Long Beach Fitness Expert

So, I am relatively skinny, I just need to get toned.
Does anyone know any really good ab workouts you can do at home?
Does anyone know any really good leg workouts you can do at home, too?
Please explain how to do them to, and for how long, how many times, ect.

Thank you!

eat a lot and do about 50 pushups and sit ups in the morn and at night then pop for a shower and ull be all sweet

How much weight off any would I lose if I jump roped 30 mins a day 6 days a week and did the beach bum workout 6days a week for one month? I’m 114 lb 5′3 girl most of my weight is on m thighs so I thought maybe jumpin would help but I’m not positive so if You have any better rutines please tell me! Like the exersize hen the time you do it and maybe the reps? Thanks!

You don’t really need to lose weight your weight is healthy for your height

I’m thinking about starting P90X an the South Beach Diet next Monday. Since I’m a vegetarian I think that the South Beach Diet would work better than the diet plan with P90X. Right now I’m 5′5, female, and 132-134 lbs and want to get down to 115-120 then build muscle( so I would do the Lean version of P90X then go into the Classic). Would that be a good plan? Has anybody tried the South Beach Diet or P90X Lean? What were your results? How long was it till you saw results? And if I can only do half of the reps on P90X for now is that ok? Like every time I do the workout I would raise the reps, because right now I kinda let myself go and gain weight so I need to slowly ease my way back into a good workout. Will this be a good weight to lose some weight for July?(I’m going on vacation so I want to look my best:)). And are there any good food ideas when I’m on the South Beach Diet?? Thanks(:

South Beach = Low Carb – which really isn’t going to work well for you doing P90X. You’re going to need some good carbs to keep your energy level up. Even though you’re vegetarian, you shouldn’t have any problem following the nutrition guide that P90X recommends. I will caution you to make sure you eat enough calories – if you eat too few, it will negatively impact your weight loss. I will also say that it is far easier to make little changes to the way you eat over time and have those changes stick then it is to try a fad diet, lose weight, only to gain it back again (I’ve been there and it stinks!).

P90X Lean is more cardio based; P90X Classic has more weight/resistance training. If you want to lose that much weight by July, you’re much better off going with Classic – building muscle will help you burn fat more efficiently.

I lost a total of 18 pounds in the 90 days of P90X – however, I did not follow the diet to the letter. If I had followed the program and the nutrition as described in the books, I’m sure I would have lost more weight.

As for how many reps you can get through – push yourself every day to do the best and the most you can do. When you’re fatigued, rest. As the days go on, you will see that you can do more and more each time.

Good luck! Let me know if you have any more questions.

Hi guys So, we literally have less then two months before summer, and I want to get in shape before then, so I can wear the new bikini I bought and not feel too self conscious. I’m sort of fat, because I’m 13, 5′ 7" and weigh about 165 lbs. My main problem is my stomach and thigh fat, Currently, I exercise every day, and I’ve been doing Zuzana’s HIIT workouts http://www.bodyrock.tv/ to get in shape. I have noticed pretty good results, because before starting them 5 weeks ago I was 175, but that’s not enough improvement for me considering the amount of time.

In the long run, I want to be healthy, but short term I just want to look good. So, can anyone tell me what I can to to slim down (especially my thighs and tummy) and get in shape within 2 months? Also, if I keep doing what I’m doing paired with healthy eating habits, could I realistically expect to reach 140lbs. (drop 25 pounds) By mid-june? Thanks for all of your help in advance!
Also guys, I don’t want to diet, because my weight tends to yo-yo really badly. So please, only direct eating changes and exercises, no diet plans like Nutrisystem or whatever. Thanks!

Here is a easy and fast way….
First off stop drinking and eating any items on this list:
-No Sodas or diet drinks ("diet" drinks may seem better but they have lots of carbs and sugar)
-No Chocolate (i know its hard)
-No candy sugars
-No pastas (mac&cheese,alfredo,spaghetti,ect.)
-No white breads
-No processed foods
-No lunch meats
-No fast food (obviously)
……………………………….
Foods to eat
-Fruits
-Veggies
-Whole grain wheat
-Low fat yogurt
-Unsalted Natural Nuts
-Salad
-Oatmeal
-Green Tea
TONS OF WATER.
…………………………………………………..
Here is a daily exercise that will help your tummy and thighs.
Walk for 25 minutes or jog
Do 30 crunches every morning before breakfast and before you sleep
Do about 20 lunges
Dance to favorite music for an hour
Ride bicycle for 30 minutes
Do 30 squats
15 leg lifts
lay on your side and lift your leg off the ground then slowly lower it but not touching the ground.
……………………….
Here is my daily diet and workout plan i use that helped me lose 20 lbs in 2 months:
5:30 am- workout for 30 minutes
doing yoga and strength training.
6:00 am- Breakfast: Oatmeal and bottle of green tea
9:00am- Banana and glass if water
12:00am- salad with low fat dressing and fruit and water
3:00 pm- apple with water
5:00pm- low fat soup or fiber bar with veggies

4 days of access to gym before beach vacation. What do?

