I am looking to workout with only my body weight and i was wondering if anyone had any good methods or suggestions for doing so.
204993
I would definitely say Pilates. This exercise uses gravity to tone your muscles. One for the legs is:  Lay on your back, flat. Lift one leg in the air and make the letter P. That is just one example. I believe that Pilates is one of the best ways to TONE muscles, Not build
327437
You could try Weight Watchers.  I have the same problem you do and I, too got a rude response from mr.green619.  Don't listen to people like him.  He is probably some loner who works out obsessively by himself and spends his time online announcing how fit he is and putting down others.  He advocates running, which most physical therapists don't recommend at all because it is so hard on joints.  This guy will be 40 something laying in a hospital bed after joint replacement with no visitors because he is such an arrogant, uncompassionate person.  His biceps are probably vastly bigger than his brain.  His self esteem is way lower than yours, I can tell you that, because you and I are willing to post honest questions about ourselves without shame and he has not asked one question about himself, he's too scared.  Instead, he boosts his microscopic self esteem by putting down others who suffer from one of the most common diseases in America.  GO GET A REAL LIFE MR GREEN619.
295196
You are on the right path.  I recommend doing a full body weight training routine 3-4 days a week consisting of exercises for the following bodyparts:  quads, hamstrings, calves, upper chest, lats, mid-back, lower back, shoulders (deltoids), biceps, triceps, abs.  Best exercises to start with:  squats, leg curls, standing calf raises, low incline dumbbell press, lat pulldowns to the front, low pulley rows, deadlifts, shoulder presses with dumbbells, biceps dumbbell curls, triceps pressdowns.  Use a weight that will allow you to do no more than 12 reps and no less than 8.  If you can do more than 12, increase the weight next time.  If you can't do 8 then decrease the weight.  Make sure to concentrate on each rep, control the weight and perform a full range of motion just short of lockout.  Start with one set per exercise for a week or two then increase this to 2 sets per exercise, then when you are ready to do three sets per bodypart split your exercises in half and do the first half one day and the second half the next workout and repeat.  This should get you started on a very good routine to up your metabolism.  You can add cardio a couple of times a week to help burn some extra fat, but put more focus on your weight training as this is much better at burning fat while you are doing the exercise and also burns calories after your workout and all day long (muscle burns calories, not fat).  Cardio only burn calories while you are doing it.  Also, make sure to eat a healthy well balanced low-fat diet, don't skip breakfast and don't eat within 2 hours of going to bed.  Good luck.
22763
You have been given wrong advice, you should be using weights.  Just don't use heavy weight.  You should be using lighter weight for higher reps.  Ideally, do like 15 reps per exercise.  You can also use machines, like the nautilus or hammer strength or cybex machines that have a little stack of weights incorporated into the machine and you use a pin to adjust the weight.  Same rule, though.  Less weight, more repetitions.\nAnd you should be doing cardio as well.\nAnd you need to modify your diet as well.\nAll 3 elements are needed to tone your arms and other body parts, diet, weights and cardio.\nAlso, the fat in your arms is probably on the underside, in the area of the triceps.  This is a typical place for people, especially women, to collect fatty tissue.  I would suggest you speak with someone at your gym who can show you some different exercises.  You'll want to pick about 3-4 different exercises and do 3 sets of each, but for each set, you should be doing about 15 reps.
620102
i don't think what you're doing is enough.  people who wanted to build muscle use like 50 lb weights.  increase your reps just a little bit more and you should see results.  not too much, though, or you'll break your arm
277538
Galon jugs of water make good hand weights.  And tying them onto a broomstick makes a decent barbell.\n\nTables and chairs can be used in various combinations/inclines for variants on pushups and situps.
65228
If you have the money I recommend getting Tony Little tapes.  There is a set that includes one for abs, legs and midsection and the last is total body.  They are very easy to do and there is a bar across the bottom of the screen that tell you when to stop depending where you are in your excercising routine.  For example amature, intermediate, and advanced.  I have these tapes and in just 15 to 30 minutes a day is all it takes.  In six months of using these tapes and watching what I have to eat I have lost over 50 pounds.  I have more stamina and the body sculpting is amazing.  This is lowest my weight has been for over 20 years.   All the exercises are low impact there is no jumping around and you feel energized instead of wore out like some exercise programs did for me.  I have lost 5 pants sizes and another thing you will want to do is start walking.  Start out with just a few blocks and if you have a friend or neighbor that is willing to go with you this makes it easier to continue with your commitment to get healthy.  Also buy a step counter most Americans get less than 2000 steps a day I average over 6000 steps and that is just on my job not counting what I do just for pleasure.  The walking also is a low impact exercise that will take the weight off.  If you use a walkman radio, please be aware of every thing around you.  A woman who is not alert is an easy target for an attack from a preditor.  Also get a good pair of shoes this is your most important piece of equipment you can buy.  A good pair of shoes protect your feet and has less impact on your spine.  Good Luck in your adcheivement for your goal weight.
