i need a weekly work out plan for ur chest,arms and abs without weights if u know of a successful one email it
547945
If you want to do this it is for life so you need to totally change your way of eating and exercising. This is not a diet rather than a healthy eating plan for life. So no more talking diet cause it means time limit. \n\nHere are the golden rules: \nInitially cut down to 1200 (women) - 1500 (men) calories. \nExercise 6 times per week for 1 hours a day. Do three weight sessions and three cardio sessions. No gym involved if you don't have the access. \nDon't eat carbs after 4pm, never eat carbs within 2 hours of exercise or within 1 hour of exercise. \nDrink 3 litres of water per day. You can have a green tea at the end of the day. \nLimit your fruit in take to 2 pieces per day. \nNever eat dinner after 6pm.\nAdopt of low GI eating plan this is sustainable for life!\nMake low fat dairy choices \n\nFollow this menu plan as a suggestion: \nBreakfast 7am - 1 cup hot water w lemon\n20 minutes later have a bowel of oats w water (no honey) OR\nfruit salad w low GI soy yogurt\nSnack 10am - pear or apple (both low GI)\nLunch 12.30pm - muligrain sandwich w 50g tuna & salad (no butter)\nSnack 3pm - low GI yogurt OR skim berry smoothie (no honey or banana) plenty of ice, 1/2 cup skim milk & 1/4 cup yogurt\nDinner 5.30pm - 120g grilled lean meat/fish/prawns/tofu patties (not fried) w spinach salad & mixed vegies (no whites, carbs) OR 3 egg white/soy omlette with ham, cheese and tomato\nSnack - 1 scoop of low cal low fat ice cream (if hungry)\n\nExercise is must be intense. Refer to www.bodybuilding.com for your weights routine. Never do weights two consecutive days have a cardio day in between. \n\nCardio needs to include running, go hard up stair wells and cycling. If you have access to a gym include boxing and spin classes as well. You get the most benefits from exercise when your body is totally fatigued and this is when you see changes. \n\nTo maintain you can increase calories to 1500 (women) - 1800 (men) and reduce exercise sessions to 3-4 times per week. If weight creeps up again due to holiday period etc.. go back to 1200 (women) - 1500 (men) cal and 6 sessions again. \n\nGood luck it worked for me it can work for anyone.
452536
ABSOLUTELY!  I toned my upper arms in 2 weeks by doing elliptical/cross-trainers with skiing motions every day, and some strenght training every other day. Just 2 weeks later I happened to notice that I looked Fan-flippin'-tastic!  Another trick is do a little bit of weight lifting just before going out in something sleeveless. It makes your arms look extra toned for the evening. You can avoid being bulky looking by doing more reps af lighter weights, and lots of stretching.
519913
pray, but if u work at it hard you might see some results, i would have to disagree with the last girl about the vegitables cause u want to gain muscles in your abs, so id say go on a straight chicken breast diet, no salt, no sugar, for the 3 weeks, just water and chicken, maybe a protien shake every now and then as a meal replacement, and do alot of sit ups, maybe get a medicine ball and have someone toss it to you while you are doing your sit ups, or get some weight plates and put them on your chest while your doing sit ups lol, that just my thoughts
132683
How about this one:\n\nBehind the Neck Press 3 x 10\nUpright Rows    3 x 10\nShrugs          3 x 10\n\nThree times a week. Increase the weight by 10% every two weeks.
1020846
dude what you have to do is light weight exercises with a lot of repetitions.It will give your muscles  the definition you are looking for.
1077777
This is a simple routine that you can easily incorporate to your preexisting workout schedule. Simply add these exercises three to four days per week and watch your muscles become shapely and defined.\n\nBicep Curl (tones front of arms)\n\nThe classic move, bicep curls can be underestimated and overused if you’re not careful. It’s not just about lifting a weight up and down; when done correctly, this can be one of the most powerful moves in your arsenal. Begin by holding one weight in each hand with your palms facing inward. Rotate your arms out so that your palms now face to the front and slowly lift the weight almost one hundred and eighty degrees until your palm and the weight face your shoulder. Slowly lower the weight back to its original position and then repeat. By slowing down the speed of the movement, you force the muscle to work harder than it would with the momentum of a fast action. This develops the bicep muscle faster and better. Repeat this move for three sets of 25 repetitions for each arm.\n\nTricep Press (tones back of arms)\n\nThe tricep muscle can be one of the most difficult muscles to develop primarily because most people do not use it very often in daily life. Running along the back side of the arm opposite to the bicep, the tricep muscle can turn flabby and droopy without exercise. The best move to tone saggy arms is to begin standing with feet shoulder-width apart with weights in hand. Take a giant step forward with your right foot, lean forward slightly and then raise the weights behind you with your palms facing the ceiling. Raise the weights toward the ceiling as far as possible and then slowly lower. Repeat this move for three sets of 20 repetitions: on the final repetition of each set, hold your arms up and gently pulse the weight up no more than a few inches. Asking your tricep muscle to squeeze every ounce of strength out of it will start to show serious results in a short amount of time. \n\nOverhead Raise (tones shoulders)\n\nShoulders can be neglected when you focus on improving the arms, but having strong, healthy shoulders is vital to many everyday movements. Strengthening the shoulders will allow the arms to grow stronger as well and improve your overall upper body muscle. Begin by standing with weights in hands about shoulder height. Slowly lift the weights overhead and then lower. Repeat the movement for three sets of 25 repetitions. This move tones the muscles that run on top of your shoulder and increase performance from the bicep. When these muscles grow in strength, they complement each other and increase effectiveness as well as turning your muscles into lean, beautiful powerhouses.
1028737
Sunday, Tuesday, and Thursday:  Run 4 miles, 100 jumping jacks, 30 lunges, 50 squats, short kickboxing workout 20 min, Pilate's abs 10 min\nMonday, Wednesday, Friday:  Walk 4 miles; 3 set x 15 reps of bicep curls, tricep lifts, military press, butterflies, tricep dips, and push-ups, and 100 inclined sit-ups\nSaturday: Rest
39210
a good workout plan.. and definately a good diet... go to www.bodybuilding.com .. you will get all the info u need there
448802
get sum1 lovedrunk off ur humps!
983083
Pop along to your local gym, ask a trainer for a fitness plan and away you go. Make sure you visit the library on the way back for some literature on body building..\n\nGood luck
187148
Try pushups and pullups
1094387
A total body workout, arms, back, chest, abs, shoulders, and legs.
1059914
Try this website:\nhttp://www.fitnessquest.com/scripts/cgiip.exe/WService=fq/itemdetl.html?item=4-TLGE
1006445
No real help for this weekend. Step up your program.  Run up stairs for 15 minutes to tone and shape your legs and thighs.  Power walk for 1 hour a day three days per week.  Wear leg weights to increase the benefits.  Crunch daily.  Race your bike for 10 minutes and ride rapidly for 10 minutes.  Alternate like that for 1 hour four days per week.  Drop all added sugars.  Drink 8-10 glasses of water every day.  No sugary drinks.  Try yogurt as your breakfast five days per week.  Do not eat anything more than carrots or apple slices after 6 pm and nothing at all after 8 pm.  You will be ready and fit by August.
1184029
CRANK IT UP!!  20 min a day is crap.  Step it up a bit, go atleast 45 min of non stop cardio work outs.  Just 3 days a week will get u in shape.
403438
Don't take excercize pills.  Get a gym membership and go everday.
675789
try this:\nhttp://www.newladyfitness.com/