Workouts You Can Do At Home

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CC BY-ND by Synergy by Jasmine

William asks…

Workouts you can do at home w/o weights or a ball?

Basically I’m a busy person and I’m only up during the night mostly. There’s no local gym that’s open 24/7 and I was wondering if anyone knew where I could buy a dvd or anywhere online or something that lays out a simple work out plan without that stupid ball or w/o weight lifting. I looked into yoga but the only yoga dvds I’ve found seem like crazy advanced yoga.

Anyway anyone got any advice? Thanks.

Author answers:

Netflix!!! They have so many dvds for workouts, check it out and you’ll definitely find something for you. The good thing is if you don’t like the dvd you can just send it back and get another one 🙂 what i suggest is that when you find one you really like you can buy it on amazon or something. As far as workouts i like…yoga, bellydancing, and walk away the pounds.

Sharon asks…

Month two of P90x, and I’m thinking about stopping before I get TOO skinny, what should I do, Please help!?

Dont be scared away from all the text!!!
I wanna make sure Im detailed so I can get the best help!

Im on Phase 2 (month 2) of P90X home workout system. 15 years old, Im about 5’10, 130lbs
And I have not been following the diet plan, but I have been eating healthier and I’ve been skipping some of the cardio workouts (plyometrics, Kenpo, yoga) Out of laziness, because Im skinny to begin with. I want to be more fit, and gain a little more bulk, but not too crazy, But I definitely want mass, and more defined pecs.

My two before and after pictures from the whole first month, almost look exactly the same!!
I do have a better 6 pack though

ANYWAY! Basically what im trying to ask is, should i keep doing p90x? or should i use my home workout machine that looks exactly like this,

http://merch-images.s3.amazonaws.com/brand-logos/Body-Solid/PHG1000x/body-solid-powerline-phg1000x-home-gym_2_0.jpg

bench press, legs, pull-down bar, butterflies, and what I think is a curl bar, (down at the bottom on the floor)

I haven’t had the chance to use it yet!
My parents got it for me cause it was an amazing deal, and I planned on using it after the P90x workout. But since I seem to be getting more toned, Im thinking about stopping P90x, and going to the machine, will it make a difference?

How can I gain mass?
I DO take protein shakes after working out, but i just started using it, for about the past week

Also, if someone thinks I should switch to the machine, could you please provide a good workout plan to use with the workout machine, and dumbells if possible

Thank you so much!
I really hope I can get some help

Author answers:

I would finish up p90x first. And dont skip any plyometrics or cardio…do EVERY workout.

Remember you only get out of a work out what you put into it.

When you finish P90x then you can start using the machine to build some mass….but dont quit p90x when your almost done!

Michael asks…

what is better pilates OR yoga?

im thinking about doing pilates or yoga at home, im going to buy a used video workout to learn all the poses, im doing this for flexibility and core strenght in addition to weigh training cardio and sports, my question is whats better for a 16year old that wants to get out of it flexibility and anyother benefits from it to add into sport

Author answers:

Flexibility and overall tone = yoga
Core craziness w/ a little flexibility/overall tone = Pilates

test drive both if you’re only picking one… There are plenty of google searches or youtube’s that have fitness videos

I have to admit both are incredible workouts but in yoga not only do you get crazy flexibility but you get strong tight muscles while keeping the figure you want… I do yoga and I struggle to last the whole class.. Granted I workout for power in the gym and not endurance but still… Good stuff

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How can I lose belly fat fast and maintain a good healthy diet?

Betty asks…

How can I lose belly fat fast and maintain a good healthy diet?

I am 13 and i really want to lose belly fat.
I also want to maintain a good healthy weight.
I want to eat healthy but am not sure of what types of foods would be helpful.
Thanks- In advance

Author answers:

Simple. Just exercise more and eat less (and healthier). Try to only eat when you’re hungry and eat smaller portions (like instead of eating a whole bag of chips, eat a small bowl and savor it). Don’t eat just because you’re bored and don’t eat in front of the computer or TV. Make healthier meals with lots vegetables and full grains. Drink skim milk at dinner but drink water the rest of the day. You can still enjoy a few cookies or a bowl of ice cream, just don’t overdo it.

For exercise, make it a goal to do something physical every day. You could take the dog for a walk, go biking, go for a jog, swim a few laps, do some hard yard work, go for a hike, do some sit ups and pushups, try yoga, or watch a workout video! Don’t make up complicated routines or anything; you’re less likely to keep up. It’s okay if you miss a day or two; just make sure you start back up again the next day.

