does anyone know i good way to calculate your body fat percentage? my BMI is 24.8 according to google and an online calculator, ive been lifting weights and going to the gym for almost 2 years now, but it was initially a weight loss thing, (started at 16st 10lbs and im 5ft 10in, which trust me is NOT a good look) im now 12st 6lbs.

never mind google was my friend

I have a great plan.
When I get the feeling to exercise,
I lie down 'till the feeling passes.
Then I feel fine.

Seriously though; being a groundskeeper/landscaper
I get plenty of exercise at work. Not the same, I know.

60 situps
20-30 pushups
curls, bench presses, chin ups, (after the first two i just mix it up)
3.4 kilometers walk to work
<sit for 8.5 hours>
3.4 kilometers home (mix walk/run) -- still not fit enough to just run! (my legs can do it, my lungs can do it, but i get cramps for some reason? PM me if you have a solution to that!)
60 situps
20-30 pushups
curls, bench presses, chin ups, (after the first two i just mix it up)

oh and ,,, i still dont have very good abs... better than most i guess? i have light light lines.. lol

do you mean in your side, or your legs? if it's your legs, you might need a magnesium or potassium suppliment (or, both). i don't know about side cramps. i never figured them out. could be gas, but i have no clue.

Well i recently started a more strick workout regiment.
I workout at least 4 days a week. Different muscle groups spread over 2 days, so each muscle group gets 48 hours rest at least.
Normally its about 6-8 weight lifting exercises with 3 x 8 repititions. I warm up on crosstrainer for 10 mins before, and finish with 20-30 mins (depending on how much time i have) of cross trainer on either Hill mode, or random

I dont know if its helping me yet Im trying to loose the belly and get back to my shape when i was a swimmer before i started university a couple of years back. Last measurement about 1 month ago i was 24 percent bodyfat, and weigh about at least 15 kg too much.

I dont care much for what my weight says, but i want to loose some bodyfat, to show off the abs and such

Any special tips ? Im trying to follow a new diet were i incorporate low fat milk and youghurt and protien smoothies and eat 6 meals a day (healhy and small) to keep me from snacking and overeating at night. Good tips for healthy snacks (and lunches) for a guy on the go without a ton of time for food preperation

I work out 5 or 6 times a week, I divide my workout into upper body, lower body, and cardiovascular. I always rest a particular muscle group for at least 48 hours, and when I do cardio I start with 20 minutes on the cross trainer and then I swim for half an hour, finishing off with sprints using swim fins.

Swoop, sounds like the body for life program, is that what you have been following?

The exercise program is laid down by my instructor at the gym. My company paid for a gym membership for us and i decided i might as well use it fully and have the instructor make a program for me So thats for the program which she revises each month according to my progress.

The diet (hate to call it diet since diet is a temp thing, this should be more of a permanent change in my diet) is what i learned over time, and stuff i picked up from a book called "The abs diet" ... good stuff in there. Dont know if its better than everything else, but seem well founded principles and made for people trying to enjoy themselves rather than starve and/or eat food they dont get full from

The diet actually worked for me when i was living at home since i only changed by adding extra meals and smoothies i lost around 6 pounds in a month without any exercise. So im hoping for good results Six pack baby !

I've started doing Yoga in the mornings, and try to swim, though in the next few days that'll change to walking up and down the road (we're moving back to my dads house... I'll just make it a point to walk up to the mailbox everyday and thereby walk at least 1.5 miles!! And if I walk then down to the lake its 2.5!! ... and otherwise have my 2 hour tae kwon do class 2x a week. SO hapy to be back into TKD again! With luck in oct/nov I'll finally get to test for my black belt!!

I used to weight train 4 times a week untill my school stopped doing the gym after schools. I now try to cycle atleast 30 miles a day with time trials Tuesday an Thursday =)

im gonna start the gym every day till july starting tuesday coz ive finished my exams and my rent doesnt run out till then, its purely going to be trying to tone the stomach and build upper body strength, and as for the diet, its just commen sense, 20/55/25 fat/carb/protein split, lay off the sugars, drink 5-6 pints of water a day.

I used to work out, and was going good at it for about 2 years, and then I was in a situation where i was working 2 jobs 70-80 hours a week and that kinda fell by the wayside. That's about the time I quit smoking, lasted for a year and a half during that.

I'm in a situation where I want to change my lifestyle, but I'm too stuck in my ways. I'm 29, still think smoking is cool (even though it's not, it's the nicotine talking), have a beer gut to rival any wrestler from the 80's, and have the most unhealthy eating habits that any single guy would have.

