stickyfingerz

Ok I have Costa coming up next month. Since I quit my non industry job Im gaining some pudge and losing my definition. My non industry job was as a down rigger uprigger in the music industry. 4 days a week I would hang over a beam 120ft up in the air and yank up 80ft of chain with a rope. It tended to keep me in shape lol. SOOooo how bout listing your best 5 exercises to tone up that dont require exercise equipment or a trip to the gym. Im starting today and this is my list so far.

100 situps
100 pushups
100 chinups
100 squats holding 50lb weights (all I have is 2 25lb weights at home)
and back to my morning jog or roller blading.

Ok fitness guys gimme some pointers so I dont look flabby on the beach.

FreeHugeMovies

Exercise in the morning without eating.

axelcat

20 minutes of pilates a day works wonders

starpimps

do more cardio possible morning job + evening jog?

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WarChild

Chinups are for fags, do pullups. You won't be able to do 100 though.

There's basically two ways to "tone up". One is to add lots of lean muscle mass without adding at fat. This will bring down your overall body fat percentage and the increased muscle mass will help you to look more toned over all.

The second way is to lose fat. This is accomplished with calorie deficit diets and lots of moderate cardio (1 hour a day is best). In this case, situps, pushups, etc are going to be of little value. Better to do core exercises, squats, deadlifts, bench press, leg press in high rep sets to increase metabolism a little.

Usually some combination of gaining muscle and losing fat is employed. Let's face it though, a month isn't very long

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Ice

take spin class at a gym. 45 minutes class and it burns more calories then anything else.

First time I took the class I almost threw up

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stickyfingerz

Im not too bad off right now. I just weighed myself and Im 152 down from 161 before I left for vegas. So thats a start. I was so busy at the show I think I only took time to eat 1 time a day. Im going to post a picture I just took to motivate myself.

The areas I need work mostly other than general toning up is my luv handles and a bit on my gut. Arms Ill be doing curls for also high rep low weight. Ok blast me with critiques and best exercises to get there fast.

stickyfingerz

Bump for exercise gurus!

Lazonby

Hmmmmm, you don't have a hairy chest. You're not a real man.

Anthony

How about this.

Forget that list.

You have 4 weeks.

Do this monday through friday.

Cardio and fat burning.

Week 1. Walk 20 minutes every day
week 2. walk 10 minutes, jog 10 minutes
week 3. sprint all out for 30 seconds, jog or walk for 60 seconds do this 5 times
week 4. sprint all out for 30 to 45 seconds, jog or walk for 60 seconds, do this 5 times.

Building Muscle/Toning

Monday, Wednesday, and Friday.

Pullups, pushups, and core work. Break them down the days you want, one for each day.

Do 3 sets of 10 to 25 reps each (whatever you can do, if you can do more great). REST ONLY 30 SECONDS between Sets!!! <<<< Very important

This was the first work out when I started doing MMA. If you've noticed, I look very different from November and 2 days ago we last saw each other.

DIET

Lower your caloric intake to no more than 2700 calories a day. <<< MOST IMPORTANT

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Himuro

Here is a quick quote from there that I read a long time ago : "Discovery Health points out that reducing fat from specific areas of your body isn't possible. You can do exercises that tone the muscles underneath the fat, but that won't remove the fat itself. Love handles aren't muscles -- they're just fat, and to burn fat, you need a healthy diet and cardiovascular exercise. This will help you lose weight all over your body. But, just as you can't choose where the fat accumulates on your body, you can't choose where or how quickly it will come off".

Fetish Gimp

Get thrown in jail. Fending off rape attacks burns a LOT of calories plus you'll make friendships that'll last a lifetime.

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AZSarah

The advice on running is really good.
Sprinting & then jogging or walking in intervals is the a great way to burn fat & fast, and you have to do the cardio to get rid of the pudge on the sides, then tone up with situps & all that other crap.
Pilates is awesome for toning even though it may seem weird for a guy to do, kind of like yoga.
Ab workouts on the Ball...the ball is the shizzle!
And of course, watch what you eat!!
Oh & then go tanning white boy ... tan bodies look more toned up anyhow...hehe!
I am also on the quest for fitness... good luck to you!

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Fresh

get some of these...

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Fresh

BTW, for those of you that didnt know... stickyfingerz is the one on the far right

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Crasy Bitch

The best workout is and always will be sweaty hot sex, and lots of it.
My doctor keeps telling me its the best thing for my body and my mind cause it helps kill stress.

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Fresh

youre craaassssssssy!


(sorry just wanted to say that lol)

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Crazy like a fox

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Busty

I joined the boxing club over here, bought 15 personal training sessions for $900 and go 3 times per week to get my ass kicked.

One workout we shadow boxed in the 160 degree sauna for 30 minutes doing 2 minute rounds, fun times, my whole body is adjusting to this pretty well. We start sparring next week, I will take a punch to head anyday its the body shots I have to work up to by conditioning. Diet is huge too, and the working out is helping my productiivity too, tons more energy.

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bushwacker

H.I.T. jog for a minute and a half and sprint for 30 seconds, shoot for 5 min. at first and then progress up to 20 min....and watch what up put in your mouth.