Also, don’t forget to take a multivitamin and get enough sleep! Good luck, you can do it! 🙂

Jenny asks…

How can you lose Belly Fat fast and Not get the abs stuff?

I really need to know how to lose this belly fat without getting all the “6 pack abs” I just want to lose the Belly Fat!

Author answers:

Actually doing crunches/sit-ups has very little impact on ‘belly fat’. To burn fat you pretty much have one choice…eat healthy and do lots of cardio. The article below addresses the subject

Steven asks…

How to lose belly fat fast in 1 month?

I wanted to know how to slim down, I’m not fat, but I’ve got a bit of belly fat, and some side fat, which is weird, and I wanted to not only get rid of the side fat but also have a flat stomach. I wanted to lose that in within a month for the summer holidays! So I wanted to have a great body (I only need a flatter stomach and have a more defined curve by getting rid of the side fat). Help?

Author answers:

Start eating healthily and make sure that you eat some fat burning foods

start working out, especially focusing on workouts that use your biggest body muscles

crunches and sit ups will not help you, they will just waste your time

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Is yoga right for me?

Thomas asks…

Is yoga right for me?

I’m 300 pounds overweight, and can barely touch my toes. I can’t even do one push up or one chip up. Trying to get on the floor to do even one push up is impossible for me.

I’ve heard good things about yoga in recent years. I am trying to loose weight, and am very interested in yoga. But I’m not flexible enough to join a class. I’ve tried to do some videos on my own but I can’t even get close to some of the positions the instructor can do then I get frustrated and give up.

Is there any videos out there for fat people or very inflexible people?

I really want to take up yoga because I have a lot of back and joint pain and have been told it would help my joint and back pain tremendously.

I really can’t afford to take a class at a yoga stuido-plus I’d feel out of place being around a bunch of skinny, way more flexible people than me right now. Maybe after a couple months of doing yoga at home and I can at least keep up with the class (and money providing) I’ll take a few.

What are some good yoga videos for me to do? Is yoga even right for me? Do I need to lose 100 pounds first and/or would yoga help me in my weight loss goals?

I already know that weight loss is more than just eating right-it’s about working out, eating well and a well balanced workout and diet plan. I know that already, and I’m already doing it. I just want to know:

Is yoga right for me? Will yoga help round out my weight loss plan? If I keep doing yoga long enough will I become just as flexibale as at least half the people I see in the yoga classes? Are there videos out there I can watch and work out too that will help me become better at yoga and-

Will doing yoga the best I can help ease my back and joint pain?

Author answers:

Google yoga for weight loss. There is a Great video. I love yoga. I have lost over 50 pounds doing yoga. I still have 50+ to go. I still have difficulties with some of the poses but in yoga –you just do your best. Eventually you get better and can get more in the pose. The flexibility and stress management is also very helpful..

Best wishes

Sharon asks…

I have a question about Yoga?

Is yoga right for me?
I’m 300 pounds overweight, and can barely touch my toes. I can’t even do one push up or one chip up. Trying to get on the floor to do even one push up is impossible for me.

I’ve heard good things about yoga in recent years. I am trying to loose weight, and am very interested in yoga. But I’m not flexible enough to join a class. I’ve tried to do some videos on my own but I can’t even get close to some of the positions the instructor can do then I get frustrated and give up.

Is there any videos out there for fat people or very inflexible people?

I really want to take up yoga because I have a lot of back and joint pain and have been told it would help my joint and back pain tremendously.

I really can’t afford to take a class at a yoga stuido-plus I’d feel out of place being around a bunch of skinny, way more flexible people than me right now. Maybe after a couple months of doing yoga at home and I can at least keep up with the class (and money providing) I’ll take a few.

What are some good yoga videos for me to do? Is yoga even right for me? Do I need to lose 100 pounds first and/or would yoga help me in my weight loss goals?

I already know that weight loss is more than just eating right-it’s about working out, eating well and a well balanced workout and diet plan. I know that already, and I’m already doing it. I just want to know:

Is yoga right for me? Will yoga help round out my weight loss plan? If I keep doing yoga long enough will I become just as flexibale as at least half the people I see in the yoga classes? Are there videos out there I can watch and work out too that will help me become better at yoga and-

Will doing yoga the best I can help ease my back and joint pain?