413644
You need a combination of aerobic and weight training exercises. just running alone won't tone up your midsection. You need to tone the whole body, not just the midsection. Using light weights/a lot of repetitions is the key to toniing up and not bulking up. For instance, if you want to bulk up, you'd lift, say, 30 pounds 10 times for three sets. If you want to tone up, you'd lift 15 pounds 20 times for three sets. Lighter weights for more reps is the key. The running will help take some of the fat off, but only with the proper diet.\n\n"And there it stands: If you want to boost your metabolism to lose more weight, run (or walk) around the block as much as you can.\n\nBut first, eat less. The experts from the American Dietetic Association and the American College of Sports Medicine all agree, generally advising a 500- to 1000-calorie-a-day reduction. Without this--that is, with exercise alone--few people succeed in their weight-loss efforts. Weight loss works best when you: (1) Eat less; (2) Add exercise to increase your daily calorie deficit; (3) Keep exercising to keep the pounds off.\n\nWhen you're done, spend a few minutes on strength-training exercises. Strength training really is good. It adds variety to your workouts, rarely causes injuries, and can build extra muscle to go with the enhanced aerobic fitness that comes from continuous exercise. \n\nAnd then there's the part about looking sleeker and sexier, and who can argue with that? \nhttp://www.runnersworld.com/article/0,7120,s6-242-304--7753-0,00.html\n\nCross-Train\n\nCan't run another step? We have the solution: Increase your weekly calorie deficit by adding more nonrunning forms of exercise. At the top of the list, according to Westcott, should be circuit-training--a form of weight training designed to improve your strength, flexibility, endurance, and aerobic capacity. And all four of these benefits ensure that circuit-training is also a decent calorie burner. \nhttp://www.runnersworld.com/article/0,7120,ss6-242-304--7767-2-1X2-3,00.html
672521
there's a lotta info out there on www.bodybuilding.com if you wanna check it out. just go to the article listings, nutrition, and there's a whole section on post workout. i would give you what i do but it seems like there's so much conflicting and overlapping info out there that you have to go with what you think is correct and what works best for you. good luck.
627038
you can get alot from http://www.bodybuilding.com http://www.musclefitness.com\n\nI am going to assume you only have a bench and some free weights.\n\nNow if you are a beginner, do these workouts but on a day 1(mon/thurs) day 2 off or just cardio etc. Day 3(tues/fri) day 4 off or just cardio. and so on. until you can lift the 2 days on, one off, 2 days on, 2 off.\n\nMon/Thur\n\nChest Press 3x10-15 reps\nleg raises 12-20/crunches 12-20\nIncline Chest Press 3x10-12 reps\nleg raises 12-20/crunches 12-20\nFlyes 3x10-12 reps\nSupermans 2 times, each side, hold for 20 seconds. Week two, hold for 30sec, and so on. (Lie on stomach and hold left arm up, and right leg up if you cant do both arms and both legs off the ground - only your stomach should be touching the ground)\nRest 3-5 min/Stretch/water\nShoulder Press 3x12\nSide crunches 2x15-20\nLateral raises 3x12 (Hold the weight with your arms in front of you, at 90 degrees. Then, raise your arms until your arms are at the same height at your shoulders. Slowly lower the weight down. To start, start with a light weight until you have this down. If you go too high, you end up working the Trapezius muscle more than your side shoulder.)\nFront raise 3x10-12 (again, dont let your arm come past the height of your shoulder.)\nBent over Lateral raise 3x10-12 (rear shoulder, keep head down, but focus more on feeling the weight out at your hands and not your elbow. That applies for front raise too.)\nCrunches 2x12-20 (can be weighted if you want more of a challenge.\nShrugs 3x10-12 (keep head up, dont let chin touch chest or look down as this can injure your neck. weights at your side, use the traps to lift the weight up. Try shrugging without weight to get a feel for this first if not familar with it. Hold for a second at the top, then slowly lower down. Dont use your elbows to bring the weight up. If you do that, drop the weight a few pounds until you do it with good form. Breathe out at the top of the movement.)\nBench or chair dips 3x10-12 (keep elbows in, feet either on the ground or another bench. Go down until your elbows are 90 degrees, then back up. Put weight on your legs for added resistance.)\nOverhead press 3x10-12 (use two hands to hold the weight behind your head, then lft up, try to keep your elbows in as best you can.)\nTricep kick back 2x10\n\nWed off or play basketball or something that interests you thats active.\n\nTues/Fri\nSquat 6 sets, first 2 warmup (15-20 low weight or just bodyweight) then 12, 10, 10, 12\nOne legged squat 3x10 each side\nLunge 3x10-12 (both sides same number of reps each set) (you can mix this up by lunging to the side or up on your bench or keep on leg on the bench and do all reps for that side, then switch)\nDeadlift 5x10-12 (keep chest and head up, breathe out when you come to the top, weights in front of you, legs almost straight, dont lock your knees.)\nStanding calf raises 3x12-15 (if you have a platform to get you a couple inches off, or, use a dumbell in one hand, place your non active leg bhind your ankle of the leg you are working for balance while standing on your bench)\nIf you can do pullups great, do 3x6+\nOne armed bent over rows 3x10-12(like starting a chainsaw or lawnmower, bring the weight to your hip, keep your back flat and head up) (You can also make this with doing both arms at the same time for variety. Again, keep elbows in and bring the weight to your hip.)\nAlternating curls 3x10-12\nHammer curls 3x10-12\nReverse curls 3x10-12\nConcentration curls 3x15-20\nSuperset:\nForearm curls 3x10-12\nReverse forearm curls 3x10-12\n\nSat - cardio etc (optional)\n\nsunday - totally off
615834
Keep it mixed and varied, that way your body isn't bored and you get fitter and slimmer at a faster rate. Running is good too. Pilates is excellent for the core muscles and overall strength, although it's difficult at first.\n\nHave fun.
