The Official Gym & Fitness Thread

what do you mean by success? Before I did any sort of "back workouts" I was doing pullups and chin ups and my back was pretty ripped. Also if you ever want to be able to do a rope climb you should be cranking out the pullups.

 

For the ladies, what are some good daily workouts to get toned and fit? I've got the basics down but will probably plateau after 2 weeks..I'm already on WW and 15lbs to go! Now it's time to tone up!
Here's what i've been doing every other day but I'm not sore the next day anymore.

Run ¼ mile
30 Jumping Jacks
5 Push Ups
25 High Knees
7 Burpees
25 Crunches
10 Squats
10 Push Ups
25 Crunches
10 Push Ups
10 Squats
30 Jumping Jacks
1 Minute Wall Sit
5 Push Ups
25 High Knees
10 Lunges

Repeat 3 times

 

Check out bodybuilding.com
and pick what you are aiming for.

There are lots of training plans from legit females over there.

You will want to add in resistance workouts now that you are already in the swing of things. Dont worry, you wont get "bulky" overnight from lifting. lifting burns more calories and will get you that muscle tone that you want.

 

Two words for you...Lift weights

 

I saw a video on youtube the other day that there was this guy that said thats all he has ever done and his biceps got bigger from doing chinups. I didn't know how true that was. I guess when you grab the bar and have your palms facing you they work your biceps more and palms away work your back more or it doesn't matter? Probably confusing everybody the way I explain it.

 

thanks!

 

no it makes sense...

if your doing a chin up ,to get the best results out of it make sure you go all the way down and then explode up to the top..only doing half reps wont do anything for you

 

you are correct. palms towards will work biceps more.

all the way down, all the way up.

 

^this...incline curls are da shit! When I do standing curls, I always find myself swinging a little or bending my knees for leverage. Sitting, especially on an incline bench, takes all that out of it and makes you rely solely on your biceps.

I always do bi's after back and I'm usually too fatigued to do chin ups after doing my back workouts; they're great, though!

Lift 4-5 days a week, focusing on a different set of muscles each day; that, paired with a good diet will get you results faster than anything. Women getting huge/bulky/jacked from lifting weights is a misconception. To look like that, you've got to be on illegal supplements. This is the workout I recommend to everyone:

http://www.muscleandstrength.com/workouts/dougs-4-day-split-workout.html

 

You won't get bulky at all from lifting weights...not as a female. You can't rely on pure cardio as a female.

 

this x 10001234012304

 

Bunch a new people in here I see

 

This looks like a really good place to start along with bodybuilding.com. thanks!

This pic is by far the best motivator for a monday

Dang…so I MUST go back to the gym instead of doing my in-home cross-fit kinda rigged routines?! Bummmerrr but I’ll do it. So this whole jog for 4 minutes, sprint for 2, walk for 1 doesn’t do sh*t ey?

 

One more question about the chinups, should I pull up fast and then back down or do I need to go up slow and back down slow. Don't want to be one of those guys that starts swinging when do them LOL

 

go slow.
do not swing.
concentrate on squeezing your biceps and back.
then go down slow to full extension.
repeat til girls start creaming themselves.

 

Thats what I was meaning. Most females think that "bulk" happens overnight from weights though. Its a common missconception.

who are you again?

Running is good if you are looking to be good at running. If you want to be tone, lift weights. There's nothing wrong with cardio, it just isnt a "do all" exercise.

 

This is great advice, I'll get my butt back in the gym today. Now I'm stoked!

 

Running/cardio will help burn off some calories, helping you lose weight. But, if you want to tone up, you have to have resistance training. I always go back to this picture when people start talking about this stuff...



Sprinters lift weights, marathoners (usually) don't.