Author answers:

Yes, start slowly, keep at it, be gentle with yourself. Yoga is more than exercise. I would suggest getting some DVD’s from www.gaiam.com because they do Iyengar Yoga which modifies asanas (poses) for beginners, either changing the posture or using bricks, chairs or straps.

I would start with AM/PM Yoga for Beginners. Once you make progress on that, I would go to either Yoga for Longevity or Meditation for Beginners with Maritza.

I have systemic lupus with major organ involvement. When I started, I was so weak I could not stand long enough to shower. At first I did 1 or 2 minutes then watched the rest. In time I could do it all and a lot more. My lupus is now in remission.

Order the first dvd. Every day, put on your comfy yoga clothes, get your dvd, and put it on. Some days you will just watch, some days you will do 2 minutes and some days you will try more. The imporant thing is to get in the habit of doing it. It takes 28 days for a habit to take root. If you don’t make it one day or another, be gentle with yourself, forgive yourself, and start again. You can do it!

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Diet plans that actually WORK + fast results?

Michael asks…

Diet plans that actually WORK + fast results?

admin answers:

A good diet plan is one you wont fail, which is one meant for you where you eat the foods you love. The key to the right diet is eating 5 small meals a day between 300-500 calories per meal intake, with enough protein, carbs and fat. Everything on a nutrition label is pretty much, important for your body.

A small example for a days worth of meals is:

Breakfast:
2 eggs, preferably the whites, or not too much yolk.
Side of fruit (apple, 1/2 cup of grapes, an orange, etc)
Side of wheat toast light butter or jam
1/2 cup of juice and a large glass of water

Snack (after breakfast before lunch, each meal is roughly 2-3 hours apart)
1/2 cup of trail mix (raisins, nuts, dried fruit)
Low fat yogurt

Lunch:
1/2 Turkey sandwich with lettuce (dark greens not iceburg), tomato (light mayo) or cheese.

Snack 2:
1 cup of protein drink or 1 protein bar

Dinner:

8oz of grilled salmon
1/2 cup of whole grain pasta
side of veggies (corn, carrots, broccoli, etc)

If you get hungry 2-3 hours before bedtime (it is not a crime or against any code to eat after a certain time) you can have a snack, preferably something with protein, if you want to indulge in ice cream just pick a smarter choice like fat free frozen yogurt or low fat ice cream. Etc.

Charles asks…

What is a good vegetarian diet plan that would work well and fast?

I’m 14 years old around 5’5 and about 120 pounds.
I’m also a vegetarian. I’m looking to loose some weight but not a lot.
Just to tone and to eat healthier. I can’t seem to find a vegetarian diet plan so if you could help me out with some tips or information that would be great.

admin answers:

I tend not to like strict diet plans. I found that I ate a LOT better when I went vegan (no more cheesey gooey goodness or ice cream). I would suggest going vegan for the period of your diet. Also, abstain from pre packaged vegan foods (soy ice cream, fried chik’n, etc), and focus more on whole foods. Seriously, taking the cheese and dairy out of my diet did wonders because so many fatty and tasty foods are eliminated.

So, in sum, try a vegan diet full of unprocessed foods. Please understand I am not trying to push veganism on you for any moral or ethical reason. What you eat is up to you. I am simply focusing on the health aspects and my own experience. You could easily do this for the duration of your diet and then switch back to eating healthy dairy and egg products in your diet.

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Your Questions About : Diets And Diet Plans

Helen asks…

What are good healthy diet plans for men?

Does anyone know of any good healthy diet plans for men. A healthy diet plan that is not boring and has many varieties of food.

admin answers:

