Permanent weight loss...advice from ladies!

**Colapop** · 28th April 2007, 09:42

To vary things up instead of crunches you can substitute leg lowers, or bridges...

**Grahameeboy** · 28th April 2007, 09:52

Originally Posted by Colapop

To vary things up instead of crunches you can substitute leg lowers, or bridges...

Swiss balls are great....use them to do things like chest press with dumb bells which uses the stomach to stablish itself and improve core strength.

Also, crunches are so out of date...you need to start with transverse, then obliques and then abs cause if you do other way around the trans and obs with will be tired cause you also bring these in when doing abs.

Leg lowers and bridges are fine but are harder and you need a strong back.

**Colapop** · 28th April 2007, 09:54

They are hard... but that's how you get hard...

Don't go there KYBoy... we all know what you're gonna say...

**Grahameeboy** · 28th April 2007, 09:57

Originally Posted by Colapop

They are hard... but that's how you get hard...

Don't go there KYBoy... we all know what you're gonna say...

Arr...you of the no pain no gain brigade..............it's contra-indicative now mate..keep up with the times.....

**Colapop** · 28th April 2007, 10:07

Not at all. I work very hard, that's true. I also eat well and get as much rest as I can. I'm very clear about the level of work that I do so as not to overtrain. I do what works for me.

For the supposed 'hardcore' weights that I lift (and I am by no means a weight lifter or hardcore) I also do as much flexibility work as I can. I attend yoga and work alot on the swiss ball for core strength flexibility.

**sunhuntin** · 28th April 2007, 10:10

Originally Posted by Colapop

To vary things up instead of crunches you can substitute leg lowers, or bridges...

what are these? my back is incredibly strong... i used to be able to carry my partner around the house! [but then he weighed next to nothing...]

yeh, i bumped my crunches up to 1 set of 20 after the first week, and even then it dont burn. i think the poorly done press ups do more for my tummy!

**Grahameeboy** · 28th April 2007, 10:19

Originally Posted by sunhuntin

what are these? my back is incredibly strong... i used to be able to carry my partner around the house! [but then he weighed next to nothing...]

yeh, i bumped my crunches up to 1 set of 20 after the first week, and even then it dont burn. i think the poorly done press ups do more for my tummy!

Press ups use the stomach to stabilise the exercise so get an isometric contraction which is actually the a good way, better than isotonic, to build up muscle but of course is restricted to the point of contraction..........this is for Colapop's benefit.

Sets of 20 are about the most I would do.....try and keep breaks to 40 secs to allow creatine levels to fill up again..........too many are really ineffective.

**Colapop** · 28th April 2007, 10:25

Leg lowers - lay on your back with your legs out straight. Raise your feet (keeping your legs straight) to about 2 inches off the floor. Then raise them slowly to about 12 inches and hold there for a pause (about 1 long second) lower them to the original position.
Bridges - lay on your stomach on the floor in the press up position with your hands under your shoulders. Place the points of your elbows to where your hands are (were) and clasp your hands in front of you. Raise your body to the prone position (straight like a press up). So you're resting on your toes and elbows. Concentrate on pulling up through your belly button (as though there's a string being pulled through it) do not raise your hips just pull your stomach up. Then hold it for as long as you can... try for 20 - 30 seconds to start with.

Isotonic exercises are as effective as Isometric and should be used as part of a wider training programme to provide a balanced exercise routine - this is for KYBoy's benefit...

**sunhuntin** · 28th April 2007, 10:48

thanks col... the leg raises could be a go. i dont think my toes would support me just yet!

**sunhuntin** · 22nd May 2007, 13:31

6 April 20 April 5 May 19 May

neck 30 37 36 35
chest 111 111 110 107
waist 97 95 94 94
hips 120 112 115 104
left thigh 78 67 68 64
right thigh 76 70 69 65
left calf 50 49 48.5 48
right calf 48 49 49.5 48
left ankle 27 27 27 26.5
right ankle 27 26 26 26
left bicep flex 40 39 39 39
left bicep 39 36 36.5 36
right bicep flex 40 38 38 38
right bicep 38 35.5 36 35
left forearm 27.5 25.5 27 24
right forearm 27.5 25.5 27 25
left wrist 17.5 17 17 17.5
right wrist 17.5 17 18 17.5

AND as of this morning, i can just do up my favourite jeans! tight as anything, but they do up, which is awesome! havent worn those since early 2005.

**Trudes** · 22nd May 2007, 13:37

Good on you!!!! Keep up the good work and before you know it those jeans will be falling off you!

**Rashika** · 24th May 2007, 06:49

on ya chicky!

**Colapop** · 24th May 2007, 07:35

Originally Posted by sunhuntin

6 April 20 April 5 May 19 May
neck 30 37 36 35
chest 111 111 110 107 - BOOOO!!!!
waist 97 95 94 94
hips 120 112 115 104
left thigh 78 67 68 64
right thigh 76 70 69 65
left calf 50 49 48.5 48
right calf 48 49 49.5 48
left ankle 27 27 27 26.5
right ankle 27 26 26 26
left bicep flex 40 39 39 39
left bicep 39 36 36.5 36
right bicep flex 40 38 38 38
right bicep 38 35.5 36 35
left forearm 27.5 25.5 27 24
right forearm 27.5 25.5 27 25
left wrist 17.5 17 17 17.5
right wrist 17.5 17 18 17.5

AND as of this morning, i can just do up my favourite jeans! tight as anything, but they do up, which is awesome! haven't worn those since early 2005.

You're doing really well! I only highlighted those areas because they're the usual women's 'problem' areas... and the other .... coz....