Strands #260 “Coming Up For...
Quizzes & Puzzles0 min ago
weightloss
2 Answers
I'd really like to drop some pounds around my core and such without losing my boobs of course. I'm to busy to go to the gym so I need an east fast effecting ways to lose the stomach and love handles without any machines. And in the comfort of my home.!
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Unfortunately Sarah, you cannot spot reduce fat from specific areas, it will usually go from where you don't want, before you start losing from the difficult areas.
To lose bodyfat, it's extremely important your diet is correct, this means eating little and often of the right types of food and ensuring you are eating enough. So lean protein, green vegetables, complex carbs, like brown rice and wholewheat pasta. Rice and pasta should be small portions.
If you want to exercise at home, then you need to do CV exercise, brisk walking is good, or try a mini trampoline. Ensure your heartrate remains in the specified zone for your age.
Resistance training can consist of the following, 2 sets of 12-15 repetitions.
TIP, Pull abs in tight whilst exercising, keep breathing normally.
PRESS UPS. These can be done on the knees if you can't do full ones and will work chest, triceps and upper back.
SHOULDER PRESS. If you don't have dumbbells use a couple of cans of beans etc, use a horizontal grip, press above the head so the cans touch. This works shoulders and triceps.
BICEPS CURL. You can use cans or 500ml mineral water bottles filled with water, keep elbows loose, but stable at sides, horizontal grip, raise bottles to chest height. This works Biceps.
SQUATS. If you haven't done squats before, the easiest way is by using a swiss ball against the wall, with your back against it, then lowering your bottom, as if you are about to sit down. If you don't have a ball, place a chair behind you and do the same action, but don't sit. For stability fold your arms. This works front thighs and bottom.
LUNGES. Start standing, kneees together, lunge forwards on one leg, so knee bends, your back knee will also dip towards the floor and the heel will come up. Hold a can in each hand or place hands on hips, work each leg separately.
To lose bodyfat, it's extremely important your diet is correct, this means eating little and often of the right types of food and ensuring you are eating enough. So lean protein, green vegetables, complex carbs, like brown rice and wholewheat pasta. Rice and pasta should be small portions.
If you want to exercise at home, then you need to do CV exercise, brisk walking is good, or try a mini trampoline. Ensure your heartrate remains in the specified zone for your age.
Resistance training can consist of the following, 2 sets of 12-15 repetitions.
TIP, Pull abs in tight whilst exercising, keep breathing normally.
PRESS UPS. These can be done on the knees if you can't do full ones and will work chest, triceps and upper back.
SHOULDER PRESS. If you don't have dumbbells use a couple of cans of beans etc, use a horizontal grip, press above the head so the cans touch. This works shoulders and triceps.
BICEPS CURL. You can use cans or 500ml mineral water bottles filled with water, keep elbows loose, but stable at sides, horizontal grip, raise bottles to chest height. This works Biceps.
SQUATS. If you haven't done squats before, the easiest way is by using a swiss ball against the wall, with your back against it, then lowering your bottom, as if you are about to sit down. If you don't have a ball, place a chair behind you and do the same action, but don't sit. For stability fold your arms. This works front thighs and bottom.
LUNGES. Start standing, kneees together, lunge forwards on one leg, so knee bends, your back knee will also dip towards the floor and the heel will come up. Hold a can in each hand or place hands on hips, work each leg separately.
CONTINUED
AB CRUNCH. Lie on back, knees bent, feet flat on floor, pull abs in, place fingers at side of ears and raise shoulders, hold up position for 1-2 seconds, do not pull at your neck. This works upper abs.
HEEL TAPS. Lie on your back, knees slightly bent bring both legs up, lower back remains on the floor, then slowly lower one leg, so your heel taps the floor, as you bring that leg back up, lower the opposite one, repeat this on each side. If you feel stress on the lower back, place your hands under or use a small rolled up towel. This works lower abs
AB CRUNCH. Lie on back, knees bent, feet flat on floor, pull abs in, place fingers at side of ears and raise shoulders, hold up position for 1-2 seconds, do not pull at your neck. This works upper abs.
HEEL TAPS. Lie on your back, knees slightly bent bring both legs up, lower back remains on the floor, then slowly lower one leg, so your heel taps the floor, as you bring that leg back up, lower the opposite one, repeat this on each side. If you feel stress on the lower back, place your hands under or use a small rolled up towel. This works lower abs
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