Pleasurepays

i've been boxing 5 days a week as well. its intense. really intense. i dont think anyone appreciates the conditioning required to fight.




and you can do all the situps, pushups, etc that you want. at teh end of the day, diet is going to be more important than exercise... if you don't have that figured out, you might not achieve anything in 4 weeks.

Zoe_Zoebaboe

Yeah...if you want "get tone fast" scheme...you'll look good for a week and then you'll go back to normal. It's really best to maintain a regular routine and tonw up over a lengthy amount of time, if you crash diet/over exercise for a month and go back to normal, you'll body will flip out and you won't get as much long term shape as if you stick with something constant.

For the time being though, if you want a quick change:

Diet:

Cut out all sodas and caffine. Drink water like a fish.
Cut out red meat. Stick with fish and chicken.
Eat carbs in the morning, and protein for lunch and dinner. Eat five small meals rather than two or three big ones. I can honestly say this has helped me almost as much as the working out and eating healthy bit. You kickstart your metabolism to continually work.

Typical day for Zoe:

8am: Wake up, drink water.
8:30am: Eat oatmeal/cereal/toast/etc. Work.
10am: gym. *usually consists of 30mins of cardio and an hour of weight training, or an hour of kickboxing depending on the day*
12pm: come home, juice: *I have recently become a juicing junkie, which is a great way to replenish your vitamins and sustain your appetite for just working out*
1:30pm: Make lunch *usually something with protein, chicken or tuna sandwich*
4pm: Snack on something..fruit or veggie related. Apple, banana, carrots, etc.
7pm: Dinner *since i've been eating most of the day, this meal is usually pretty small, chicken and veggies or something light*

Throughout the day I drink a lot of water and tea, and I have constant energy due to my stomach continually working. I'm no expert, but I can give advice on what has worked for me.

Now that you've changed your diet...let's move on to working out.

For tone, you need to burn off more calories than what you're taking in. With the new diet, I assure you weight will come off. I tend to workout in the mornings, because it gives me energy for the rest of the day. It's a good idea to spread out your weight training, so it gives your body time to repair itself. Once again, I'm no expert, but what has been working for me:

Monday: Chest and Triceps. Shoulders are optional. Cardio can be done before or after, people usually prefer one way or the other.
Tuesday: Hour of cardio *I like kickboxing or some cardio class, because the time flies by faster than if I were to go on the treadmill for an hour*
Wed: Back and Biceps. Once again, cardio before or after. Can just be a quick jog or whatever.
Thursday: Another hour of something. If there aren't any classes going on I like to break up my cardio. 20mins of running, 20 minutes of stairs, 20 mins of cycling. It doesn't matter, just as long as you are keeping your heart rate up.
Friday: Lower body. Legs and buns. Feel the burn!

As far as abs and midsection, you can work on those everyday, since the muscle is large enough and doesn't need a lot of time off to repair itself. I usually do abs at the end of the workout everyday.

For weekends, you can spend a day doing nothing but toning and stretching. Squats, crunches, pullups, anything that only requires resistance training. Sunday, give your body rest. You need it!

ok. getting off the soapbox now. If you have anymore questions feel free to hit me up

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Syl

Buns and Abs of steel work out tapes. May seem girly but they are a good cardio and toning workout. Good luck.

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HammerALL

I agree - and just to add to the Anthony's last point break those 2700 calories into 6 meals - the more often you eat smaller meals the better.

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he-fox

100% true

AsianDivaGirlsWebDude

Just get a tattoo - that will make you look stronger.

ADG Webmaster

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stickyfingerz

lol on tanning, ya I was tanned up for xbiz vegas, and the miami show this year, I just didnt have the urge to hit the booth prior to this show since other than for the freaky deaky up in the rooms I wasnt going to get naked much being how cold it was ;)

stickyfingerz

My arch nemesis is soda, coke, etc. Not sure on calories in red bull but thats probably not good either. I have a fast metabolism otherwise Id be a whale. lol

stickyfingerz

I had the foresight to not include my face for a reason hehe. Was a waiting for that lol.

Anthony

Ryan,

It's very important you do not overtrain. The list I broke down for you will do the job in 4 weeks. I lost over 25lbs of fat in a month, doing the HIIT cardio that comes in week 3 and 4, and gained 5lbs of muscle.

Read more about HIIT here. http://www.google.com/search?q=hiit&...ient=firefox-a

Work up to it, do not jump right into it. HIIT is the fastest way to lose fat and get in shape.

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stickyfingerz

Hehe dave you roxor. Get me a cool looking watch as a present for the next show.

stickyfingerz

I like your list. Im going to go with it I think. Only other thing I might do is get a speedbag again. I had one for years and worked on it everyday. Think the swivel broke on it or something and it got thrown out during a move. It helped me with cardio, and tone and kept my speed up I used to have.

_Richard_

This is the best posted..

you might want to do some research into different kinds of situps and stuff you can do with free weights.. you can take a dumbbell and standing straight with it in your hand, you just lean over till the bell is to your knee then go up. Should help with definition in the love handles

But that cardio list is the best. It'll not only get you into shape safer, it'll help increase your ability to run.