530789
Dude, no, ur goin at this all wrong u need to work on ur game if stregnth Will put u onto the next level then u need to go at ur own pace and weight because everyone is different and some persons workout wont work for another. U need to find a website that lists target excercises that target specific muscles. Find a comfortable weight for each exercise and then either push yourself to the next weight for buff muscles or for lean ones do lots of reps.
674367
Great question.\nThe first thing you should understand is that all the weights and equipment is not really neccessary to build up your physique.\nSurprised?!\nWell it is true.\nAll the fancy equipment is just to make exercising "easier" to do.\nFunny but true.\nI once heard a trainer quote that "using weight equipment is a privilege that should be earned first".\nHis belief was that until you could support your own body wieght first, you are not allowed on the equipment.\nWhat does this mean?\nSimple. You take a few basic exercises and work them till you can perform the targeted amount of repetitions.\nThese exercises are targeted at your whole body and until you master them you shouldn't hit the freeweights.\nPush ups: 25 reps (all at once)\nPull ups: 10 reps (all at once)\nSit ups: 30 reps (all at once)\nCalf raises: 100 reps (all at once)\nRunning: 1 mile everyday to start.\n\nPractice these exercises until you can perform them easily.\nNot until you can perform them, but perform them easily.\n\nIf you really want to build your body...this is THE way to go.\nJust because you have no weights is not a good excuse to weenie out. \nYou can do this on your own.\nThe satisfaction to be had from it is enormous. It will give you confidence and a swollen chest, back, arms, legs ,stomach and drasticly improve your cardiovascular system.\n\nOh, one more thing...\nThe girls love to see a healthy man jogging down the street.
138418
I have heard so much stuff just like that in my 12 years of training.  You will hear one person say, do very heavy for 3-4 reps and you will also hear people talking about doing 30 reps like the lady who offered you (probably unsolicited) advice.  In the world of bodybuilding, sometimes the info we get on the street is more valuable that what is in the books.  \n\nI don't really recommend what that lady said.  I would stick with the 15 reps.  If you are going to build muscle, build muscle.  If you are doing cardio, do cardio.  Don't try to combine them. \n\nI truly think after all these years is that it is very important to FEEL the muscle contracting.  This is more important that pushing the weight.  The weight is only a tool to build the muscle, not the final goal.  You are training the muscle not moving the weight.  This is the concept.\n\nI think that with too many reps like 30, it is hard to "feel" it.
347281
Anything that you actually use and continue to use is good. I have a Bowflex Sport, freeweights (straight bar, curl bar, dumbbell handles and variety of plates), exercise tower (for pull-ups, vertical knee/leg raises, dips),  swiss ball,  treadmill,  step-ercise (with video), and a yoga mat and blocks. I get quite a variety with all this, and have a hard time getting bored with my workout. When I do, I put together a new routine. I may not use everything for every exercise routine I put together, but I do use them off and on.\n\nOn top of all this, I also have a membership at the local YMCA, and go there to workout sometimes.
335912
I tried something similar.\n\nBasically, there's nothing else for you to do but workout and become body concious.  It helps people reorganize their life to make diet and exercise a priority in your life.\n\nThis training is not for everyone, I'd only recommend it to people who cannot be motivated and are always failing their fitness plans.
206000
your body can only produce a certain amount of muscle mass without the use of steroids. That's just how genetics works. If you have a big frame, you can pack on more muscle then someone with a smaller frame. 280 pounds is pretty heavy, but I don't know how tall you are. If you got 280 pounds of muscle on you, then that's alot of muscle already. If it's all fat, then you need to drop the fat with cardio, and build the weight back with muscle. I would definitely go with the protein and calorie burning shakes that you get at GNC. A blend called Muscle Milk is good.