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[charlesr]

If you can do any strength exercise for more than 15-20 reps, then you are wasting your time.

To crunch:
Lie on the floor with knees bent.
Start with hands on chest (you can stick them out behind your head later to make it harder).
Press the small of your back into the floor.
Whilst still pressing that, pull you stomach in through your belly button.
Whilst still pressing the small and pulling the stomach in, raise your upper back off the floor in the direction of straight up, i.e. push your head towards the ceiling, not towards your knees. Your head and neck will be about 4 inches off the floor.
CHECK YOUR SMALL AND STOMACH CONTROL NOW!!! DON'T LET THEM LAPSE. REALLY CONCENTRATE ON PULLING THAT STOMACH IN AND CRUNCHING IT.
Hold this position for 5 seconds whilst maintaining core control.
SLOWLY lower yourself back down to the floor, retaining core control until you are fully flat on the ground.
Relax for 1 second.
Repeat.

If you can do this more than 15 times without your stomach feeling it's going to explode, then your technique isn't dialled - try thinking about crunching you stomach up into a little ball while you are holding in position for 5 seconds.

Report back here on success.

Most of the action on situps is wasted - after you reach 45 degrees, your stomach isn't doing much at all.

[Ish]

charlesr is spot on. You know when you've got the technique right. It hurts like ****.

[marcus]

What are crunches?

Its not those girly sit ups is it?

Do they even do anything? Tried doing some for about 30 mins and i was not getting tired or feeling anything.

So far its been going well.

I have started to cut out food late at night and im waking up starving.

Drink 2l of water a day, it also helps increase metabolism

[The Mole]

I drink a hell of a lot of water, normal and lime.

Water is just about all i drink.

When i started i could only do 10-15 press ups but i can do 20-25 now so i think its working, sit ups just hurt my back.

I will try the crunches and see how i get on. They don't sound very safe but if you think they will help then i will do anything.

Went for a long walk today a good 2 miles i am sure that will help (not upto running yet).

What areas do the press ups and sit ups work? when i started doing them i was getting a saw stomach but now its eased off.



UPDATE...

Just tried the crunches, don't think im doing it correctly, i am unsure where to push to get myself the 4 inches in the air. I only did 3 but i can see what you mean about my stomach about to expload, its sure getting that way after just 3. I also keep forgetting to suck my stomach in

Just tried to do a few and i know i am doing it wrong. I dont know what you mean about lifting the small part of your back, is this upper or lower?

Should i be shaking when i am doing them? I can't hold them longer than 5 seconds.

UPDATE 2

Been trying to nail the tequnique and just cant do it, all i have managed to do is cause strain to my neck each time i try. i think i know what you are trying to say, do you want me to roll my stomach? I have tried but cant do that unless im sitting in a chair, i just can't do it flat on the ground.

[Rossco]

Just do a google search for it and you should find loads of examples with pictures/movies etc showing you how to do it.

And yeh, water water water, I used to hate water, never drank it all, I try to drink like 4 litres a day now, especially as I use creatine, gotta keep it pumping through my system.

[The Mole]

I like water, im use to it now i have given up the coke.

http://www.fitstep.com/Library/Exercises/Crunches.htm

found that im following what it says but i can't squeeze without holding my breath.

Just wondering whats creatine? I would never use anything, for me its about knowing im overweight and having the mental attitude to do something about it. I dont want to bulk up or anything just be normal.

[charlesr]

Mole dude, think of it like a situp but only coming slightly off the ground. And yes, if you are doing it right, then perhaps you might only be able to do 3. Your stomach shakes and your neck strains trying to keep your head in position. Sounds like you are doing pretty well Main thing is, does your stomach ache after? If it does, then all good.

The small of the back: right.... if you lie on the ground with you LEGS OUT STRAIGHT, your back will normally arch off the ground slightly near the base. The bit that's off the ground is the small of the back. Stick your hand underneath in the gap and then try and press your spine on to your hand - that's the movement you are feeling for + also pulling the stomach in.

The main benefit of crunches is that they work deep core transverse abdominus muscles as well as the 6 pack that sits on top. Situps just do the 6 pack.

[Rossco]

Just wondering whats creatine? I would never use anything, for me its about knowing im overweight and having the mental attitude to do something about it. I dont want to bulk up or anything just be normal.

Dont worry about that, I'm doing the opposite of you, I'm trying to put weight on and bulk up as I used to be quite skinny, creatine is just something many bodybuilders take which helps the process of building muscle mass.







Had a great work out today, really pushed myself, my biceps and forearms were just bursting open, thought they were going to explode! Totally rock hard, veins were popping out, I love it. The burning feeling in your muscles after a tough workout is so good.

I've came on so far since starting this 4/5 months ago, I used to have hardly any definition in my muscles at all, I played so much sports and always have been in great shape but never felt/looked this good. Makes you so much more confident about everyday life too.


Day off tomorrow and Saturday then back to it on Sunday, do some sit ups/crunches and press ups in between though to keep active.

[The Mole]

Cheers for the advice guys..

As for the crunches, no pain in the stomach, i know im not doing it right, for some reason i cant scrunch up my stomach unless im sitting down, when im lieing down i cant do it. I am guessing this is because i have lost my stomach muscles and i need to build them up again.

