Need Advice on Working Out at Home.

[jsanders]

Hey everybody, ever since I started my desk job about 3 years ago I have noticed that I have put on more weight that what I feel comfortable with. And well the majority of it is around my stomach region. I have put on 40lb in that time period and it is starting to show. I hate how I look, and I hate how I feel so I have decided to do something about it. I'm going to start working out in my basement, just basic stuff to help get me back into shape and lose 40lb is my goal. I want to feel better and feel better about how I look. I won't join a gym because I simply don't have the money to do so, so I will have to work with what I have and hope it is enough.

This is where I need your guys help, I need techniques, and ideas things I can do to work out. I know I can do the basic push ups, sit ups, and things of that nature. Also I have a wave master that when full is about 175lb, I have 2 40lb free weights, and 2 20lb free weights. I'm trying to come up with a pull up bar, and some sort of a bench. I also have resistant bands that hang from a door, and weighted wrist/ankle bracelets that range from 5-20lb they are adjustable.

So with what I have listed off what are some proven things you all know of doing that you can suggest to me? Thank you all so much for your help.

[Nate]

Diet and Cardio. High reps builds lean muscle.

[58Nate]

I had a 180lb wavemaster but had to let her go

[Quentin]

P90X you'll hate it but it works.

[jsanders]

P90X you'll hate it but it works.

Seems pretty interesting thanks for bringing it up.

[Ninja]

P90X you'll hate it but it works.

Seems pretty interesting thanks for bringing it up.

I also recommend the P90 stuffs. I have two friends on it right now and are feeling exactly what Q said. You will never want to do it, but every time you finish a workout there are positive results.

Lots and lots of self motivation.

[portenio78]

I lost 135 pounds in 9 months myself. Low calorie intake and high cardio is how I did it. Basically eat 1000-1500 cals a day, and run 4-5 miles a day. Throw a day or two of rest in there(depending on how your body is reacting)from the cardio. People dont even recognize me anymore.

[chad_brad]

P90X you'll hate it but it works.

x2.
i did the whole session and it worked great, even without dieting and only 25lbs dumbbells. once i get my gym membership i will do it again with heavier weights and slight variations. i also suggest N.O. xplod, it helps with motivation for working out (caus i hate working out at home) and bodybuilding.com open forums nutrition guide. there are over 100 pages of healthy recipes of stuff that actually taste really good. good luck, working out at home is a B*TCH.

[whitepwr04]

Yah N.O. Explode is really popular. Here's all you really need to do in order to get in shape.

- Run your ass off everyday. I don't care if you feel like walking or your chest hurts/legs hurt, keep going, push yourself and the pain eventually goes away. When I did this I found I could run as long as I wanted to and I lost about 20lbs in just a month or so. I went from weighing like 197lbs to 177. I also would walk/jog with my girlfriend everyday too so I'd technically be running twice in a day.

- Lots of different ab workouts as well as high reps with less weight when weight lifting.

- Diet is another important part, if you're wanting to lose weight quickly stay away from soda, alcohol, pastas, fast food. I'm not much of a person for dieting but I noticed a huge difference in the way I looked when I just eliminated soda from my diet. Switch to juice drinks like Orange Juice, Cranberry and Grape juice I actually heard help with burning stomach fat.. not sure the accuracy of this but hell it's worth a shot lol.

Losing weight and staying in shape is really not that difficult. You just have to find about 30 minutes in your day to go for a jog and do some sit ups and you'll feel like a whole new person.

[Viva La Yaktine]

Currently in my first cycle of P90..

I hate it during the process but I'm already seeing results. I've done some internet stuff/medicine & flex balls/resistance.. Nothing even comes close to the P90.

[turbodsm_96]

Some juices have just as much sugers as sodas, suger is stored as fat, if you are a un-productive person and dont walk around alot or move as much(like your desk job is a example of not as productive) your body will store most of that as fat and will take longer to burn off towards the end of the day. Something like that I would recommend in the morning for a insulin spike since you go 8hrs or so without food in your sleep, this making you catabolic and needing some sort of energy to get you going. I would do morning training if you are worried about weight! And the diet is where its at, if you dont diet right and know how many carbs,calories & proteins your body takes in, you may gain weight. I wouldnt recommend any type of creatines since they increase water retention and give you a blowded water look, unless you plan on putting on mass I highly recommend any type of creatine for it.