R

Fresh

ill get you a really nice one.





in exchange for shauna

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Jim_Gunn

Sticky, nice meeting you in Vegas. There's no such thing as 'toning' or a quick fix, not really. The best you can do in four weeks is lose a little fat, which may at least make your belly a bit smaller, although that is the last place it comes off. Long term you gotta lift weights, do cardio, eat healthy and limit your calories to get a better beach body. By the way, eat much less than 2700 cals/day like that other poster suggested if you want to lose fat, you aren't that big as I recall from seeing you.

stickyfingerz

Ya I just dont have time to make it to a gym everyday. Id love to, but I know its not plausible, And Id quickly break the routine. I have 2 businesses now, 2 kids and a little boy in the oven due in May. I watch my youngest daughter during the day, and pick up my oldest one at 2pm. Only way I could hit the gym would be late night, and I do a ton of work during that time. So has to be stuff I can push away from my office chair and do, or a quick run in the morning before my wife leaves for work etc.

stickyfingerz

No im not real big 5'9 or 5'8" depending on if Im standing up straight or not. I was 161 or something prior to leaving, and Im about 152 as of weighing in today. So you see I can lose weight pretty quick that was 4 days, but I got so busy at the show talking and working on deals I would forget to eat. Think I did maybe 1 meal a day while I was there and not much beer, mostly vodka and redbull the whole show. Im thinking about doing another pic next friday to see what progress I made. That way Ill be accountable to everyone in this thread if I stay my lazy self hehe.

stickyfingerz

For how many nights? Ma pimp hand is strong yo! lol

american pervert

I did a lot of meal replacements, worked out before breakfast, did 10 mins are cardio before and after 1 hour of weights. did that for a few months and lost a good amount of fat.

Has a lot has to do with diet, what you eat.

I would also not eat after 8pm.

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Anthony

I forgot to mention heart rate.

This is a great calculator for you to figure out what your heart rate range. http://www.stevenscreek.com/goodies/hr.shtml

The zone you want to be in is 75&#37; top 90%. You take your resting heart rate by taking your pulse when you first wake up. Mine is 68. So my break down is
75% 137bpm
90% 168bpm

Obviously, you can't start off at 75% and 90% right off the bat. I started at 50% and added 20 bpm as my max, till i got up the the 75% range. I suggest you do that too once you start doing HIIT in week 3.

I own a polar heart rate monitor that I use when doing cardio. Most machines will read the Polar HR http://www.polarusa.com/ Get them at any sports store.

I'm excited to see how your training takes off. I started with the earlier posted routine in my first month, and my cardio took off, the weight disappeared.

By my second month, I added BJJ, Wrestling, and Boxing to it. You'll love how you will feel, and as long as you dont' overtrain, will be the healthiest you have in a long time! I can out run, outlift, and out fight my 18 year old self.

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tical

The only way to lose weight is:


Do your best to accurately find out your BMR (learn here http://en.wikipedia.org/wiki/Basal_metabolic_rate)

Now you know how many calories you burn every day just to stay alive and that 1 pound = 3,500 calories.

For even better results UNDERSTAND (dont just read about) the Glycemic Index (learn here http://www.glycemicindex.com/)

Now you can do the math before you put shit in your mouth and understand what something like cardio can actually do for your metabolism (along with burning the few hundred calories that seem to take forever to burn!)


Last but not least, put things in fast forward with


No needles required, and you can order the fat burners all online (Clenbuterol & Albuterol)... pretty much like a 24 hour ephedrine fix. READ THE ARTICLES AND STUDIES THEM BEFORE YOU BASH THEM PLEASE. You might just end up ordering some.

If you won't touch those things because of the "stigma" associated with steroids yet smoke cigs, drink alcohol, take recreational drugs then ask yourself... "Are my priorities in order?"

I'd rather do a drug or substance (WITH RESEARCH AND UNDERSTANDING) that will aide my goals rather than something that just puts me in an altered state.

Have fun!

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MintCams

Lots of cardio

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Fresh

2-3 minutes is fine

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tony286

wear a over sized hawain shirt lol

stickyfingerz

Hehe dude Im sure that can be worked out lol. Im planning on bringing one of the girls to Phx, it will probably be her.

woj

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stickyfingerz

Ok update picture. Little tanner slightly more cut, slightly less fat.

before




after





Am I making progress?

I have another month before Phx Forum so hopefully by then Ill be even futher along. I got alittle lazy when I shouldnt of from last check. Im going to try and double my efforts this leg.

JD

looks like you've made some improvements but with a real gym you'd have made MUCH better muscle gains imo.

stickyfingerz

Ya Im sure I would. It was a time thing, plus slight embarrassment thing. I will start hitting the gym soon as I get closer to my goal. I want to get everything tightened up a bit first. Im close now. I ran around costa shirtless or even less most of the trip, so I at least think I look better haha.

JD

embarrassment? wtf dude When I started going to the gym I was 280lbs and 29%BF now I'm 255 and 19-20% and still have about 20-30lbs to go.

Go to the gym man. no one cares what you look like and it shouldn't matter what they think anyway. I go for me. Not for them.