I have lifted weights everyday since January 1st. Pectorals, Abdominals, bi-ceps, fore-arm, back, thighs, legs.
I used to be scrawny and haven’t really shown much improvement to my surprise, but I do wish for I could have some touch-up.
I bench at 190, and haven’t maxed out squats yet but i’m pretty sure it’s well above 150.
I do an extremely hardcore abdominal workout for who knows how long, yet those suckers still aren’t visible. I don’t drink soda and I’m not the worst eater, nor the pickiest.

Enough complaining!! Pectoral toning and Abdominal toning preferred please!

Try swimming. Just make sure you consume more calories as it burns a lot.

It is really hard for me to eat meals at home. Like every other American, after a long day at school or work, it’s just convenient to go get fast food. But I have prom and beach graduation coming up in May and June and I really need to start working out. I just lack self-motivation. Please, can I have some tips and opinions to help me get more motivated to go to the gym, or to have more energy so I "feel" like working out. Please and Thank you!!

take a pre-workout like jack3d and it’ll make you want to go pump some iron, run a mile, and tear someones head off.. of course their are better pre workouts but jack3d is the gold standard when first starting

I am 18 years old, 5 foot 3 inches tall and i weigh (approximately) 115 pounds. I know that doesn’t sound like much but on a short person like me it looks like more than it is! My lower stomach (like most other girls) is my biggest problem spot, and then my thighs look larger than they should because im so short. I just started running and doing crunches everyday and workout for approximately 40 minutes. How long should i be working out everyday and what work outs should I be doing to burn the fat and get a toned stomach by the summer? PLEASE ANSWER! Thank you so much!

You seen to be healthy. First, Skipping meals or not eating doesn’t make you loose weight and will only make your irritable. You want to loose weight in  moderate fashion so that your body doesn’t gain all the weight back as soon as you eat normally too. It’s quantity over quality at this moment. Eat every 2-2.5 hours, small meals, relatively something under 170 cals. per meal, 5-7 times A day. Reduce your caloric intake to 1,200-1,300 calories and your total fat grams to less than 25-35grams. I’m Vegetarian and I have a lot of protein, tons of snacks, and healthy foods to choose from. I barely work out and I’m super thin; WALK…it is actually better than running….running makes your ankles weak over time. If you do run, jog on the treadmill with no incline. Try the bike too. A thin person is this way because it is 90% of what we eat and 10% workout/exercise. With cardio, the belly is burning fat btw b/c you are sweating all over-Not a lot of people know that walking on treadmill and or walking inside/outside burns fat around the mid section…but it is so true. If you’re into sit ups, you should try AT LEAST to do 3 sets of 10 on a mat. If you’re not familiar with sit ups, just ask personal trainers at a gym one day-you can just walk in and ask them-they wouldn’t hesitate to answer. ALSO IMPORTANT: Do not use incline o.k.with bike, treadmill, and or bike ok? -because your thighs will get bigger. If you already have bigger thigh Muscles they will continue to maintain the "bigness" and or increase their size. Let’s be aware too that it is impossible to gain muscle while doing cardio. But hey, if you want to burn fat faster BUT GAIN A LITTLE MUSCLE TOO then try a little resistance!! Cardio also will burn the extra little fat that is covering muscles so yay for cardio. Tapes of Cardio Burning or fat burning or Belly fat burning could work in your case too Or Buy a treadmill or bike so that this will always be available for you to do…join a gym if u want too.
 
Being a person that eats red meat or dairy once in a while is the best to try right now for you. Just at least cut down on red meat. Red meat are  foods that stay inside your intestines which I would imagine would make you weigh more on scale than you should. I’m not trying to promote becoming a vegetarian, but giving this a try could help with swifter weight loss. Drinking lots of tea like white, raspberry, and green for example will help too.