First thing you need to understand about your diet is too much sugar in your blood will make you fat no matter what diet you are on or how much you work out. Too many ketones in your blood will prevent you from using the sugar in your blood as energy. Too few ketones in your blood will cause you to burn your blood glucose off too fast. So you need to eat small portions of carbs and protein about every 3 hours.
Another thing to know is that trans fat, hydrogenated oil and polyunsaturated fat causes type 2 diabetes. To raise your metabolism stop eating ANYTHING that has these in them. Polyunsaturated fat is ok in small quantities now and them. Also Cholesterol is a key thing. Bad cholesterol is high in red meats, dark meats, pork and even turkey and chicken breast. These types of cholesterol get inside the cell and clog it up. This prevents the cell from being able to accept sugar and burn it off. Where as the trans fats and hydrogenated oils form plaque on top of the cell wall and prevents insulin from being to stick to the cell therefore preventing sugar from being absorbed by the cell. These are the things that lower your metabolism rate as you get older and lead to heart disease and diabetes. To avoid this simply avoid these fats and cholesterols.
Any modified food starch, flour, enriched flour, corn starch, potato starch, high fructose syrups etc. All will raise your blood sugar levels higher and faster than pure sugar will. So watch out for things that say “lite” and “sugar free” and “diet”. Many of these things use these to elevate your blood sugars and keep you addicted by tricking you into thinking they are better for you than stuff with sugar in it. That is not to say that sugar is good for you but it is better for you than modified food starch for sure.
You will want to eat 2 green apples a day. The high level of soluble fiber and high level of pectin in them help slow the uptake of sugar into your blood stream. Also lots of green leafy vegetables will provide you with nutrients you need while slowing your sugar uptake. Never eat a carb without eating a protein with it. Never eat any carb that is a simple carb or has a hi glycemic index i.e. Corn, potatoes, bread.
Bread is ok if you get 100% whole grain with no additives or preservatives. In fact, this is a necessity. Real peanut butter with no trans fat and no additives is an awesome complex carb. Pecans are magical on blood sugar levels. Eat a handful and if your blood sugar is too high they will lower it. If it is too low they will raise it. And pecans will sustain your blood sugar levels for hours.
You want to have a 3:1 ratio of omega 3 fatty acids to omega 6 fatty acids. So fish without lots of mercury and olive oil for cooking is a must. Flax seeds are also good.
Taking about 10mg of a supplement called MDM, vitamin c, calcium, vitamin D and b12 are all great for making the cell walls more elastic which will raise your metabolism, help rid your body of plaque, and lessen your need for insulin. Another great trick is using about a half table spoon of cinnamon per day. Cinnamon actually has a chemical in it that acts like insulin and reduces the risk of diabetes and speeds up your metabolism.
You want to eat red meat at least once a week and at most a few times a week. Chicken is something to eat at least a few times a week but not more than once a day. Cod, Tilapia and Salmon are the meats of necessity.
Oatmeal is good for slowing the digestive process also, but it also burns off fast into sugar and spikes the blood sugar good. So it is important to not eat more than half a serving at a time and eat it with pecans and protein. Preferably egg whites cooked in olive oil with salsa or fresh veggies.
Greek yogurt is awesome for digestion and low in sugars. SILK is an awesome source of protein and carbs verses high sugar milk (11gm per serving = 1cup, not glass).
Make sure you watch all your pre mixed cooking spices. Most of them have modified food starch.
Beans are a great complex carb. If you are going to eat a potato try to limit to half of a red potato tops before working out. Not all fruits are good. Green apples, grapefruit are awesome. Oranges are borderline and most other fruits are high in fructose. Avoid granny smith apples though. Those are horrible on the glycemic index. Broccoli is a must.

Sharon asks…

Can someone give me a diet plan for men?

my boyfriend wants to eat better and I can tell him whats good and bad but I’m not sure how much of what he should be eating at certian meals cuze I know its different for guys and girls…could you help me?

admin answers:

Its pretty much universal for men and women, only difference is you increase portion sizes slightly and replace some cardio with lifting. Men also need more protein so more chicken, fish and eggs

eat less more often
eat lots of fiber and drink lots of water
eat breakfast
dont eat within 3 hours of sleep

run an hr each day at a steady pace without any breaks

do jumping jacks or anything that will increase your heart rate right after you wake up

get up to go to the bathroom around for 5 minutes every hour

don’t eat foods with more than 20-30% calories from fat

get 8 hrs of sleep

do as much cardio as you can for as long as you can. The longer your body is deprived of oxygen while excercising (cardio) the more ATP and glucose it will burn up. Once u run out of ATP it then burns glucose and once youre out of that, fat.

Ken asks…

Can anyone suggest a website with an effective weight loss/workout/diet plan for men?

I need to lose a sizable amount of weight safetly and effectively but need some guidance from someone (or a website) with detailed instructions. Would prefer a program that someone has personally experienced and had success with.

admin answers:

Here is a place that reviews a bunch of weight loss programs, dieting aides, supplements and so on. The site even has categories like diabetes, low fat and hypnosis. Pretty cool site.

Http://www.reviewplace.com/cat-135-DietsWeightLoss–Top-10-Weight-Loss-Programs.html

Many of the programs listed have consumer reviews, so you can read what others think of the different programs before you decide on one for yourself.

Hope this helps – good luck to you!

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