Understood. There have been some good discussions in there. And a couple of good contributions from SOL members, as well...
On that note, onto the gym!!!
Fitness & Physical Beauty
- Thread starter GET YOU HOT
- Start date
Understood. There have been some good discussions in there. And a couple of good contributions from SOL members, as well...
On that note, onto the gym!!!
Here, I will post a series of kettle bell exercises, so you can get a good look at what you have as options, a good mix of cardio and low weight, hi reps will get your arms trim and toned.
Swimming and stretch bands are another option, stair sprints, sprint up tightening your upper body or weight lifted above your head, keep it light and jog down. Try that about 10 times and go back to working out midway thru your workout routine, I lost 20lbs like that rapidly...
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Swimming and stretch bands are another option, stair sprints, sprint up tightening your upper body or weight lifted above your head, keep it light and jog down. Try that about 10 times and go back to working out midway thru your workout routine, I lost 20lbs like that rapidly...
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i'll say some shit that you've never heard before but what's up on that tape?.
Here is a nice series of exercises to get an idea of how upper body circut training exercises can work for you...
10-16reps, 3sets, then move to the next exercise, keep weights low, you should not strain, but use enough weight to get toned up...
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10-16reps, 3sets, then move to the next exercise, keep weights low, you should not strain, but use enough weight to get toned up...
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I'm supposed to eat 5x a day? Shhhhhhhhhyt I'm only getting 3 sometimes 2 if I forget my yogurt and just eat an apple or have an adwalla juice. What size meals are we talking? are these snacks?
Please advice!
Please advice!
You are not doing terrible, even with my schedule, I can eat most whenever I want, I don't. I'm not fat, but with my petite frame, 5'5, I think I could be in much better shape. Do eat nutritious foods, low in fat, take a multi vitamin, granola/nuts and exercise at every opportunity. Walk, jog, do some crunches, curls, dips, I'm burning fat and it's fun...
I figured it out GYH, it's the tan. You been spending time out in the sun.
'Bout to take another hiatus, real soon, work on some more tanning and happy happy fun time...
Do You Workout...!!!?
Not recently....I could use a personal trainer.
I read on Yahoo that a 20 minute work-out is all you need. I used to do those 20 minute work-outs a couple years ago and they really work. I just started again last Tuesday. I'm trying to get in shape for a Concepts of Life Fitness class I start next week. Don't wanna be all wore out with all them hot girls in class looking nahsayin.
*takes a moment to stare at threadstarters breast*
OMG I got the irresistible urge to suck on them titties got dayum...Damn I love tan lines.
*sigh*
*takes a moment to stare at threadstarters breast*
OMG I got the irresistible urge to suck on them titties got dayum...Damn I love tan lines.
*sigh*
i think i saw that article also
it said somethin about intervals are key and that they did a study that showed that ppl who did intervals during a 20 minute workout lost like 3x's more weight than those who jogged/ran for 45mins at a steady pace.
very interesting stuff
if I can find it I will post it
Another thing that helps work out quick, interesting and burn fat too, is circut training or sprint--jog--walk...
http://h4htracker.com/
http://h4htracker.com/
So, have you done anything to increase your activity level...?
@Lick>>No doubt, you are doing well then, if your reach a plateau, change your workout around. I have more info, whenever you are ready.
I had a nice workout this evening, eliptical and circut training, had the head phones on. With the exception of a couple of handsome buffed out brothers, I was "all alone", in my workout zone....
I had a nice workout this evening, eliptical and circut training, had the head phones on. With the exception of a couple of handsome buffed out brothers, I was "all alone", in my workout zone....
You're a trainer gyh?
Nope, but I like to share knowledge(I paid $$$ for trainers) and encourage others, to live healthy and strive...
I havent't tried this on yet but, once I learn the routine, I'm looking forward to incorporating it into my workout, 15min ab ripper...!
<embed src="http://www.veoh.com/veohplayer.swf?permalinkId=v2171728Edypfn6W&id=anonymous&player=videodetailsembedded&affiliateId=&videoAutoPlay=0" allowFullScreen="true" width="540" height="438" bgcolor="#FFFFFF" type="application/x-shockwave-flash" pluginspage="http://www.macromedia.com/go/getflashplayer"></embed><br/><a href="http://www.veoh.com/">Online Videos by Veoh.com</a>
I just tried to follow along...
my muscles are burning!I have pretty good abs, but I definitely have to work up to that.
Thanks for posting.
I just tried to follow along...
I have pretty good abs, but I definitely have to work up to that.
