I want to improve my fitness and physique.

[Nightfall]

MISSTTERRRRRR KENNEDDYYYYY!! has something to say:


Hi,

Up untill about 7 months ago, I had let myself go and lost my fitness. I subsequently gained weight. However I got myself active and I jog 3 miles twice a week aswell as the odd game of Soccer.

I can feel my fitness improving as I am able to jog for longer and I get less muscle pains the next day.

Now I want to have a good upper body. I have started lifting 2.3 KG hand weights, but I only have one so it's one arm at a time. I'm not even sure If I am lifting them right to get the maximum effects.

I find myself doing 25 on my right arm and 20 on my left when I have to stop for a minute. My upper body is just bad, I can only do 3 push ups before falling on my face.

Another thing, I am carrying a bit of extra weight on my tummy and chest. Grabbable flab has me worried. Is there any specific thing I can do to reduce that fat? It doesn't seem to be reducing with my general running and soccer playing.

KENNEDY!

[Northern Lights]

Sit-ups are good for your stomach muscles.

[Nightfall]

MISSTTERRRRRR KENNEDDYYYYY!! has something to say:

Is a sit up a crunch? I have tried crunches but the pressure in my head and neck becomes unbearable after 5, so perhaps I'm doing them wrong...

KENNEDY!

[Northern Lights]

After careful research, a sit-up IS a crunch.

Maybe you should find some images of people doing them correctly and compare your technique.

[im just 2 good]

When you're lifting weights, you have to be sure that you're lifting the same amount of weight with both arms. You should do them in sets. Do 10 on each arm, wait for about a minute, do 10 more, wait, and do a final set of 10 reps on each arm. That will help maximize your muscle workout.

If you really want to build strength, you should go to a gym. If it is a decent gym, they will have a chart of different workouts, how to do them, and what muscles they work.

As for burning fat, low-calorie/fat diet and just keep running. Maybe you should run 1 and a half or 2 miles, 5-6 days a week instead of running for 3 miles twice a week. You'll get in to good shape faster and the frequent workouts will burn more calories without calories being built up throughout the week.

[LagunaSeca]

Change your diet as well. Complex carbs (wheat bread, whole grains, sweet potatoes) and high protein/low fat. Also, low sugar. No soda. Period. Eat every three hours (~6 times/day).

[Northern Lights]

I'd say "No soda. Period." is a bit extreme. You just need to know when to stop.

[Crazy Jamie]

Though in all fairness, if you can substitute soda for healthier drinks there's no need to ever drink it. Personally I virtually live off cordial.

After careful research, a sit-up IS a crunch.

Maybe you should find some images of people doing them correctly and compare your technique.
There are different ways to do them. The primary difference is whether you pull your upper body nearly all the way up to a 90 degree position, or whether you pull yourself up far less. I'd actually consider the former to be sit up (because you're sitting up), and the latter to be a crunch (because you're only crunching your muscles without actually sitting up). Though that is purely my own terminology.

[Ehtereon]

[QUOTE=Northern Lights]After careful research, a sit-up IS a crunch.

QUOTE]

Not in the Army but oh well.

Crunches don't really do much unless you do literally hundreds of them. Situps are much better at working the Ab muscles. There are dozens of workouts I know that work abs but I can go on for pages. There is this one machine that you can get that is great at working abs, called the Ab Lounge. 50 situps on that is the same as me doing 3 ab circuits on the ground.

[Nightfall]

I'm finding crunches really difficult, I get a terrible pain in my neck and under my chin after about 5 of them.

I've lost a stone and a half but my body fat doesn't seem to be reducing...

[im just 2 good]

It probably is, just not in the most noticable places.

If you have the time to go to your local gym, they probably have ab workout machines that won't be as painful as crunches. The ab lounge as mentioned above is a good choice too.

A lot of the time, people who have neck pains while doing crunches aren't using their abs to crunch up. Some people roll up and it puts pressure on their neck. If you don't think that that's the problem and you really don't want to do crunches, then don't do them period. Their just not worth it to me.

[Austin.]

When doing situps put your arms behind your head and JUST support your nexy, dont pull your neck up with your arms, just support your neck in 1 spot and dont move it. I had the same problem and this seemed to help.

[Crazy Jamie]

I'm finding crunches really difficult, I get a terrible pain in my neck and under my chin after about 5 of them.

That shouldn't happen, but could be simply because you're using your neck too much. It's very tempting to bend your neck muscles a lot when doing crunches, but ultimately this is a stomach exercise and as such you should be focusing on using your stomach muscles. Try to keep your head and neck still and focus on using your stomach muscles.

[Haze]

http://forums.gamewinners.com/forums/showthread.php?p=7543832#post7543832 (http://forums.gamewinners.com/forums/showthread.php?p=7543832#post7543832)

Those are some of the AB workouts that I do.

As for losing weight I did the following. Five times a week I ran on a treadmill for twenty minutes. That's all, twenty minutes. I ran at a speed that got my sweat going. I either wore sweat pants or I wore a sweatshirt to increase my sweat productivity. From there I did those AB workouts that I posted. The Bike does wonders as well as running. Don't be afraid to ride an workout bike or your bike at home. Riding the bike is a very good workout as well. I usually rode the bike for 30 minutes a day. Every two weeks, I increased the resistance level by one level. My weight started at 170 and now I'm currently at 157 pounds. It didn't come fast at all. It took me a good 3 months. For the longest time my weight was at 163 but it gave me the mentality to workout harder.

Along with the diet that people are suggesting, remember to have the right mentality too. Have your mindset in the right place and you will be fine.

[DJS95]

are these good "loose weight" habets?:
I only drink soda if theres no water in the fridge
I do 210 crunches every night
I do 30 jumping jacks
I love to drink vitamin water
and I lift weights each night

[storm4]

If sit-ups and crunches hurt your back, I would recommend getting an exercise ball. It makes sit-ups and crunches a lot easier on your back, while causing you to use more of your muscles.