Elliptical, Stability Ball and 5-lbers…
cyoka13
Posts: 288 Member
This is the equipment that I have available at home for my exercise routine. I am currently working out 3-4x per week, with around 20 minutes devoted to calisthenics and 45 minutes to the elliptical. I include plank variations with my stability ball, crunch variations, push ups, tricep dips, etc. in my calisthenics routine.
My weight loss has been progressing nicely, with roughly 12 lbs. lost since the end of December 2012. I am 5'4 and currently 137 lbs. I started at 149. I have also lost about 2 inches around my hips, and an inch from my waist.
My question is with the equipment that I have available and using body-weight exercises, to what extent can I build muscle definition and what type of routine do you recommend? I have a stability ball, my own body, 5-lb weights and my elliptical. I have seen on these forums that the only way build definition is through heavy lifting, which my gut feeling tells me is wrong and does not necessarily align with my goals. I am of the mindset that there are always multiple approaches to any situation.
Since some of my fat has started to go away, I can definitely see more muscle definition than what I had before, particularly in my arms and legs. I am not trying to get super bulky or anything. I would just like to develop some muscle tone and not "jiggle"
My apologies with the vague use of the term "tone" because I realize that can mean different things to different people...but I am not sure how else to define it.
Any insights you can offer is greatly appreciated!
My weight loss has been progressing nicely, with roughly 12 lbs. lost since the end of December 2012. I am 5'4 and currently 137 lbs. I started at 149. I have also lost about 2 inches around my hips, and an inch from my waist.
My question is with the equipment that I have available and using body-weight exercises, to what extent can I build muscle definition and what type of routine do you recommend? I have a stability ball, my own body, 5-lb weights and my elliptical. I have seen on these forums that the only way build definition is through heavy lifting, which my gut feeling tells me is wrong and does not necessarily align with my goals. I am of the mindset that there are always multiple approaches to any situation.
Since some of my fat has started to go away, I can definitely see more muscle definition than what I had before, particularly in my arms and legs. I am not trying to get super bulky or anything. I would just like to develop some muscle tone and not "jiggle"
My apologies with the vague use of the term "tone" because I realize that can mean different things to different people...but I am not sure how else to define it.Any insights you can offer is greatly appreciated!
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Replies
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Bodyweight programming can work as long as the particular program includes some form of progressive resistance (this can be done through bands and changing angles/movement difficulty) and utilizes a rep range that is reasonable for the goal. It should also have you training full body multiple times per week.
I do not know much about specific types of bodyweight programming so I can't recommend a specific one, but I will say that if you find a bodyweight program that meets the above conditions, you can make fine progress for quite a while.0 -
Thank you, SideSteel. This what I suspected but I wanted to confirm with those that are more experienced then I am. There may come a point that I want to invest in a gym membership to use weight machines and have the time to do so, but I am not there yet
As specific exercises have gotten easier, I have increased their difficulties in the ways mentioned below. Most of what I do with my stability ball does incorporate full body movements. I think I will purchase a pair of bands to add some more variety. If you happen to come across any good home, body-weight programs, please share.
Thanks,
Christina0 -
You should look into "Your are your own Gym" - you can download it as an app.0
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add a pullup bar and an ab wheel and you should be able to create a decent routine. For legs, I'd be doing things like bulgarian split squats as regular two leg squats will become way too easy very quickly.0
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Thanks all!
Sara- that app looks great!
Chris- Yea, even lunges are starting to get kind of easy. I have added reps and weights to them (albeit light weights). I have seen a variation on the split squat with my stability ball that I can try.0 -
I strongly recommend You Are Your Own Gym as well, but even better if you can get the book, because then it explains the logic behind the workout routines, and there are more exercises in the book than are used in the routines on the app.0
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intrigued about this squat with stability ball?! Be careful!0
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littlebudgie- I just ordered the book!
chrisdavey- Here is a link to the lunge with stability ball. I keep coming across it but I have only tried it once when I first started working out. It was not gonna happen! I will revisit it now since my strength/balance have increased.
http://www.fitnessrepublic.com/exercise/ball-lunge-rear-foot-stability-ball.html0 -
I'm glad to hear some of you folks recommending "You are your own gym". I got it for Christmas, and I plan on using that method for a while before I feel ready to join a gym and start weights.0
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The book looks like a really good resource. I am excited to start using it! Let me know what you think it, JJSobey 0
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