Long Beach Fitness Expert

I want to look really sexy for the beach. i already have sexy long legs so now i want to work on my abs..is it possible in 4-5 months for it to be noticable and what ab workouts should i do?

i’m actually doing that same things right now !

first off, even though you are skinny, make sure you eat healthy nutritious meals.

start your day in the morning by doing some jogging on the spot 10 reps of thirty seconds just to warm you up (no matter how hard you work on your abs, if you have a thin layer of fat over them, no one will ever see them. cardio 45 mins a day is great.), give yourself a few seconds between reps to just stand.

obliques:
lie on a mat in crunch position, and have feet bent and shoulder width apart. lift your head like you are about to do a crunch but have both hands to your sides. touch your hands to the back of your feet alternating on each side. continue on this for 30 reps(you can do 15 each side or 30 whatever is better for you).

lower abs:
keep staying in this position, but place your hands under your lower back/butt area for support. then lift your legs in the air and touch your knees close to your chin. breathe out when you do this. on your way down do not touch your feet to the floor! extend them out in the air just above the floor, this is where the hands come in handy. do 30 reps of these.

upper abs:
even though upper abs get worked out in these exercises, there’s no harm in doing a few good old fashioned sit ups or crunches. (: 30 reps.

make sure you take a 30 second breaks in between exercises. and repeat this whole routine once, so you are doing it twice if you have the time. (: i hope it helped a little.

you can get more workouts in the link provided if you wanna change it up a bit.

do this everyday in the morning, and by then end of the month if you continue eating well, and doing your cardio, you’ll see amazing results

What workouts can i do to run/sprint faster for football.?
im a reveiver for long beach poly high school team. i am not tat fast but got great routes and great hands. they told me to work on getting faster and little taller during off season lol. what should i do.

Make a commitment to train for at least 5 days a week. Try to go run on your track if you can it’s less stressful on your legs if you can’t you can run on the streets but ALWAYS be cautious and never think a car sees you. do a warm up jog for 2-3 min and then stretch. then run for about 20 min at a good pace and then do a slow jog for 2 min and stretch. Then go a little farther the next day run for about 25 min and then 30 min the next day. You don’t have to go up 5 min each day just increase your distance each time.

If you have to walk find out how long you ran before you had to stop and try to push yourself and beat that time on your next run. Some beginners have difficulty running faster because they’re afraid of feeling uncomfortable. But one of the first steps to getting faster is to learn what it feels like to pick up the pace. When you’re pushing yourself during speed training, expect to get out of breath and feel your leg muscles burning. you have to push threw the pain. you want to get a good amount of miles in before you start doing speed training to get your body in shape.

After about 3 weeks of running start pushing yourself. Run 1 min at an okay pace then sprint as fast as you can for 15 sec then run for 2 min and then sprint for 25 sec then run 3 min and sprint 35 sec and then go back down. Increase your pace no more than 10% a week. Make every fourth week an easy recovery week. Alternate between longer and shorter runs.

After a minimum of three months of base work, averaging three hours per week running. Start following this weekly schedule:

* Day 1 – Tempo run. Warm up 10 minutes. Run briskly for 20 minutes (80% effort), cool down 10 minutes.
* Day 2 – Rest day
* Day 3 – Easy 60 minute run
* Day 4 – 40/20s. Warm up 10 minutes, 12 cycles of Sprint 40 seconds, jog 20 seconds. Cool down 10 minutes.
* Day 5 – Rest day
* Day 6 – Long run. Start slowly and run conversational pace for 40-90 minutes. It is helpful to have a running buddy or friend/spouse/kid willing to toodle along on a bike.
* Day 7 – Rest day

Try challenging yourself once every two weeks or so with this technique:

* Find a local track (1/4 mile) or flat surface (1/4 mile) to run on.
* Stretch and do a light warm up (e.g. 25 push ups or jog).
* Do a 1/4 mile sprint followed by a 1/4 mile jog. Do the sprint & jog routine for at least 2 miles.
* Beat your own time. Once you have your initial times, you do not want to go below it. At least maintain an average.
* Do a cool down. After every run, you do not just want to stop running. Walk the run off till your heart rate is moderate. Then stretch.

Make a commitment. Do not quit your regimen, do not tell yourself you’ll do it tomorrow, do not tell yourself you’re too tired, and do not tell yourself you’re too busy. Run in the morning to get it over with.

