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Unread 04-14-2012, 05:09 PM   #1
paper_hat
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Workouts for Small Spaces?

Hello~

I hope this is the right spot for this post >w<;

I've been trying to figure out some good exercises for small spaces.
I have enough room to do push ups, situps, squats, and 1 lunge at a time. I don't really have time to go to the gym and it feels kind of awkward going alone anyway...
Any suggestions for what I could do?
(I can't do jumping jacks and such because I live on the third floor :C )

AX is creeping up and I want to get back in shape, haha.
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Unread 04-14-2012, 11:37 PM   #2
Somsai
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Need a little bit more information.
Goals, meal plans, time, etc.?
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Unread 04-15-2012, 12:33 AM   #3
paper_hat
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>w<;
I'm currently around 140-145 and I'm trying to get back down to 120 by the end of June.
It was really sudden and quick gain in weight, so I was kind of bewildered...
This is what I've been doing for a week so far - - -
I've been eating yogurt or oatmeal for breakfast (70-200 cal); instant noodles, salad, yogurt, or something similar for lunch (70-300 cal); and for dinner, I have noodles, tofu+rice, usually something heavier (200-600 cal). I eat apples and bananas for snacks (max 2 apples and 1 banana a day).
Overall, I try to keep my daily intake between 1050-1300.

I've also tried doing some simple exercises in my room:
50 crunches, planks, mountain climbers, leg lifts... usually for 10-20 minutes. I've been trying to do more walking and I always take the stairs (3rd floor apt, 5th floor for class 4 times a week XD ).

I can't really figure out how I was able to lose the weight before >A<
I hope this gives a better idea : )
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Unread 04-15-2012, 07:29 AM   #4
beelzebobbles
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Uh, you know instant noodles aren't really 70-300 call right? One package actually contains two servings which is closer to 500 cals though they only like the nutrition facts for one serving. Get a calorie counter like caloriecount.about.com or MyFitnessPal, because I think you are consuming way more calories than you think you are. List everything. Salad dressing, snacks... etc.

Also I would invest a set of 10-15 lb weights (about $20) and add them to your workouts.
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Unread 04-15-2012, 12:21 PM   #5
Penguin428
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I agree your probably taking in more calories than you think. Also try like russian twist or bicycles to add some cardio.
if you buy weights (or use like soup cans) this chart may help
http://media-cache5.pinterest.com/up...3I0uzjBs_c.jpg

Remember to add your drinks into your calories. Its not good to drink your calories away but most of us do. And drink at least 8 glasses of water a day
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Last edited by Penguin428 : 04-15-2012 at 12:23 PM.
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Unread 04-15-2012, 12:33 PM   #6
Somsai
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Your daily calorie intake looks pretty low.
Fill this out to find out your BMR (Basal Metabolic Rate)
http://www.muscleandstrength.com/too...alculator.html
As for your total fat % use this.
http://www.muscleandstrength.com/too...-calipers.html

Just like beelzebobbles has stated.
Instant noodles are obviously really bad for you.
As for weight lifting it is a good idea to add weight lifting
routines in to your work out. Increases intensity and helps you
get used to engaging your muscles more.

As for tips,
-Try to eat brown rice over white rice, or wheat bread over white bread.
Just be sure to not eat anything white.
-Also, be sure to drink lots of water. Over a gallon should be sufficient.
-Eating fruits is good, but not too much. Too much of ANYTHING can be bad for you.
-Go on a high protein and low carb diet. I do this whenever I'm cutting down.
Ex. Chicken salad w/ fat free dressing, skinless chicken breast w/ brown rice w/ a vegetable of choice, etc.
As for a snack I just eat a light yogurt, granola bar, or take a protein shake with half-frozen banana.

Hope it helps. Take care.
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Last edited by Somsai : 04-16-2012 at 12:00 AM.
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Unread 04-15-2012, 10:02 PM   #7
paper_hat
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Thanks for the advice, guys~ : D

I only drink water and plain tea >w< Not a big fan of soda or juice, haha.
I try really hard to watch portions so that I get exactly a serving of noodles, yogurt, etc.
Currently recording all inputted calories so that I know where I am each day.

Thank you, Somsai, for the links! They were really helpful. I'm a bit confused about the caloric intake though - I've heard that in order to lose weight, we need to deduct the total calories by 300-500? The suggested intake on the website says 1785...
Last year, my diet was at 1000 a day and I was able to lose 20ish pounds. It didn't stay off though, so I'm determined to change my meals to be healthier. : )

I really appreciate the suggested exercises, beelzbobbles, Penguin428 ~ I will try them out tonight ^^
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Unread 04-15-2012, 11:59 PM   #8
Somsai
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Yes, my apologies. I forgot that you had to deduct 300-500 calories from your total daily calorie intake. Good luck with everything. Remember knowledge is power. The more you know the faster your results my friend.
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Unread 04-16-2012, 01:46 PM   #9
LadyMisaGaga
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No instant anything!! Process foods are soo bad for you. Good job on the breakfast. Opt for oatmeal in containers not the "instant" packages because while the calorie may be low it's just not good for your body. Also try to limit anythig with sugar including fruit before 3 or 4. This way your body has time to process the sugars. Drink lots of water. And make your dinner full of protein and veggies. I don't eat any meat but chicken so I have tofu or chicken in my meals. Learn that spicy foods and spices are your best friend! ^_^ good luck I'm in the same boat as you my bf is kicking my ass back into shape!
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Unread 04-16-2012, 03:43 PM   #10
SugarDust
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I recommend yoga as it's great for flexibility and muscle improvement too! As long as you can fit the length of a yoga mat/roll mat in the space (and you have one). There's an excercise called sun salutations, you can look it up online and it's really good Just be careful not to hurt yourself. Jogging/running usually tends to burn some calories too. Also try cutting out carbohydrates such as pasta, rice etc and replacing them with more veg as you can eat lots of veg compared to the same amount of carbohydrates. Carbohydrates' only purpose really are for fibre and energy, but you can get energy too from veg as well as fibre. But don't cut them out completely otherwise you might get unstable blood sugar levels and end up either tired or wanting to snack! Hope this helped, good luck!
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