Having a high protein diet is good in loosing fat, and keeping lean muscles, because usually the more protein is in a food-the less calories from fat and bad fat (trans fat and saturated fat)..I eat lots of beans (Lima, Pinto, kidney, black, navy- RAW; never in can(but that is just my choice-if you wanted canned its NO PROBLEM). No sugar applesauce is great too and a great snack-find it in jar form or mini cases. Try Quinoa too, you can find it in your grain, beans, or nut aisles. You can sprinkle it on all veggies and salads. I also eat lots of salad with tomatoes, balsamic vinegar, and carrots! Oatmeal is a fabulous choice too-the old fashion version though. You can eat salad with no dressing too or dressing that has 50 calories per two tablespoons. Try Bear Naked products-particularly what I only eat of this product are 2 of the many which are Bear Naked’s Fit, Vanilla Almond Crunch and Bear Naked’s Fit Triple Berry Crunch. The entire kosher aisle has manyyyy products to munch on like Matzos that go up to 150 calories per cracker. I like the 100-110 calories per cracker. Try Edamame (soy beans) too! – Tons of protein! (Veggie section even though it’s a bean loll)-get the non gmo kind. Dairy, hnmm well cheese-I’d suggest you go for yogurt over cheese and id cut back off the cheese for awhile because of the high saturated fat which is fat that is difficult for the body to break down thus causing unnecessary places for fat to sit on body because it doesn’t know how to appropriately break it down. Try a yogurt called "Fage 0" or "Chobani" yogurt. ALL vegetables are fun and easy to cook-broccoli, asparagus, yams, pumpkin, cabbage, carrots, cauliflower-and you can do whatever you want with it (boil, steam, baked…etc.) Try having your meals with colors of the vegetables. For example, if you make grilled chicken or fish then make sure there are tomatoes, broccoli, cauliflower, and carrots on that plate! Oh hey, when you are buying bread or wheat, if the label doesn’t say 100% whole wheat then chances are that it is not whole wheat. Make sure you get the 100% whole wheat ones (it will say “WHOLE” wheat as its first ingredient) on foods and carbohydrates aka grains. There is also absolutely no sugar in Matzos btw (sugar if not burned turns into fat). I bake Matzos for about 2 minutes and then break them up into squares so it looks like chips! Oh, did I mention they are extremely delicious!? Miso soups and brown rice are great too and cut back or limit your refined foods.

OK so I’ve got my workout regime done (discussed with a professional) and diet’s all good etc. I’ve already started on the workout routine, which I will do every second day.

Just wondering, how long approximately will it take for my pecs to form (so i can start going to the beach without being embarrassed) and for my arms to gain some muscle mass?

I know everyones body is different, I’d just liek an approximation. I will keep a strict eye on my diet and my workout routine.

Thanks!

Well, it will depend on a number of factors; your genetics, training methods, diet; etc. The biggest factor, though, is what you consider "formed" to the level of not being "embarrassed".

That said, I think you should start to see some noticeable gain within about 3 to 4 weeks. At 2 to 3 months, you should note some impressive gains, though you may not feel close to your goal. At about 5 to 7 months, you will see yourself quite transformed. At one year, you will have a dramatic result. At first, though, if you’ve never weight-trained, you might note that your muscles seem to shrink up a bit. That’s just part of tightening up, and should pass in a couple weeks or so.

Tips:

In my opinion, nothing builds the chest faster than bench press with free weights, but this is a tricky exercise and absolutely requires a good spotter and correct technique. For biceps, preacher curls will isolate the biceps better than standing ones.

Train don’t strain. If you’re working out every other day, take an extra day off once per week, e.g. workout Monday/Wednesday/Friday, or Tuesday/Thursday/Saturday. Myself, I like a Sunday/Tuesday/Thursday routine. That way, I don’t have to stress about it on the "party" days, Friday and Saturday.

You’re just starting out and will have figure out how to differentiate between "good" and "bad" pain. Bad pain is anything sharp, or any you can feel in your joints, esp. shoulders, elbows or wrists. Good pain is the satisfying burn you get from a good set. Bad pain, on the day off, is any pain that is sharp or sudden, or just extreme soreness. Good pain, on the day off, is a mild, comfortable soreness.

Final tip:

If your wanting to look good at the beach, workout right before you go. That way, you’ll have a good pump.

Good luck. You can reach your goals. You can have the body you’ve always wanted. All you have to do is start now.

It seems likes a vicious cycle: I am ready to start working out again, I miss a day, I end up missing two days, I then tell myself I will go to the gym tomorrow. Three Weeks pass I’m still not working out. Like many I am stuck in this vicious cycle. Occasionally I will push my self to workout for a couple of months(1-2). For example I had a very big occasion in my honor to attend. I ended up going from 170 to 150. I did not even miss a day and worked my ass off(literally) for 2months. However when the party was over, so was my gym routine. Figuring out what you want to accomplish, and how to do it is half the battle, but working out everyday is the biggest.

So my question to you is… What motivates you to start, and how do you stay motivated to workout for a long period of time(6-12months)

* Some background story with problems.