Also whe ni was doing press ups i was getting a sharp pain across the top of my chest, is this normal?

I have been doing them religously for the past few days and i think its my body telling me not to do anymore.

I have been looking into these ab blasters that you see advertised on tv, do they work? One calims to do the same job as 10 sit ups with every press.

[charlesr]

Ab blasters are tragic - don't go near them. Although having said that, they are better than situps and might help you figure out your cruch technique. Don't use it for too long though before switching to crunches though, because it isolates to very specific muscles, whereas crunches do almost the full range (you need to add pelvic tilts to get the full range - go to the gym or get a personal trainer - I'm lucky enough to have my own). I'd say they are a huge waste of money. You are better off getting a fitball (big squidgy inflatable ball) and doing crunches on those - you can adjust your position so there's more or less support on the back, so you can start off almost like sitting in a chair which you say you can crunch in that position already and then gradually move back as your technique improves. The added bonus is it wobbles about so you get lateral stability improvements thrown in.

Are you skinny? Chest pains during exercise often happens when there's not enough muscles across the chest to support whatever you are up to. Try and keep your back as far above your shoulders as poss during the press so that your chest doesn't sag down - the latter is bad because it destablises the shoulders and also opens the chest which could be contributing to your pain. The fact you are doing pressups every day is a giveaway. Your chest should ache after so you need 48 hours before the next go. If it doesn't ache, you need to find a way of making them harder. Perhaps do them REALLY slowly, or get a brother or gf to resist you coming back up with a finger on the back. Don't bend your arms more than 90? at the elbow during - THERE IS NO BENEFIT IN GOING BEYOND THIS.

[The Mole]

I allready have an exercise ball.

I would not say im skinny but i dont look very fat either, a lot of my problem is due to having the biggest legs/thighs you will ever see. I could stand to lose 2 inches round the waist though i am currently a 34 waist and think a 32 waist size should be fine for somebody my height (5 ft 10"). I did a bmi test and my body mass index is very close to normal for my age/height.

Yeah if i am truthful the press ups dont make me ache, i just feel pain across the top of my chest then even if i keep going my arms just give way. The sit ups dont make me feel anything and the crunches i cant even do, my stomach will not crumple up when im flat on the floor.

How much do personal trainers cost roughly?

Again like i said before i ant to get myself to a state where i can at least run down the street to the park (1/4 of a mile) before getting tired. Until then i want to do as much of this without people knowing or in public.



On a side not i have been very very strict with my diet and not eating after 9PM and its showing on the scales im down 4 pounds so far.

[The Mole]

Sorry to double post but im in a bit of a mess here.

i have been doing well, my daily exercise and eating what i should, no crisps chocolate late night snacks. I have even cut out bread.

So far when i weighed myself this morning i was down 6 pounds over about 4 days.... great.

However just weighed myself again and i have not gained back the 6 pounds. Im gutted.

This is what i have had today

6l of water (lime flavour)
2 cheese muffins (lunch)
1 sasuage roll (lunch)
1X fresh salmon steak steamed with mash (tea)
1X slice of cheese

I am racking my brains to think if i lapsed at any point but thats all i have had, how could i have gained back the weight i lost?

btw i am keeping up with my exercise.

I feel like i want to pack it in now... im depressed i just want to eat crisps

[rumbletum]

So far when i weighed myself this morning i was down 6 pounds over about 4 days.... great.

.......

However just weighed myself again and i have not gained back the 6 pounds. Im gutted.

.......

I am racking my brains to think if i lapsed at any point but thats all i have had, how could i have gained back the weight i lost?

I take it the second statement is a typo, and you had gained back the six pounds.

Basically your weight fluctuates throughout the day/week, most people tend to weigh less when they first get up, more of a night etc etc, it's due to fluid levels etc in the body.

Weigh yourself again this morning and your weight will be different. The best way to monitot your weight is to be consistent about the time you do it, and how you do it, ie always first thing when you wake up before having a drink etc, that you should minimise any natural fluctuations.

edit: no offence mate, but what you ate yesterday is hardly the best, if you're trying to drop weight

[charlesr]

Um. 2 pounds a week is a healthy target for weight loss dude.

Personal trainers range from ?20/hour to ?100/hour. The cheaper end can be found at a gym. The top end do celebs and stuff and aren't worth the extra. Lucy charges ?50/hour and goes round to people's houses. Some people just go for a walk on the beach and others do an hour of boxing and circuit training.

How much is your health worth? If you buy 2 games a month at ?40, could you instead get a personal trainer for 5 months, twice a week until you are sorted?

[The Mole]

Part of the problem is i have no clue about what to eat, i thought what i had would have been fine.

I weighed myself this morning and i still have the extra 5 pounds i thought i had lost.

Even at £20 thats quite expensive when i think i would need at least 3 sessions per week. I say its expensive because im just about to graduate uni and i have not found a job yet. Its something i may look into in the next few months though.

All i have had today so far

2 croissants at breakfast as i have been told eating at this time is a must...
1 sunday dinner - 2 slices of turkey breast, large portion of carrots, mash, roast potatos, stuffing.

with strawberries after (no cream or suagr)

again plenty lime water nothing else to drink.