Today's my rest day, yay... kinda. Bit sore and achy from yesterday's working, and I may or may not have obsessed over the pullup bar for ages. x_x I figured it was the workout day, so why not. (did well, though) S'long as I feed my muscles and drink plenty today, I should be OK.
Quote:
Originally Posted by Randle McMurphy
hey man,
thanks for your help regarding this. I think I am on track with the diet in terms of fat loss, I spent ages looking up various things for finding the best way to increase fat loss as I had quite a bit of fat on me before I embarked on a plan to change ,and simply losing weight resulted in me being "skinny fat". the ketogenic diet is working pretty well with the fat loss but I might need to change and switch over to something else when I actually get more equipment. I am thinking I may attempt carb backloading for a period for bulking up? but my equipment is currently really non existent! I have one dumbell with only one weight on it and a resistance band, i'm trying to be as inventive as I can with what I can do but I feel quite limited by what I have.
|
You can probably get some cheap, second-hand weights if you look around. BBers are always whizzing through weights as they have to keep challenging to bulk, so there's a good chance some are going spare.
What weight is your dumbbell? If it's enough weight that it challenges you, that's good. If it's easy as hell, then at least it can be used for your shoulders. (side arm raises and front arm raises for side and front shoulders, respectively. You could do shoulder presses with them, too, if it's a high enough weight)
To my knowledge, a dumbbell can work the lats, shoulders, forearm, biceps, and triceps... not bad for one dumbbell, eh?
You could probably even squat with it for extra weight to really work your quads and thighs, plus you can also work your calves with weighted toe raises, but that might be difficult to get a balanced weight for both those. I stick a dumbbell in my rucksack and go trekking with it, so there's that, too.
I'm sure you already know this, but be sure to have good form and not to overdo the weight.
For now, I can think of the following exercises you could do with what you have:
Pushups, situps, leg raises, bicep curls, bent over rows, tricep dips, squats, duck squats, toe raises, jogging on the spot, jumping jacks, side arm raises, front arm raises, high knees, burpees, and I'm sure there's more I'm not thinking of, plus there's some I can't remember the names of. So, there's still plenty for you to do. You might have trouble working your back, which is a concern, as you need your back and "core" (abs) to be strong enough to help with other exercises, especially when you start lifting heavier weights. If you can get a pullup bar from somewhere,
do; it's a Godsend.
For weight-loss, I keep reading that working the legs offer the best results, because they are the biggest muscles in the body, apparently. I work my legs, but not nearly enough as I should, yet they are in pretty good shape, which is probably from all the biking, walking, trekking, and other cardio exercises. xD Remember, you (apparently) cannot target an area for weight loss. For men, the stomach typically goes last. (which drives me crazy as I still have a fair bit of a belly)
__________________
{ Kein Teufel }
Translation: Not a devil
[ `id -u` -eq 0 ] || exit 1