noted. people like that do not need to be a part of this industry....or any industry (aside from the gay porn industry apparently).

Hey, I have three questions.

1. I am trying to lose stomach weight and gain muscle/tone, I have a future PT helping me at school.. But I am seeing no results..
As of now, and the past month, for abs, I'm doing those little boxes with your legs (Laying down, raising legs, moving them out, down, in, up, making a box) 1 box = 1 rep 3 sets of 10, pedaling with knees bent 90 degrees while laying down for 30 seconds, and holding legs up 90 degrees 10 seconds, 60 degrees, 10 seconds, 45 degrees, 10 seconds = 1 rep 5 sets every monday. I havn't lost any weight, and I see no muscle gain in my abs. What do you suggest?

2. I'm quite muscular, but I don't like seeing one big bulge when I flex.. How can I tone my biceps/triceps? My 1 rep max on bench is 295, 1 rep max curl is 120.

3. I have scoliosis, and was told exercise can straighten it. What type of exercise if this is true?

Thanks in advanced

(I would have looked in other posts for anwsers.. but 240 would take quite some time.)

hey there...

okay well first of all, you need a new diet plan in order to lose the body fat that is causing your smoothness and lack of muscular tone (especially in the abdominal region) - one of the biggest problems to face in fat loss is maintaining an exceptional diet AND do plenty of intense exercise at the same time.

a good outline to use would be:

1. work out 6 days a week for at least 2 hours a day
2. eat a clean and proper diet please view the last 10 pages for a good cutting diet, I have posted plenty) but essentially its slightly less cals taken in than your body needs, no carbs after your 3rd meal, eating 6-7 small meals a day, no sugar/alcohol/simple carbs, low sodium, etc.
3. get at least 45 mins of cardio every day immediately after your strength workout
4. stay as active as possible throughout the day
5. drink caffeine rich beverages like coffee or tea, but avoid sugary beverages at all costs (diet soda is fine though)
6. drink at least 1 gal of water per day
7. eat plenty of raw veggies (and fruits are good for the first 2-3 meals each day)
8. work HARD! the more you sweat at the gym, the fewer breaks you take, and the more sets you do the more fat you burn!
9. weigh yourself each week on the same day under the same conditions on the same scale...if you notice increases in weight, increase activity and reduce caloric intake (mostly in the carb department)
10. take before/after measurements every 4 weeks.

edit:

sorry I forgot about the scoliosis problem - for this I recommend doing flexibility training...this means 2-4 hours of yoga per week, lots of deep stretching, and see a chiropractor at least 2x a month for an adjustment and traction therapy.

This post was edited by SKCRaynor on Nov 20 2009 10:21pm

Alright, and what kind of workout do I do for my abs? Just situps? Or is it all in the diet?

all diet, you'd be surprised how strong your abs are by themselves...as far as ab exercises go, just stick to your normal routine.

Alright, and for toning my biceps and triceps?

This post was edited by Hydrochloric_Acid on Nov 21 2009 08:50am

for all muscle groups please read the last 5 pages for a full exercise routine.

How's the dirty bulk going? And things getting any better since the thing with your house?

actually I caught the flu a few days ago, and I've been sick and losing weight. This is terrible, but it happens.

Things aren't necessarily better...I'm just learning to deal with it...life is tough and totally fubar...but I get by.

thanks for the concern.

hi raynor, i'm fairly new to lifting weights and it's something that i've wanted to do for a while now. I only have access to dumbbells so my question is this: is it possible to have a full workout routine consisting of only dumbbell exercises?

a little about myself, i'm 140 lbs and about 5' (8-9"). preferably i would like to add weight, ideally another 15-20 lbs. i did look at cmburns's 5 day split and i was thinking of following that. what's your take on all this? and if possible do you think you could devise me a rough sketch of a routine?

thanks!