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Can you "home-tone" your body? Anonymous
Sup, /fit/? Poor-anon here.

Unfortunately, I do not have a substantial-enough income to afford a gym membership, or even dumbells or other home training aparatus. I am looking for more information on exercise that can be done with nothing more than your body.

My goals are fairly simple. I want a toned body, I'm not looking for uber muscles, or a fighter's physique. I just want a slight tone to make me look good in a tight top or something.

Any suggestions?

Picture unrelated.
>> Anonymous
Pilates.
It's not just for faggots and hos.

Seriously though, yoga, pilates, etc.
Just buy a dvd.

Or do lots of cardio to burn the fat and leave you with some delicious muscle!
>> Anonymous
>Just buy a dvd.

Same problem as above.

>Or do lots of cardio...

Cycling? Running? Care to elaborate?
>> Anonymous
>>171943

Well, running is always good, but try alternating.
Run, cycle, dance. (yes, dance. put some really bouncy music on and dance until you're sweating)

Swimming is good too, wherever possible.
Resistance is good for muscles, and it also counts as cardio.

and obviously, remember to balance that diet!
>> Anonymous
My diet is another issue.

I eat healthily enough.

Is there anything that most people tend to eat a lot but can have adverse effects on attempts to tone your body that I should cut out of my diet?
>> Anonymous
>>171954
Um.

Soda?
Anything greasy.
>> Anonymous
>>171955

Soda, yeah.. ¬_¬

I think I'm having fried haddock with home-made breadcrumbs. How does that sound?
>> Anonymous
>>171958
Home-made breadcrumbs?

If I ever meet lazy enough to buy, someone is going to die.

But otherwise good.
I'm a vegan, but hey, fish isn't high in fat. :D
>> stork
Hi.

Don't do long distance running, or other low-intensity lengthy cardio. Stick to burst running - jog once a day, no more than 10-15 minutes. Ideally, you should be doing 10-15 minutes of HIIT [look it up if you don't already know what it is] 4-5 times a week.
Do bodyweight exercises like dips, push ups, pull ups. Use household objects like sandbags [if you live in the desert] or bags of heavy stuff to do tricep extensions and shit.
Cut junk food and soft drinks out of your diet.
>> Anonymous
THEY NEED ZC'S STICKY HERE
>> Anonymous
LOL LOL LOL LOL LOL LOL "Toning"

Idiot. Lurk moar.


here's an idea, how about instead of coming here and asking your stupid questions you go and actually read up on fitness, health and diet? you know, empower yourself and shit?

if you want to be healthy and fit, why don't you read about what healthy and fit people do?
>> Anonymous
Go sprint, jog, sprint, jog. Find a tree branch and do some pullups. Find a bigass rock or even your chair or something and lift it. It's not hard. I get my CURLZ done by tying some text books to a chair with my belt and then lifting that.

And do some fucking burpees. Everyone loves burpees.
>> HypnoticDan
Start with basic resistance training:
Push ups, elevated push ups, one handed pushups.
Reverse crunches
Dips (between the backs of two chairs)
Get some cloth grocery bags and fill them with 2L water bottles. Use those for curls.
Hang said bags on a broom handle and do light squats or presses.
Rearrange your furniture.
Walk more places. Run, Forest, Run!

And don't ask us to do the thinking for you. That's the first part of not being a lazy ass.
>> Anonymous
There is alot of stuff you can do.

Powerwalking/running depending on your size and fitness level this is a great cardio exercise. Best part, you have a street or sidewalk around you can do this. For running, get a nice pair of running shoes or run on dirt to preserve your joints. The key here is intensity, to get a continued calorie elevation for hours after working out, you need make that workout last at least 20-40 minutes of 80-100% effort. You will burn more calories this way than doing an hour of 50% effort. Remember here its not about speed, its about your personal effort. You want to spend as much time at your cardio output maxium. Basicall you can sprint much harder than you can run long distance but only for seconds at a time, but there is a maximum effort level for tens of minuets at a time. In exercise science its called the VO2 max.

Then, don't forget to mix it up with strength. Of course for any of this to have an effect you have to do at least 3 or more sets of 5-15 repetitions.
For the legs:
LUNGES! do 15 each leg thats a set. Or do walking lunges over like 50-100 feet per set.
Jump squats (get down like you are in a deep squat, and jump all the way up into the air.)
Air sits (squat like sitting in a chair, hold for 30 seconds to a mintue)
STAIRS! Climbing stairs will really hit the back of the legs and the butt. Try bounding up mulitple steps for more of a challenge.
Sandbag Squats and Deadlifts. (It easy to end up with 100, 150 pounds in a sandbag...follow normal weightlifting form)
>> Anonymous
Arms:
Pushups. Remember back perfectly straight the whole way, nose TOUCHES the ground. Try hands wide, hands together, one arm, Or lifting one out in front of you with each rep. For power, try clapping pushups.
Pullups/chinups Even if you can't do then normal, you can jump and slowly let yourself down.

Incline or decline pushups are good too. Decline ones will really hit the shoulders.

Laying rows. Find a bar, or sturdy table about waist high, lay under it and pull your upper body to the bar from the ground, with a rigid back, using your heels on the ground.

DIPS!
do bench dips with Your body weight. Too easy? use another bench or chair to get your feet off the floor. Or find a narrow pair of railings and do bodyweight dips.

And lastly don't forget your sit ups. Try doing sets of 15-20, as endurance in the midsection is important.

If you can do the sandbag deadlifts, they will help your back too. Just WATCH THAT FORM, if your back rounds out, you risk injury.


(had to break into two posts) I hope this helps more than the OP too.
>> Anonymous
>>171999

I would shake your hand, sir
>> Anonymous
Oh I should mention...when I say sandbags I mean go buy the burlap sacks for like a dollar, and fill them with dirt. I'm sure you can find dirt somewhere...