[Nate]

Some juices have just as much sugers as sodas, suger is stored as fat, if you are a un-productive person and dont walk around alot or move as much(like your desk job is a example of not as productive) your body will store most of that as fat and will take longer to burn off towards the end of the day. Something like that I would recommend in the morning for a insulin spike since you go 8hrs or so without food in your sleep, this making you catabolic and needing some sort of energy to get you going. I would do morning training if you are worried about weight! And the diet is where its at, if you dont diet right and know how many carbs,calories & proteins your body takes in, you may gain weight. I wouldnt recommend any type of creatines since they increase water retention and give you a blowded water look, unless you plan on putting on mass I highly recommend any type of creatine for it.

Beat me to it. Pretty much just ignore Tylers post because it's useless haha. When i drink Juice its either in the morning or right after a workout because of the high sugar content and high carbohydrate content. Also you don't need creatin, JR is right it will just make you retain water and look bloated, therefore making you think you arent getting results. As far as diet, I do eggs and turkey bacon/ turkey sausage in the morning. Usually turkey burger or chicken breast for lunch, and fish or red meat for dinner. Sweet potatoes are good to eat with your meals for carbs because they are non glycimic. As far as cardio goes, I dont think it matters if you run or jog or walk as long as your heart rate is where it should be for burning fat.

[jsanders]

Thank you everybody for your help so far. There is a ton of info here already, I have already kicked soda to the curb. I have a problem with drinking 2-4 soda's a day, eatting out all the time, and sitting on my ass at home after work. I have lost a lot of motivation to do much and I need to stop that. I need to go buy a new pair of running shoes this weekend and get going.

[tryptophan]

Carbs early in the day protein and fats late in the day
No less than 1200-1500 calories/day in order to get essential micro and macro nutrients.
multivitamin
Plyo's are the best cardio calorie burners but you still want to do regular cardio for heart health as well. Jogging at 3.1mph is proven to be the best speed for fat burning, however; this isn't going to put you into a cardio zone so it wont really help with heart health.

[Borderlin3]

wii fit.

It has some good workouts on there, and you can monitor your weight loss and build goals on the game as well. You can put in you want to lose 40 pounds over say 6 months. and it will work with you on getting to it.

They have alot of aerobic mini games, like running around collecting things, or running around a puzzle. It helps pass the time if you work out playing a game.

[Cracker Jack Toy]

Get a gym membership, dont be afraid to get one either. There is tons of people there like you who are there to do the same thing. I avoided the gym forever trying the workout thing at home, and lost decent weight, but when I got my gym membership it opened up every tool I could possibly use and my results came much faster.

Also, look into the EC stack (minus the aspirin). I was able to go from 11/12 BF % to 9% in just 2-3 weeks while on it, and seriously cut my lower end stomach which gave me my 6-pack.

Your diet though is whats going to depend on your results. Eat 4-6 small meals per day. This is something I would do.

Breakfast:
4-6 Egg Whites
1 Banana
1/2 Cup Dry Oatmeal

About 240 calories and makes you pretty full.

Snack:
Protein Shake
1 Apple
100 calorie pack of Almonds

About 300 cals

Lunch:
4-6oz lean meat like chicken or fish
Yoplait Yogurt
Fiber One Bar

About 360 cals

Snack:
Some Baby Carrots
12 oz Milk
Maybe something else like peanuts?

About 330 cals

Dinner:
4-6oz lean meat
1 cup broccoli or mixed veggies

About 150 cals


All this is about 1,380 cals. This is just what I would eat at a minimum. At your body weight, you need to find out your maintenance calories. Mine is about 2700. So if I eat 2700 calories a day, im maintaining my weight. They recommend taking 500 minus your maintenance and thats how much you should eat to loose weight 'healthy'. So that would be 2200 for me. But usually I ate 1500ish a day. Currently im eating 4000 a day, and im gaining a ton of weight, but im on my bulking cycle so whatever.

[Cracker Jack Toy]

P.S. Make sure to drink atleast a gallon of water every day. Thats 128oz.

[Nate]

wii fit.

It has some good workouts on there, and you can monitor your weight loss and build goals on the game as well. You can put in you want to lose 40 pounds over say 6 months. and it will work with you on getting to it.

They have alot of aerobic mini games, like running around collecting things, or running around a puzzle. It helps pass the time if you work out playing a game.

OMG don't listen to this Guy.

[jsanders]

Heh, a lot of you guys really seem to know what your doing. Once again thanks for the advice, and the plans this really helps a lot!

[turbodsm_96]

wii fit.

It has some good workouts on there, and you can monitor your weight loss and build goals on the game as well. You can put in you want to lose 40 pounds over say 6 months. and it will work with you on getting to it.

They have alot of aerobic mini games, like running around collecting things, or running around a puzzle. It helps pass the time if you work out playing a game.

OMG don't listen to this Guy.

Awww come on Nate! thats sounds realy fun