Thanks for posting.
Cool, you just gave me more inspiration to do it...! Even the well chiseled bro in the back, was having a tough time, it's why its called the ripper...
Here is some bodyball training, they come in different sizes and colors. Use them with a medicine ball, stretch bands, keep a mat closeby...
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Study shows value of food diary in losing weight
WASHINGTON (Reuters) - Keeping a food diary -- a detailed account of what you eat and drink and the calories it packs -- is a powerful tool in helping people lose weight, U.S. researchers said on Tuesday.
The study involving 1,685 middle-aged men and women over six months found those who kept such a diary just about every day lost about twice as much weight as those who did not.
The findings buttressed earlier research that endorsed the value of food diaries in helping people lose weight. Companies including Weight Watchers International Inc use food diaries in their weight-loss programs.
"For those who are working on weight loss, just writing down everything you eat is a pretty powerful technique," Victor Stevens of Kaiser Permanente's Center for Health Research in Portland said in a telephone interview.
"It helps the participants see where the extra calories are coming from, and then develop more specific plans to deal with those situations," said Stevens, who helped lead the study published in the American Journal of Preventive Medicine.
The technique also helps hold dieters accountable for what they are eating, Stevens said.
The study involved people from four U.S. cities: Portland, Oregon; Baltimore, Maryland; Durham, North Carolina; and Baton Rouge, Louisiana. Their average weight loss was about 13 pounds (6 kg). But those keeping food diaries six or seven days a week lost about 18 pounds (8 kg) compared to 9 pounds (4 kg) for those not regularly keeping a food diary.
The average age of people in the study was 55.
They were asked to eat less fat, more vegetables, fruit and whole grains, exercise 180 minutes a week mostly by walking, attend group meetings, and keep a detailed food diary.
Blacks made up 44 percent of the people in the study. The researchers noted that blacks Americans have a higher risk than whites for conditions linked to obesity including type 2 diabetes and heart disease.
"Keeping a food diary doesn't have to be a formal thing. Just the act of scribbling down what you eat on a Post-It note, sending yourself e-mails tallying each meal or sending yourself a text message will suffice," Dr. Keith Bachman, another Kaiser Permanente expert, said in a statement.
http://news.yahoo.com/s/nm/20080708/hl_nm/diet_diary_dc
WASHINGTON (Reuters) - Keeping a food diary -- a detailed account of what you eat and drink and the calories it packs -- is a powerful tool in helping people lose weight, U.S. researchers said on Tuesday.
The study involving 1,685 middle-aged men and women over six months found those who kept such a diary just about every day lost about twice as much weight as those who did not.
The findings buttressed earlier research that endorsed the value of food diaries in helping people lose weight. Companies including Weight Watchers International Inc use food diaries in their weight-loss programs.
"For those who are working on weight loss, just writing down everything you eat is a pretty powerful technique," Victor Stevens of Kaiser Permanente's Center for Health Research in Portland said in a telephone interview.
"It helps the participants see where the extra calories are coming from, and then develop more specific plans to deal with those situations," said Stevens, who helped lead the study published in the American Journal of Preventive Medicine.
The technique also helps hold dieters accountable for what they are eating, Stevens said.
The study involved people from four U.S. cities: Portland, Oregon; Baltimore, Maryland; Durham, North Carolina; and Baton Rouge, Louisiana. Their average weight loss was about 13 pounds (6 kg). But those keeping food diaries six or seven days a week lost about 18 pounds (8 kg) compared to 9 pounds (4 kg) for those not regularly keeping a food diary.
The average age of people in the study was 55.
They were asked to eat less fat, more vegetables, fruit and whole grains, exercise 180 minutes a week mostly by walking, attend group meetings, and keep a detailed food diary.
Blacks made up 44 percent of the people in the study. The researchers noted that blacks Americans have a higher risk than whites for conditions linked to obesity including type 2 diabetes and heart disease.
"Keeping a food diary doesn't have to be a formal thing. Just the act of scribbling down what you eat on a Post-It note, sending yourself e-mails tallying each meal or sending yourself a text message will suffice," Dr. Keith Bachman, another Kaiser Permanente expert, said in a statement.
http://news.yahoo.com/s/nm/20080708/hl_nm/diet_diary_dc
Pilates
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Also, GYH, where did you get your kettle bell weights and how many pounds do you use? I'm having a hard time finding anything over 10 lbs.
I workout, for the most part at one of two gyms, two ten lb kettle bells suffice. I'm out west, there is a few chain sporting goods stores, that carry them, up to 15lbs.