My problem is I want to workout, but it's all useless if you don't try to eat right, and eating right requires cooking, and cooking for one is boring and means nothing to me. I can throw something in the microwave and be done with it. I really don't like eating leftovers, so that's not a good option.

I'd really like to get a bowflex and a stationary bike. I live in the country, where the roads are all 45-55mph+, so it's kinda impractical to ride a bike and risk death. There aren't any gyms nearby either, unless i want to travel 25-30 mins, and I've done that before and it's not fun. I'm not a gym rat. When I used to workout at the gym, I used to just get frustrated over the people sitting there and talking when I'm waiting to use the leg press!

So I started working out at home and that got tedious because chaning plates is a pain. Bowflex seems like good option. Not a great way to workout, but at least I'm getting some kind of workout. I've been looking at a lot of resistance equipment, and bowflex just has the best, bar none. I'm going to get a stationary bike at Wally world for like $100, so that's not an issue.

Once i get things going, I know I'll get back into the swing of it. I am one of those people who just naturally is muscular and if I just dropped 15-20 lbs, it'd make a huge difference. It's just that my weight is starting to get a little out of control now that i have a desk job working overnights, which isn't helping me to try to get a lifestyle change going either.

When I used to workout, I used to do something similar to a Chest/Back/Legs and Shoulders/Arms and Abs all mixed with Cardio, for a total of about an hour and a half session 4-5 days a week, with one day being only about 30-45 mins of cardio.

The thing I realized in the less than 2 years of lifting is that everyone is different. Everyone stores and loses weight differently than they gain muscle. I'm slowly starting to learn that even if my eating lifestyle isn't the best, I can still build a decent foundation with exercise. It's important to me not to change everything at once, like i did when I quit smoking and immediately started working out. When I could workout anymore, that's when smoking came back because I used workouts as a substitute for smoking.

I used to be religious about this stuff, subscribed to Flex and Muscle & Fitness (my biggest mistake), went to a bodybuilding forum, and several bodybuilding sites. I'd like to get back into it, as I really did enjoy the strength I had. I just question if I'm going to enjoy using a resistance machine like a Bowflex compared to actually seeing myself lifting dead weight. I could join the local college's gym, but it's only open during certain times, and it's no doubt going to be amazingly busy.

I try to remember to do 8-10 vertical push ups (hands on the ground, feet high on the door frame so that my body's almost straight up and down) whenever I enter or leave my room.

I try to do this at least every other day:

(3x) 8-12 pullups, sprint up a steep hill 3-4 times, 20-30 push ups, 8-12 chin ups
Jump rope (normal, alternating feet, and one-footed). I've never timed myself doing this.
Some kind of ab exercise

On the days that I don't do that, I ride my bike.

Sometimes I'll run a few miles .

I want to build muscle/mass in my arms, but I don't want to lose my six-pack. Suggestions?

military press, bench, bent over barbell rows with heavy weight. it seems like you've hit the mass limit with body weight exercises.

where do you usually meditate? I would like to have some quite time every day, but in a house where there is some one around most place... most of the time, its almost impossible. Maybe I'm just looking to hard for the perfect spot. Any way, I was wondering if you have like a special room for it or some thing?

I simply need -I mean mentally need to walk at least 1h a day in a non-sporty manner. I get strange without it.

Ah yes ... first off is that trip to the coffee bar ... which, by the way is all the way out in the kitchen ... for that first latte. Then it's the stroll back to the 'puter desk for some finger ... oh, and mind ... exercises ... before moving on at ten-ish or so to either the garden or a rigorous bike ride 'round the cape road or into town for that second latte ... each ride being either a 7.5-mile (15 if I make a double loop) or 26-mile round trip.

And there you have it ... an exercise program that occupies my entire morning ... thus leading to a rest period on the deck in the lounger ... before tackling my afternoon nap and more computer time ...

That's what I have always done my whole life. Work physically demanding jobs and kill two birds with one stone. Won't work anymore though since I've had two ACL repairs. Not sure how to find the where-with-all to do an exercise program. I'm far too undisciplined.

I eat. I walk. I cycle. I go to the Gym and use some wonderful machines - but i've reached a sticking point and I can't build up muscle or reduce weight - Help!

Advice I need, Padwen...

terabyte2

Hi terabyte2, it would really help if you gave us a list of the current exercises you do, including sets and reps (presuming you're doing gym work). Also, what are your exact goals that you want to achieve from the exercise?