If you choose to bring a bottle of water for running, do not drink too much at once, for that will cause side pains. Instead, drink small sips, but slowly. Do not chug a whole water bottle down at once, or that will cause bad performance.

I’m going to florida this summer, and I really wanna look good with my shirt off this year.
I’m a male, 19 years old, 5ft9, Weigh 135 pounds.

I just started working out, and I workout with friends much bigger than I am so they make sure I stay commited!
How many weeks will it take to get a nice beach body? I look really scrawny with my shirt off

Well if you’re going to be doing some serious body building… i suggest you use body building supplements… (they really do i work i’ve used them they’re not illegal) but you cant just mix it and drink it… You need to weight life hard and work out a lot… It’s loaded with protein and other stuff… You can use amazon for reviews on products… the people who buy it don’t lie.. you are kind of a low weight for your age but you can build it up… I suggest searching online different work outs… obviously i’m supposing if you want to get abs and built more search online.. it’ll take a while but be worth it

Hi, I’m 15 and weigh around 155. Im not skinny, but certainly not fat. I workout about 4 times a week on the treadmill for about a half hour. I lift weights, or I try to lift weights about the same amount per week.

I want to loose my lower and mid abdominal fat and have already started workouts to do so. I do a set of about 6 abdominal workouts 3 times a week. The only time I work out my "love handles" though is when i’m at the gym and I only do the free-movement machine that targets this with a 25 lbs. weight.

I wanted to ask mainly though about how I eat and if I should do something different. I have started eating a small serving of cottage cheese and some cinnamon coated almonds for breakfast. I still stick with the White bread sandwich with an apple, some reduced fat chips and maybe a cookie with some Diet Dr. Pepper. For a snack, when I get home….I usually get REALLY hungry. I eat more almonds, a tortillia with peanut butter and maybe some cheese. For dinner I usually have whatever the family has. Chicken, salad, pasta with some butter and salt, meatballs, tonight I had a microwave pizzia after working out. But just whatever my family feels like cooking that night.

At this rate, should I change? If not how long will it take to loose this fat? I want to look good by the summer for the beach

First off, congratulations for picking an exercise and diet routine to make a difference on your body.

Second. Don’t worry about doing specific abdominal exercises to fix your lower back/belly fat – they don’t work. Nothing will target that fat specifically, the only way to get rid of it is to get to a lower body fat percentage. You’ll do this through your diet.

You don’t say if you’re male or female, so I’ll include advice for both. Your calorie maintenance requirements (amount to eat to stay just the same as you are now) will be about 14 per lb of bodyweight if you’re male and 13 if you’re female. So either 2,170 (male) or 2,015 (female). To lose weight you should aim to eat about 20% less than this on a daily basis.

If you’re a guy you’ll probably also care about gaining muscle, so make sure you eat more post workout. I’d recommend cycling your calorie intake so you consume less on non training days and more on workout days. But this isn’t necessary to lose weight, it just has better results for your overeall body shape.

Get to know macronutrients too – so protein, carbohydrate and fat. Protein is most important, it’s relatively low in calories and will help build muscle and keep you full. Carbohydrate is good post workout, but should be limited on rest days (chips and cookies need not apply) because it’s easy to over consume calories from this source. Fats are good – get healthy fat like fish oil and olive oil – but can be over-consumed easily too.

Take control of your meal menu from your family – you need to fix your diet if you really want to lose this weight, training alone won’t get you to the levels of leanness you desire. Good luck!

I’m 17, about 6ft tall and weigh about 184lbs. I’m quite muscular since I work out a lot, and I dont have that much body fat but I have a bit of a tummy I’d like to get rid of. I do a lot of ab workouts so my abs are strong, I can feel them, but there’s a bit of fat covering the middle and lower abs (basically I only really have a four pack at the moment)
I do cardio (swimming) three times each week, and lift weights four times each week. I’ve completely cut out any bad foods or drinks, no fast food, soda, alcohol, chocolate etc. and I’m eating smaller portions. I try my best to stay away from fat, and I only eat carbs at lunch and breakfast (with protein and fruit/vegetables throughout the day). Luckily I’m mesomorphic and already in good shape, but I really want to lose that bit of stomach fat in time for beach season. I’m sticking to a good ab workout too, with plenty of variety, and I drink around 3-5 litres of water each day
Any thoughts/ideas? People have suggested doing more cardio but keep lifting weights as well, and stick with the healthy diet

Id agree, stick with what you got, just add in maybe running. Don’t lose the swimming though. Not only does it work all your muscles. I find if I go into the water sore, I come out more "relaxed" even after swimming laps. Try ans run maybe 2 miles to start with, then go for speed, (as in decrease the time it takes you to run those 2 miles) once you met your goal, add a mile. On hiking trails, I my goal is 10 min miles, for 3 miles. Getting my heart rate up, and its less impact then running on concrete. Try it, if it doesnt work for you, or you research a better method, use it, I think working out isn’t the same exact thing for everyone, so expirement, and find what works best!

