Quote:
Originally Posted by stickyfingerz
Ok I have Costa coming up next month. Since I quit my non industry job Im gaining some pudge and losing my definition. My non industry job was as a down rigger uprigger in the music industry. 4 days a week I would hang over a beam 120ft up in the air and yank up 80ft of chain with a rope. It tended to keep me in shape lol. SOOooo how bout listing your best 5 exercises to tone up that dont require exercise equipment or a trip to the gym. Im starting today and this is my list so far.
100 situps
100 pushups
100 chinups
100 squats holding 50lb weights (all I have is 2 25lb weights at home)
and back to my morning jog or roller blading.
Ok fitness guys gimme some pointers so I dont look flabby on the beach.
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How about this.
Forget that list.
You have 4 weeks.
Do this monday through friday.
Cardio and fat burning.
Week 1. Walk 20 minutes every day
week 2. walk 10 minutes, jog 10 minutes
week 3. sprint all out for 30 seconds, jog or walk for 60 seconds do this 5 times
week 4. sprint all out for 30 to 45 seconds, jog or walk for 60 seconds, do this 5 times.
Building Muscle/Toning
Monday, Wednesday, and Friday.
Pullups, pushups, and core work. Break them down the days you want, one for each day.
Do 3 sets of 10 to 25 reps each (whatever you can do, if you can do more great). REST ONLY 30 SECONDS between Sets!!! <<<< Very important
This was the first work out when I started doing MMA. If you've noticed, I look very different from November and 2 days ago we last saw each other.
DIET
Lower your caloric intake to no more than 2700 calories a day. <<< MOST IMPORTANT