Problem 1)
My biggest problem is coming up with excuses and reasons why I don’t wanna work out. For Example: i am too tired, I have too much homework, my legs hurt, my Ipod is not charged, I am feeling sick, ill work extra hard tomorrow…and so on

Problem 2)
I have a lot of goals I want to accomplish. From losing weight, to gaining muscle, to becoming ripped. With so much goals and different workouts..I sometimes get frustrated. When i only wanted to lose weight it was easy…all i had to do was run 30-40mins everyday and 10min abs. Now i want to gain muscle, and get ripped. In order to do this I need to run everyday and Lift MWF…I also do circuit training on T/TH which includes: 15 squats, 10 push ups, and 5 pull ups. Repeated for 20mins. With so much to do its hard to get into that rhythm. One being your always changing your workout, two being if you get sore one day your whole week can suffer. Occasionally I like to play basketball on weekends. So how do i get into that rhythm with so much to do, and prevent cramps and getting hurt so I do not miss working out the next day.

Last problem!!)
My other problem is my diet. When ever I am low on cash, or I want something quick to eat because of my busy schedule… I will go to a fast food restaurant. I think my biggest set back comes on weekends. For five days i have followed my routine and now its time to relax.. I reward myself with 2 meals Saturday and Sunday. However I am also partying or hanging out with friends, going to the movies, and just trying to have fun. This can have a big impact on my diet because its the weekend I just want to have fun with my friends, my friends want to eat out, they want pop corn, or it is 2am and they want to eat at Denny…so on. I don’t want to be the left out…so I say why not.. This will kill my diet, and i prob end up eating 1000-3000 more calories (both Saturday and Sunday) then I usually eat on the weekdays.

From my 6 years experience in dieting all I can say is it has been a roller coaster. The longest I have every been on a diet/workout routine is 3 months before I missed a day. Not including weekends.

*My goal starting from January is to workout every single day. That means M-F for 6 months. I want to get ripped, and have a beach body. So how do I solve my problems(diet, muscle cramps/soreness, not making excuses, not missing a day) so I can stay motivated for 6 months?

And PLEASE do not just say just do it…it takes a lot of mental work, planning, motivation, and eating right. Thanks in Advance!

If you are a sensitive person, do not take offense to my answer.

I was fat over half of my life, im only 19. Weight loss is mostly mental believe it or not. As much as you do not want to hear it, getting results means taking action or in other words JUST DO IT. You didn’t get overweight by doing nothing, no. You took action by OVEREATING and probably didn’t exercise. So to lose weight you need to TAKE ACTION with PROPER DIET and EXERCISE!!!
It is easier than you make it out to be. LIKE I said weight is what? mostly MENTAL!!! The mental work is mostly you being afraid of change and going to the gym. You must learn how to overcome obstacles and forget what excuses are. TRUST ME!

When you go to the kitchen and you are about to grab something sweet you are only CHEATING YOURSELF. You MUST show SELF CONTROL. THIS IS ALL MENTAL! You are craving it, you don’t need it, it is not good for you, but it tastes good. You must start viewing food as it is; a source of energy and vitamins and minerals. EAT for THESE PURPOSES! Not because you have a craving! Eat a lot of fruits! vegetables! and meats which includes chicken eggs and fish! Also be sure to have your dairy and grains. Stay away from white bread. It is not your friend. Try eating 1500-2000 Calories a day!

Hydration:
NO soda or sugary drinks. Drink water and lots of it! Be sure to drink at least 2 or 3 liters a day. But NEVER drink more than a liter at a time! Remember if your urine is not clear or close you need to drink water! If you are thirsty, you are dehydrated! Milk is fine too!

Exercise: Your main concern is cardio. It not only ‘melts’ fat but is good for your heart and circulation. This includes running, swimming, and even walking! DO at LEAST a couple miles or 30 minutes.
All the other stuff, weights, pushups, crunches, whatever are not the biggest concern. They only build strength. They do not burn fat. You can’t spot reduce. So don’t do crunches all day expecting to magically lose 3 inches off your waist.

Also Do not exercise everyday! Listen to your body!!!!!!!!!!!!!!!! If your body says give me another day off, LISTEN! But DONT use this as justification to be lazy!

Hope I was as straight forward as possible. Good luck.

I was curious how long other people workout for. im been working out for about 2 years and I was losing weight doing just about a 1hr workout video an eating right. But now that im at my last 30 pounds im not losing any weight just maintaining it. Should i workout for longer like around 2 hrs? i normally do a lot of beach body videos mainly turbo jam.

Today there is too much information available on losing weight that has become more confusing and sometimes difficult to follow. It’s actually very easy to lose weight if you follow my weight loss tips.

* Be in right frame of mind

* Eat whole food

* Eat fresh fruit

* Drink enough water

* Always chew your food

* Take small meals

* Include protein at meal

* Shut off TV while eating

* Increase your physical activity

Hope this can help u.