Good Luck.

Every day I wake up from my sleep get up thank god because im catholic,for the brand new day that he has giving an I walk out my door to work with my father as landscapers and come back tired and I go to workout in my backyard to stay fit for soccer and after I’m done with that I go to late by my self to practice on my soccer skills the come home late still with the hope of one day to play pro so please any scouts out there please read this but my life story is not made up please do believe me please do give a try out or please send me a scout or coach contact list please. I live in Long Beach California.

I believe that you lack courage.
A nice surprise is always nice
look more closely at who is watching you with interest

I live a long way from the beach so when i go there i really want to enjoy it as much as i can.
Only problem is last time i was surfing i got really, REALLY tired from paddling, standing up, duck diving .etc.
Really effective as in builds allot of muscle that i can get into a good rhythm and do regularly so when i next go surfing i wont miss any of those big sets.

You just do your best and seize the opportunity when you do get to surf. Build a pain and enduranace tolerance for the motions and activities you’ll be pursuing. You could try to mimic them at home like push ups, and swimming in a pool, but nothing comes close to the real thing. So next time when your spent, just keep pushing and paddling. You’ll build a higher threshold for fatigue and cramps and stuff and take breaks in between if you must. Drink some water in between.

I’m doing passion4profession chest home workout and bench press every other day and eating a lot of lean meat, vegetables, eggs, etc and drinking a protein shake after workouts as well as about 80 ounces of water everyday. Approximately how long should it take to see noticeable results?

Please don’t say it varies or it would depend on how much weight I’m using and stuff like that. Any tips are welcome but I’d like a time frame as I’m going to the beach in a few months.

It really depends on your genetics and your body type.

If your diet and workout routine are on point you should have noticeable results in 6-8 weeks.

Ok so i like to run and do other cardio workouts because its a great exercise. But my problem is i can only go for so long until my feet start to cramp, sting, hurt, and just give me awful pain. Now i do insanity the workout by beach body and i can keep up until i have to stop because of me feet. Ive tried all kinds of sports shoes. and nothing. But i have noticed that when i do Insanity with no shoes (barefoot) no pain. i can go until im tired. what the heck is wrong with my feet. BTW i do have flat feet.

Help,
this really pisses me off..

Shoes ruin your feet. You’re better off going barefoot.

Ok, so my best friend has invited me to go to her families holiday house for a week in the school holidays. It’s a beach house, so obviously we’ll be swimming. Now my friend has the best body ever. No joke, she is absolutely gorgeous. Perfect. I’m not fat, I’m 58-59 kgs and 164cm, but I have a pretty big bum and I do not like it or my upper thighs. I need some help with a healthy plan that will get me trim in a few weeks and help give my metabolism a kickstart. I don’t have much spare time so big long workouts aren’t really an option, and I have shin splints so runnings not much help either. I am 15, female, reasonably strong, 58-59kgs and 164cm. Please help me and please be specific. Also, please no ‘you are fine the way you are’ crap. I’m not happy with my body and I cry about it sometimes. I need something that will work, quickly and isn’t harmful like diet pills. Thank you for your help in advance.
Xx
I understand I’m nit gonna look exactly like her and I’m cool with that. I just wanna feel better about myself.
@Ellie
What about some diet ideas?
Thanks though you answer is good really detailed

Man don’t cry about it…

If you want to lose weight and tone up – Jogging, 4/5 times a week, 30 minutes roughly (or whatever your school normally makes you jog)

You should also do squats, because they will help tone your bum/thighs into a healthier shape which makes them look slimmer.

Also, people with ‘PERFECT’ and ‘GORGEOUS’ bodies are not all the same shape/type. You can get a gorgeous body if you like, but please don’t expect it to be identical to your friend. That is just impossible.

Good luck!

edit: Sorry I didnt see you couldn’t run.You can swim or cycle too, if possible. If not, you’re just going to have to find a way to get your heartbeat up / sweating for 30 minutes non stop.