For a good deal online try...
http://www.vaultworld.com/prsport/ta4104.html
I did the hight intensity workout this evening, I feel great!
I feel well enough, to plan for an early morning workout, then chillout in ac watching a maitnee, grill some burgers & asparagus, then do an evening cardio workout...
Check this out!
Circuit Training Workout: Burn 30 Percent More Calories
Low intensity, about 6 calories per minute
Walk, or march in place (3.0-3.5 mph; 0 percent incline)
Elliptical trainer (70-90 strides per minute; level 4-8)
Cycle (70-90 revolutions per minute; level 2-4)
Medium intensity, about 9 calories per minute
Walk (3.5-4.0 mph; 3-6 percent incline)
Jog (4.5-6.0 mph; 0 percent incline)
Climb up and down stairs at a moderate pace
High intensity, about 11 calories per minute
Jog/run (5.5-7.0 mph; 1-3 percent incline)
Elliptical (120-140 strides per minute; level 8-15)
Jump rope (100-120 revolutions per minute)
I feel well enough, to plan for an early morning workout, then chillout in ac watching a maitnee, grill some burgers & asparagus, then do an evening cardio workout...
Check this out!
Circuit Training Workout: Burn 30 Percent More Calories
Low intensity, about 6 calories per minute
Walk, or march in place (3.0-3.5 mph; 0 percent incline)
Elliptical trainer (70-90 strides per minute; level 4-8)
Cycle (70-90 revolutions per minute; level 2-4)
Medium intensity, about 9 calories per minute
Walk (3.5-4.0 mph; 3-6 percent incline)
Jog (4.5-6.0 mph; 0 percent incline)
Climb up and down stairs at a moderate pace
High intensity, about 11 calories per minute
Jog/run (5.5-7.0 mph; 1-3 percent incline)
Elliptical (120-140 strides per minute; level 8-15)
Jump rope (100-120 revolutions per minute)
Ever had a facial or want one? They can run anywhere from $45 & up, affordable, but not always necessary. Here is the instructions, off the internet...
At Home
Facials are some of the most popular spa treatments. Professional facials, when well done, can help to maintain the skin tone for longer time, and of course, they help to keep the skin clean of impurities (that open the pores and make the skin look dull).
You will need:
Lukewarm water
Skin cleanser
Exfoliant
Cotton balls
Skin tonic
Skin mask (you may also use some of our natural recipes)
Optional 1 chamomile tea bag or ¼ cup of chamomile tea
Clean towel
Steps
Before you start
Timing. Set about 30 minutes for this activity. Select the place where you will do your facial, preferably your bathroom or bedroom. You will need to lie down for the mask and will need a chair to sit down for the other steps (you may also stand if you wish).
Organization: Make sure that you have everything that you will need in one place. This is a relaxing activity, so make sure you have everything handy and no last minute rushes.
Steamy stuff. You will steam your face to open the pores and let the impurities out. You can put about 5 cups of water to boil. You can use only plain water or add some herbs such as chamomile, lavender, calendula or other calming herbs. You can also use a couple of drops of chamomile, rose or lavender essential oil (just 2 or 3 drops; you do not want to irritate your eyes). If you have roses at home, you can put rose petals in the water.
Make the chamomile tea and put some ice cubes to make it cold. If you do not have the tea, simply use cold water. Submerge two pieces of cotton; you will use them to relax your eyes during the mask.
The Process
Clean your skin: Make sure that there is no makeup left. Clean gently around your eyes and use circular motion.
Exfoliate: Apply your exfoliator with gentle circular movements. Rinse with water.
Steaming time: When the water is boiling, lower the temperature if you are using a steamer. Or put the water in a bowl and bring it to the place you are going to do the facial. Put a towel over you head to preserve the steam and lean face over the bowl, about a foot away. The steam has to feel nice, although at moments it may feel overpowering. If you feel a burning sensation, stop! The temperature is probably too high for you or you are too close to the bowl. Keep the steam going for about 10 to 15 minutes.
Extraction: We all have black and white heads. The steam eliminates a lot of them, but if you see any visible black heads, this is the time to get them out. You may cover your nails with cotton if they are too long. You will use only your fingers or a special extraction tool to press around and get the impurities out. Most experts do not recommend touching pimples because you may spread the infection or make it bigger and leave scars later on. Be gentle. Apply toner on your skin using cotton or a sprayer.
The mask: You may select your mask according to your skin needs: if you have an oily skin, a purifying mask will be great; if you have dry or normal skin, or in winter time, a deep moisturizing mask will be better.
