Skinny fat. Strength training at home - no equipment?!

amberrro
amberrro Posts: 58
in Fitness and Exercise
Okay so i'm 'skinny fat' and i have seen quite a few pictures of people who have successfully gotten rid of their skinny fat abs from strength training.
Although, my problem is i don't have any equipment and i cannot access any or go to a gym (for various personal reasons) so i was wondering what home objects can i use and what exercises/lifts are most effective for getting rid of 'skinny fat'?

Earlier i had a box and filled it will frozen foods until it was the heaviest i could lift, i then lied on my back and raised the box up and down above my chest 20 times, my arms were aching after but i need other things along side this?

I don't want to lose weight i just want to get rid of my skinny fat stomach by strength training.

this is me at the moment
3B64E3DC-AE29-46F3-9134-5479754A2677-666-000000ED11672514.jpg

Replies

  • baldzach
    baldzach Posts: 1,841 Member
    Here's another plug for bodyrock.tv. Lots of bodyweight exercises and routines. Some of them use a sandbag, which you can make or buy or just fill a duffel bag with heavy things. Check them out.
  • ejwme
    ejwme Posts: 318
    Another option is this kind of routine: http://www.nerdfitness.com/blog/2009/12/09/beginner-body-weight-workout-burn-fat-build-muscle/ I quite like his approach and explanation of technique, but I'm a nerd so his style is easy for me to digest.

    You don't need to simulate the nautilus machines at home to do a strength routine. The nautilus machines ARE simulation - and crappy ones at that. So don't work backwards from "the gym", it complicates things unnecessarily. (Oh, and don't do anything that "is really great for isolating..." - that's junk. You're not a bunch of discretized muscles, you're an elegant organism whose parts work in harmony to create beautiful movements. Don't isolate, incorporate.)

    You can also check out onehundredpushups.com for ideas on how to start off super slow with body weight exercises, assuming you can't do a single push up or squat or whatever. I'm doing both the squats one and pushups, and finding them helpful.
  • amberrro
    amberrro Posts: 58
    Bump
  • iuangina
    iuangina Posts: 691 Member
    Try Nike training CPU. Free app that uses mostly body weight to circuit train
  • rybo
    rybo Posts: 5,424 Member
    nerdfitness.com
    you are your own gym
    unique bodyweight exercises
  • GuybrushThreepw00d
    GuybrushThreepw00d Posts: 784 Member
    Another option is this kind of routine: http://www.nerdfitness.com/blog/2009/12/09/beginner-body-weight-workout-burn-fat-build-muscle/ I quite like his approach and explanation of technique, but I'm a nerd so his style is easy for me to digest.

    +1

    Not sure how good the bodyrock.tv one's are, but that bird is pretty fit :smooched:
  • amberrro
    amberrro Posts: 58
    Another option is this kind of routine: http://www.nerdfitness.com/blog/2009/12/09/beginner-body-weight-workout-burn-fat-build-muscle/ I quite like his approach and explanation of technique, but I'm a nerd so his style is easy for me to digest.

    Thanks, i'll take a look at the video it looks quite good!
  • jehavin
    jehavin Posts: 316 Member
    Lots of body-weight options. Pushups, pull/chin ups (get a $20 pullup bar at wal-mart) tricep dips off of a chair, wall squats, planks, lunges, etc.

    Just pick a routine (if you did about 2 sets of 8 reps of the above mentioned exercises---except pullups which you'll have to work up to---then you'd be set,) and do it three times a week. Then maybe look into buying a barbell or dumbbells from craigslist and add some more resistance to those same moves =)

    Good luck! Resistance training is what "made" my weight loss/body transformation happen; cardio was just "something to do to get my heartrate up."
  • waldo56
    waldo56 Posts: 1,861 Member
    Pretty much everything you could ever need to know about bodyweight training for beginners-interemediate can be found or linked to out of this article:
    http://www.reddit.com/r/bodyweightfitness/wiki/faq

    Beginner routine in image/flowchart form:
    http://i.imgur.com/o3bRo.png

    Every exercise you ever even hear of has many demonstations on youtube.
  • RobinC37
    RobinC37 Posts: 242 Member
    There are lots of good body weight strength training videos on YouTube. I'm doing the 30 Day Shred right now, and have done some Vinyasa yoga as well.
  • jehavin
    jehavin Posts: 316 Member
    There are lots of good body weight strength training videos on YouTube. I'm doing the 30 Day Shred right now, and have done some Vinyasa yoga as well.


    Yes, vinyasa yoga is great for an "at home workout" but, to keep up the breathing patterns and fluidity/pace, it is better to have someone "calling" the poses, so look on youtube for a beginner vinyasa series to at least listen to or watch while doing it. Even the "beginner ones" will give you a nice arm/core/leg workout! (about 400-600 cal/hour, more if you are in an advanced studio class)
  • strikerjb007
    strikerjb007 Posts: 443 Member
    I am surprised on all the responses. No one has really addressed the most important part of this question. To get rid of skinny fat, you will also need to focus on your nutrition.

    Working out is only an hour(at most) a day so what really matter is the other 23 hrs.
  • 4mydogs
    4mydogs Posts: 66 Member
    I am surprised on all the responses. No one has really addressed the most important part of this question. To get rid of skinny fat, you will also need to focus on your nutrition.

    Working out is only an hour(at most) a day so what really matter is the other 23 hrs.

    This is absolutely correct, eating healthy foods is a big part. My BFF is superfit but when she doesn't eat right she says she always gets a little stomach pooch. When she wants to get rid of it she has to really clean up her diet.
  • xoyasminxo
    xoyasminxo Posts: 132
    Zuzkalight.com has a LOT of HIIT workouts to lose the fat. I used to do bodyrock.tv but if you don't know the proper form for exercises, I would NOT recommend it to you as her form is lacking.

    But for strength training, I absolutely LOVE www.lovingfit.com. And her form is absolutely perfect. She has a lot of modifications for beginners (which are body weight only). If you are determined, you can find a way to modify anything that used equipment.
  • amberrro
    amberrro Posts: 58
    wow! thank you everyone for the website links and advice etc :)
  • Tonya0605
    Tonya0605 Posts: 111 Member
    bump
  • amberrro
    amberrro Posts: 58
    bump
  • erinsueburns
    erinsueburns Posts: 865 Member
    Another option is this kind of routine: http://www.nerdfitness.com/blog/2009/12/09/beginner-body-weight-workout-burn-fat-build-muscle/ I quite like his approach and explanation of technique, but I'm a nerd so his style is easy for me to digest.

    +1

    Not sure how good the bodyrock.tv one's are, but that bird is pretty fit :smooched:

    +2 on this. And to that I add more pushups, elevated shoulder glute bridges and such.
  • LemonMint6
    LemonMint6 Posts: 76
    Another option is this kind of routine: http://www.nerdfitness.com/blog/2009/12/09/beginner-body-weight-workout-burn-fat-build-muscle/ I quite like his approach and explanation of technique, but I'm a nerd so his style is easy for me to digest.

    I second this!

    ETA: Apparently I fourth it. Just read the above posts. :)
  • kcallas88
    kcallas88 Posts: 192
    Bump
  • sundaywishes
    sundaywishes Posts: 246 Member
    bump

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