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Darryl
I am 168 pounds of mostly fat and bone. I have very little muscle in my upper arms and forearms, I dont have much mucsle in my legs and I also have a huge gut. This is a terrible way for a 18 year old to look. I want my stomach to be a sixpack and to gain more muscle mass throughout my body. I would run but my lungs are bad and on top of that I have bad stamina. So can someone give me a good diet and some good workout routines that I can do at home to get in shape? I cant go to the gym because I cant afford that right now, & I also cant go to college in Jan. 2013 looking the way I do. I would be embarassed. Please help.
Answer
Cardiovascular training is the best way to go to increase your stamina and lose weight. You should probably be using a bike or an elliptical rather than running or the treadmill (high impact). Work in the heartrate range of 65% to 85% of (220-age). If you do not have a heart rate monitor, you should buy one. Polar is the best brand. Start of with about 20 min toward the low end of the range and gradually increase until you can do 90 minutes.
Do it as often as you can, every day would be great. Do not plan on off days because those will come up anyway.
There is no such thing as spot reduction. You can exercise other areas to tone them if you want but weight loss is all over. We have a genetic tendency to gain weight in certain areas but losing it is everywhere and involves all tissue types, not just fat. Bummer but the world is not fair.
Cardiovascular training is the best way to go to increase your stamina and lose weight. You should probably be using a bike or an elliptical rather than running or the treadmill (high impact). Work in the heartrate range of 65% to 85% of (220-age). If you do not have a heart rate monitor, you should buy one. Polar is the best brand. Start of with about 20 min toward the low end of the range and gradually increase until you can do 90 minutes.
Do it as often as you can, every day would be great. Do not plan on off days because those will come up anyway.
There is no such thing as spot reduction. You can exercise other areas to tone them if you want but weight loss is all over. We have a genetic tendency to gain weight in certain areas but losing it is everywhere and involves all tissue types, not just fat. Bummer but the world is not fair.
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