Well I presume this is a good place to ask what I want to ask, so here it goes. My question is simple and it's about... well, vocabulary. :hehe: I want to know how a certain exercise is called in English. The exercise is basically like sit-ups, only you're lying on your stomach and are pulling your upper body up (backwards) with your back (so you could say it's a "backwards sit-up"). I heard it's a good idea to do these as well if you're doing sit-ups because otherwise your lower back may hurt or something.

So, there are two questions here actually - how is that exercise called in English and is what I've heard true?


edit: Also, since I see people are mentioning swimming, swimming is better than running in one regard and that's that it increases your lung volume/capacity much more than running does. Consequently, if you're a smoker you'll svck at swimming much worse than you would at running.

Sounds like you're talking about http://www.building-muscle101.com/images/hyperextensions.jpg?

Thanks for the tips guys...I've taken what you've said into consideration, and I'm currently producing a different plan with all those things in mind....will post back in an hour or so

Yup, that's the one. Thanks!

Oh we did something like that in boot camp. Are your arms stretched out above your head as you try to lift up? I think they're just called http://maybolehealthforum.org/Pics/BackExtension4.jpg, though we called them something else. Most of the exercises had crude names.

Edit: Oh hyperextensions, I guess I was wrong. Not to savvy with gym exercise that require special equipment.

Yeah, hyper-extension is the word you're looking for, though in gyms some people call them a reverse crunch or reverse sit-up. (Though in reality a reverse crunch / sit-up is basically the same thing as a leg-raise.)

This is actually more of a lower back exercise than an ab exercise, though it does engage the core. If you want something that will do this without the risk of back injury, I would actually suggest is http://4.bp.blogspot.com/_G5WyWDMWS6g/TDzU2qQTNhI/AAAAAAAAABI/D7q-SRfKWZQ/s1600/front-plank-exercise.jpg. They're excellent and I still employ them at the end of my own ab workout so I can personally recommend them. Hold yourself in that position for at least 30 seconds (if you find that too easy, move on to 45. I do 60.) Then take a ten second rest before going into a http://photos.mensfitness.co.uk/images/library_UK_11/side_plank_5800_7.jpg position. Take another ten second break, then switch sides.

I don't do them in sets, as I use it more as a finisher, but you can do them in 3 sets for a complete ab workout. Try and keep your body as straight as possible, but don't be a afraid to throw in a little variation by twisting slowly, or raising and lowering yourself during the exercise. The instability helps tone those little supporting muscles.

:D

Actually apparently back extensions more precisely describe what I was talking about, but I presume hyperextensions are a better exercise for the back because you're lifting yourself from a lower position. Then again, I could be wrong.

And thanks for the tips, HA.

Hyperextensions and goodmornings are good exercises for the lower back.

Goodmornings: http://www.exrx.net/WeightExercises/Hamstrings/BBGoodMorning.html

Not as intense as a deadlifts, and not as fun: http://www.exrx.net/WeightExercises/ErectorSpinae/BBDeadlift.html

Holy [censored] that's overkill.

upper body (push-ups: can do them on your knees if you have to, and vary the distances between your hands to work out more muscle groups)

core (sit-ups: use your arms to get up if you have to)

running, jogging, and/or cycling for legs.

Looking over things, I think I'm actually going to follow your schedule...I'm sure it'll adapt over time to something more personal, but it's a great place to start I reckon? I'll add cardio after each gym session though I think...

Couple of questions though...do you go to a gym to workout? If so, what sort of exercises would you recommend for those muscle groups? I know this stuff can be found online, but there are so many conflicting opinions (even looking at tesfanner's Bodybuilding.com resources) and, if I'm going to be following your schedule, I may as well start with your exercises?

This is only if you don't mind telling me by the way, and if you have to time to type it out...I don't mind if not

Fitness tip: Actually doing it. It looks easy on the paper so to say, but actually sticking to the plan is the point I fail at. I just have much better things to do than run around like an idiot or doing push ups or something else. You die anyways lol.

I don't see why running makes you look like an idiot. You can ride a bike instead.

I don't see how bettering your body can be seen as idiotic. Being a fat mess/scrawny twig and not doing anything about it would be bad, in my opinion.

Warning: Long-Ass post.

I used to have a gym membership, but it expired. Turned out I already had what I needed at home anyway, so I never renewed the membership. It's definitely better at a gym though. Bear in mind however, that I've been doing what I have for almost 3 years now, so I've worked my way up to it. You'd want to go a little easier to start off.

