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How can i exercise at home?? A good exercise plan?
So I want to lose some wieght like 5-8 pounds and I want to know what exercises can I do at home. I can't go to the gym and where I live there's definitely no place for a walk or for jogging so I'll need to exercise at home in the afternoons after school. I don't play any sports which is unhealthy and I wanna know how can I start exercising moderately at home. I only have at home an exercise bike (which u know doeant move ofcourse just the petals) and a sort of another walking device . Maybe I can exercise on some music or something as not to get bored??
I'd appreciate any helpful weight loss exercising plans.
Thanks alot!
When I just wan to get a quick workout in at home, I do mini circuit workouts, Choose maybe 10 different exercises to do for 2 minutes each. As you become more advanced, you can up it to 3 minutes or add more exercises.
- Some form of crunches and/or sit-ups
- Push-ups (when you start to get tired, do them on your knees)
- Lunges - Add a twist in your upper body. This will work on your core.
- Squat jumps (squat down; burst up into a jump as you come up)
- Star jumps - These are similar to squat jumps, but you start squatting all the way down on the ground with your hands pressed to the floor. Then, you burst up into a jump with your legs and arms spread wide. It'll look like you are doing a jumping jack almost.
- Tricep Extensions - Find a weight or something safe to use as a weight (a heavy book?). Raise your arms straight over your head holding the weight in both hands. Keep your elbows together and pointing forwars. Raise and lower the weight behind your head. You should feel a burn in the backs of your arms. See youtube video below for example.
- Bicep curls - Hold a weight in both hands down in front of you. Raise and lower the weight slowly.
- Planks - With your stomach towards the floor, raise up on your elbows, keeping them at a 90 degree angle. Try to make sure you back and legs are straight as a board. Don't let your back arch or your butt stick in the air. Try holding this for as long as you can. If you can't get the full 2 minutes, cut it down to 4 30sec increments and work your way to 2 min later.
- Jump Rope or Jumping Jacks - If you have a jump rope, do that for 2 minutes. This is great for your heart. If you don't have a rope, do jumping jacks.
- Mountain Climbers - This one is difficult to explain, so I'd check out the youtube video demonstration found in my sources. Basically, you are doing a climbing motion, but on the ground. You'll have both feet and both hands on the ground, and you will alternate bring one of each forward at a time. The faster you do it, the harder it gets.
You can mix these exercises up or exchange them for ones that you think work better. Try to do without any rest in between the 2 minute intervals. This will give your a good 20 minute workout. It helps to have fast paced music going to get you moving to a beat. Make sure you stretch before and after. If you can, go on a walk or ride the bike for 30 minutes as well. Also, mix it up so you don't get bored. Maybe find a yoga, pilates, or kick boxing tape. You can find these online or you can check them out at a library. Good luck!
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Weight Loss Scams in Singapore
Do methods weight loss salons use work? How about the weight loss pills that 'burn up to 2000 kilocalories per day'? Well, in most cases, people don't even eat up to 2000 kilocalories when they're trying to lose weight.
Quote from Singapore Health Promotion Board's Nutrition FAQ:
The use of weight loss products may lead to relatively fast weight loss initially. Many weight loss products contain bioactive substances that suppress appetite, stimulate metabolism or induce water loss from the body. It is not safe to use these products without medical supervision. Moreover, weight loss products are usually expensive and do not help change the overweight individual's eating and exercise behaviors that are the root causes of weight gain. This makes maintenance of weight loss difficult.
Enough said.
With regards to numerous weight loss salons using body wraps, infrared or electro stimulation devices etc - must you really be educated to realise that all these don't work? Please don't fall victim to their intensive marketing tactics. If they really work, why do they spend so much money on advertisements mostly showing astonishing 'before' and 'after' pictures and slim figures of celebrities but little or no scientific information about their weight loss devices?
Wait. Didn’t recent TV programs show normal Singaporeans losing weight after visiting beauty salons? How do you explain that? Well, these weight loss salons know their stuffs don’t work, so now they’re getting smart enough to recruit some personal trainers and nutritionists to ‘preach’ healthy living. So on top of their dubious weight loss gimmicks (where the real bucks are rolling in), they have their clients exercise and diet. Without a doubt, exercise and diet worked, and weight loss resulted. At www.PT.com.sg we offer the same services (without the body wrap nonsense of course!) at a fraction of the cost.
Seriously, only lazy people wanting a quick fix would visit these weight loss salons. But the thing is that they don't even provide a quick fix! You'll only get ripped of.
Here's an excerpt from a very informative report compiled by the Federal Trade Commission of the United States Of America - Deception In Weight Loss Advertising Workshop:
Seizing Opportunities and Building Partnerships to Stop Weight Loss Fraud. A panel of experts discusses and analyses claims made by manufacturers, citing scientific references to show how these claims are false and misleading the public. The claims include:
1. Consumers who use the advertised product can lose substantial weight without reducing caloric intake and/or increasing their physical activity.
2. Consumers who use the advertised product can lose substantial weight while still enjoying unlimited amounts of high calorie foods.
3. The advertised product will cause permanent weight loss.
4. The advertised product will cause substantial weight loss through the blockage of absorption of fat or calories.
5. Consumers who use the advertised product can safely lose more than three pounds per week for a period of more than four weeks.
6. Users can lose substantial weight though the use of the advertised product that is worn on the body or rubbed into the skin.
7. The advertised product will cause substantial weight loss for all users
8. Consumers who use the advertised product can lose weight only from those parts of the body where they wish to lose weight
Find them familiar? Read them in ads on the papers or on television lately? Please do take time to read the full report: http://www.ftc.gov/os/2003/12/031209weightlossrpt.pdf
Losing weight ain't easy. Nobody said it is. Only hard work and smart dieting will help you achieve your goals. Another important key is to change your eating behaviors and adapt to healthy eating so that the weight will be put off for good. Please do show your friends and family the reports and help to prevent any more fellow Singaporeans from falling into the traps of these useless companies!
References
Muris, T. J., Thompson, M. W., Swindle, O, Leary, T. B., and Harbour, P. J. (2003). DECEPTION
IN WEIGHT LOSS ADVERTISING WORKSHOP: Seizing Opportunities and Building Partnerships to Stop Weight-Loss Fraud. Rockville MD: Bureau of Consumer Protection of the Federal Trade Commission..Available from World Wide Web:
http://www.ftc.gov/os/2003/12/031209weightlossrpt.pdf - Page 59-73
Health Promotion Board. (n.d). Nutrition FAQ. Singapore: HPB Online. Available from World Wide Web:
Singapore Health Promotion Board's Nutrition FAQ - Q.12
*The statements in the above article are mere opinions of its author and are by no means directed to any beauty salons, weight loss salons or whatsoever, in Singapore.
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About the Author
Tze Khit is one of the directors and also a personal trainer from Personal Trainers Singapore (http://www.pt.com.sg), the LARGEST & most POPULAR personal training company in Singapore.
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