Im looking to build muscle in my arms, legs and abs without going to the gym as I don't have time for that.. I jog 6 miles every weekend but Im looking for some workouts to help me with this goal.
Any help appreciated.
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Im looking to build muscle in my arms, legs and abs without going to the gym as I don't have time for that.. I jog 6 miles every weekend but Im looking for some workouts to help me with this goal.
Any help appreciated.
Well doing 30 pushups a night every night is a good way to get your arms built up. Don't go any higher than that, even if you do it for a year. Keep it to a max all the time so its a routinal thing.
For your abs, try the plank aswell as situps. Legs, i'm not to sure about.
Im trying to get a workout for my abs at the moment Im doing 50-100 situps and 50-100 crunches a day.
The plank for 1minute, with 3 reps a night and you will feel it ;)Quote:
Originally Posted by PaulMacC
Running will help build muscle in your legs. I wouldnt worry too much about that.
Alternatively, for your legs, get a barbell then do some squats. I don't really know your body-shape so I dunno if you want to just tone your legs, or build muscle? Squats will build muscle, but running up stairs will tone and be a lovely bit of cardio too. If you want to work on your calves, stand on the edge of a step, with just half your foot on, then lower and raise yourself by shifting your weight to your toes. Hard to explain but yeah.
I have a very slim build, a bit of fat but it isn't too noticeable. I can each as much as I want and dont put anything on. What is a plank?
Plank on Elbows and ToesQuote:
Originally Posted by PaulMacC
http://z.about.com/d/exercise/1/5/q/A/plank1.jpg
Plank
The plank exercise ranked number 10 in the ACE study and is a great way to build endurance in both the abs and back, as well as stabilizer muscles. To do it right: 1. Lie face down on mat resting on the forearms, palms flat on the floor.
2. Push off the floor, raising up onto toes and resting on the elbows.
3. Keep your back flat, in a straight line from head to heels.
4. Tilt your pelvis and contract your abdominals to prevent your rear end from sticking up in the air.
5. Hold for 20 to 60 seconds, lower and repeat for 3-5 reps.
Sorry this isnt advice but I just want to say, I tried starting doing daily workouts and I did for a months or so... but then sometimes you are just in a bad mood, you feel sick etc and you just cant be bothered with it. So I got so lazy, that I stopped doing it...Quote:
Originally Posted by PaulMacC
so if you do want to seriously do this dont even think of stopping for one day...
Nah, I havent. I've had such a pissy day today but this takes my mind off it.Quote:
Originally Posted by Cutbrakes
Excellent exercise actually... I go to boxing and it really does help... fantastic tbh.Quote:
Originally Posted by Sam Carvalho
yhh... just carry on in that spirit. good luck :eusa_clapQuote:
Originally Posted by PaulMacC
If you don't have time for the gym then how can you have time to run 6 miles? Go to the gym instead. It's much better.
I get up early on Saturdays/Sundays at like 5-6am and go for a 1-3 jog.Quote:
Originally Posted by Pixet
I'm sorry to say but without going to the gym I don't think achieving the goal of building up your muscles/abs is really realistic. Sure, the running keeps you fit, and those push ups etc. are all good, but not for building up the muscles. For example, I have had friends who ran and those who went to the gym. Those who ran, were fit but didn't have much muscle at all- only a slight bit on the legs. Though, on the other hand, those who went to the gym did have quite a significant amount of abs. So my best reccomendation is just going to the gym, using some weights because that is the best way in my view.
Same, I jog down by the River (When In England home) and by the Beach (In Portugal Home), either way it's nice to jog down either with the sun rising with my music :DQuote:
Originally Posted by PaulMacC
Grig, I have dumbells, barbells a mat for sit ups and push ups. No need for a gym really. Theres not too much you can do at a gym that you cant at home. Especially considering abs.
I've already had results and I've only been into this for a week. The small amount of fat I had on my stomach is slowly going away and the muscle is starting to become a bit more noticeableQuote:
Originally Posted by Grig
Don't expect it to get any faster though :PQuote:
Originally Posted by PaulMacC
Just make sure you work yourself until it hurts, then you know muscles are being torn which is good so it can heal with more.
It varies for different people, Im a slim build so it'll be faster than of a chubby person :PQuote:
Originally Posted by Sam Carvalho