---

What you will need (the essentials):

-Dumbells of varying weights (to be exact, a set which is pretty so light you could curl them indefinitely, a set in which you can do 16 without getting tired, and a set in which you can manage 10. Undershooting is better than overshooting at your stage though, so you don't have to stick to as-high-as-possible just yet.) Powerblocks would be ideal, as you can switch the weight around.

- A bench. Preferably an adjustable one. (And ideally one that can be adjusted going down AND going up.)

- An exercise mat, or a simply a clean, clear opening in which you can lay spreadeagled without any obstruction whatsoever.

- A bar from which to hang off of. One that's high enough that you have to jump to reach it. (If you're tall, or the bar isn't THAT high, it's okay though.)

- Treadmill. (Or alternately a large track on which you can run for at least a kilometer or two.)

- A steady, solid, consistent, balanced, and sufficient diet.

- Guts. This isn't going to be easy. You better be determined. To help, I have a playlist of really inspiring songs (which I don't mind sharing if you want it), coupled with posters in my bedroom of films such as "The Expendables" and "300". (Or you can simply google pictures of bodybuilders, or other fit people if it helps. Sounds kinda gay, but it helps me. No, I am not gay. <_< )

What you should have (optional):

Casein protein supplements (just before sleeping.)

Whey protein supplements (post-workout.)

(These things you should probably add on after a while. Not just yet. They're necessary for that really ripped look though.)


Once again, ask any questions you must, and feel free to mess around with this schedule to your liking and limits. Enjoy, good luck, and keep at it.

Edit: Remember that this isn't some sort of definitive list. It's just mine, and I'm not claiming that I'm the best ever. Things can be tweaked to your personal liking, and there are hundreds of other exercises. This is nowhere near a full list. I'm sure I must have missed out on a detail or two somewhere, and though I try not to, if there is something unexplained you would like to ask, please do so. Also feel free to PM me if you want to ask anything specific. Everyone, not only the OP.

Oh everything makes me look like an idiot, especially a mirror :sadvaultboy:

My honest 2 cents from having been into body building and then leaving....

The hard work has the drawback that if you don't stick with it, you lose it fairly quickly. Problem is, you eventually get tired of all the diet and exercise.

The Biggest Loser (TV - USA), shows amazing transformations, but these people are now a slave to strict diet practices and 1.5-2.0 hour workouts most every day to keep the new bodies they have.

Some stick with it. Some don't.

The problem is that you look your best when you train and live like a competitive athlete. Life for normal people doesn't allow for this, and many are disappointed to reach a goal than slide backwards.

So, I adopted a philosophy of what I call "sustainable fitness."

I don't want to do upwards of 2 hours cardio on top of 1 hour of weights 5 times a weeks to loose weight and keep it off. Sorry, I just don't have the time or energy to do that anymore.

However, I started making smarter lifestyle choices. I eat healthier. I focus on watching my portion sizes. I try to keep my "snacks" healthy. I do allow myself to indulge, but it's a treat and I definitely fight to not do so more than once a week.

I try to go to the gym every morning, but I just do what I feel like. I do some light weights (not looking to body build anymore) with the focus on regaining strength, not adding bulk. I do some sprint training on the treadmill as I feel able (mostly based on my joints). Some days I have productive workouts. Some are very light. Some days I just sleep in late because I'm tired and wind up not going to the gym.

I'm not seeing pounds come off, but I tried something on that was tight in the waist when I first got it, and it fit better today...which I did not expect. I know what I could do to drop 10-20 pounds effectively, but as soon as I stop doing that the pounds will creep back on.

I'd rather loose 10-20 pounds slowly by just making a series of minor to moderate lifestyle changes I can easily learn to live with than do a radical pump and dump to get the weight off only to see it come back (and then some) as soon as I reach my goal or get bored/tired with the regimen.

Oh, OK then.

Bad why?

Bad health-wise, for example.

Yeah. And apart from that, like I said, there's noting idiotic in trying to improve your physique.

Meh. I don't have any muscle and I'm perfectly health. I'm not doing anything to bulk up ever and I don't see that as bad.

How old are you?

Do some running a couple of times a week, and some weight lifting. The running part I think you can mange yourself, but the weight lifting might require someone's help. Either get a personal trainer or google some Basic Weight Lifing Program.
Or, you could join some sport team, football, baseball whatever? And if you don't like team sports, you could try track and field/athletics. That's what I do, and it keeps me in very good shape

20.

Of course it's not going to make much difference at that age. Review your health after ten or twenty years though.