread (holding nicely at 72kg) "
Very nice. I'm aiming for 75kgs this year, see how I look when I get there then decide what to do next. |
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