Apply the mask all over our face, lie down if you like and put soft music on. Place the cotton balls on your eyes. Leave the mask on for about 10 to 15 minutes. Relax.
Take the mask off with lukewarm water and apply toner again. Proceed further by applying your regular moisturizer and eye cream. If you are going to be expose yourself to the sun, apply sun protection.
Have a calming drink such as a warm decaffeinated tea or just plain water.
Frequency: Depending on you skin type you may do a facial every week or every other week.
At Home
Facials are some of the most popular spa treatments. Professional facials, when well done, can help to maintain the skin tone for longer time, and of course, they help to keep the skin clean of impurities (that open the pores and make the skin look dull).
You will need:
Lukewarm water
Skin cleanser
Exfoliant
Cotton balls
Skin tonic
Skin mask (you may also use some of our natural recipes)
Optional 1 chamomile tea bag or ¼ cup of chamomile tea
Clean towel
Steps
Before you start
Timing. Set about 30 minutes for this activity. Select the place where you will do your facial, preferably your bathroom or bedroom. You will need to lie down for the mask and will need a chair to sit down for the other steps (you may also stand if you wish).
Organization: Make sure that you have everything that you will need in one place. This is a relaxing activity, so make sure you have everything handy and no last minute rushes.
Steamy stuff. You will steam your face to open the pores and let the impurities out. You can put about 5 cups of water to boil. You can use only plain water or add some herbs such as chamomile, lavender, calendula or other calming herbs. You can also use a couple of drops of chamomile, rose or lavender essential oil (just 2 or 3 drops; you do not want to irritate your eyes). If you have roses at home, you can put rose petals in the water.
Make the chamomile tea and put some ice cubes to make it cold. If you do not have the tea, simply use cold water. Submerge two pieces of cotton; you will use them to relax your eyes during the mask.
The Process
Clean your skin: Make sure that there is no makeup left. Clean gently around your eyes and use circular motion.
Exfoliate: Apply your exfoliator with gentle circular movements. Rinse with water.
Steaming time: When the water is boiling, lower the temperature if you are using a steamer. Or put the water in a bowl and bring it to the place you are going to do the facial. Put a towel over you head to preserve the steam and lean face over the bowl, about a foot away. The steam has to feel nice, although at moments it may feel overpowering. If you feel a burning sensation, stop! The temperature is probably too high for you or you are too close to the bowl. Keep the steam going for about 10 to 15 minutes.
Extraction: We all have black and white heads. The steam eliminates a lot of them, but if you see any visible black heads, this is the time to get them out. You may cover your nails with cotton if they are too long. You will use only your fingers or a special extraction tool to press around and get the impurities out. Most experts do not recommend touching pimples because you may spread the infection or make it bigger and leave scars later on. Be gentle. Apply toner on your skin using cotton or a sprayer.
The mask: You may select your mask according to your skin needs: if you have an oily skin, a purifying mask will be great; if you have dry or normal skin, or in winter time, a deep moisturizing mask will be better.
Apply the mask all over our face, lie down if you like and put soft music on. Place the cotton balls on your eyes. Leave the mask on for about 10 to 15 minutes. Relax.
Take the mask off with lukewarm water and apply toner again. Proceed further by applying your regular moisturizer and eye cream. If you are going to be expose yourself to the sun, apply sun protection.
Have a calming drink such as a warm decaffeinated tea or just plain water.
Frequency: Depending on you skin type you may do a facial every week or every other week.
I lost 3 lbs. staring at GET YOU HOT's avi...
Heyyyy.........
*salutes from the waist down*
http://www.bgol.us/board/showthread.php?p=4549543#post4549543
^that is a link to FitDay...a fitness tracking software...it was posted in the fitness forum
i just d/l'd it and its good...so I'm spreading the news
oh yeah don't forget to give the OP in the fitness forum props
^that is a link to FitDay...a fitness tracking software...it was posted in the fitness forum
i just d/l'd it and its good...so I'm spreading the news
oh yeah don't forget to give the OP in the fitness forum props
I'm looking into courses as a trainer, the whole package include course material, study guide, example training sessions and the exam. There is yearly or lifetime certification available...
http://www.bgol.us/board/showthread.php?p=4549543#post4549543
^that is a link to FitDay...a fitness tracking software...it was posted in the fitness forum
i just d/l'd it and its good...so I'm spreading the news
oh yeah don't forget to give the OP in the fitness forum props
Thanks! Getting the body back that I had in 76!
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