I don't have nor can I really afford any exercise equipment and I'm not comfortable going to a gym so the old fashion exercises are what I'm going to start with.

How do you do true squats and lunges? I really don't think I'm doing them right.

Any other beginner exercises(besides walking, runnin, etc.) that don't require equipment?

Check out www.stumptuous.com/weights.html and www.exrx.net for great explanations and demos.

Punkin, do you happen to get FitTV? There is this show I was watching this weekend, it is quite interesting, it is called "House Calls". Basically 2 personal trainers show up to your house and show you how to exercise with things you already have. Anyway, I wouldn't consider it a well rounded or possibly best exercise program because they are limited with things in your house.

Other things you can do with no equipment are: pushups (normal), triceps pushups (hands closer together), tricep dips on a chair, floor leg exercises (leg lifts and such), leg lifts on a stool and I think those are all that I can think of for now. Check those 2 websites funnie posted, I refer to those all the time.

Those sites funniegrrl posted are the best!...

BTW welcome to 3FC!

Thank you all for the links/suggestions and thanks for the welcome!

i collect excercises out of fitness magazines. every month magazines like self, fitness and shape have two illustarted workouts in them. most of them just use hand weights or a stabillity ball. i have over 100 of them in a binder. the variety keeps me from getting bored as well as makes me challenege myself. while i am not too fond of the magazines themselves ( way too many articles about loving the skin youre in while at the same time having skinny models on every page) the workouts are fantastic and some of them have really good low fat and calories recipes in them as well. they help keep me motivated if nothing else.

A great leg, thigh, bun, cardio work out is biking. You do not need a fancy bike at all....wal mart carries a wide variety of very affordable bikes. I cycle every other day and I am addicted to it. I also work out with weights 3 days a week and I do not do squats because your form has to be perfect or else you can do some lower back and knee damage. If you do not feel as though you are doing them right, chances are you aren't. I keep my legs, thighs and buns fit from biking, Give it a try. If you do not have access to a bike try walking brisky up an incline, just as effective as squats or lunges. Give it a try.

As effective at doing what? Biking or walking is great CARDIO exercise. It burns calories but it doesn't build any muscle. Muscle burns calories 24/7 as well as looking a whole lot better than jiggly tissue. Don't give up on the squats and lunges; weight bearing exercise, plus cardio, plus proper nutrition are the keys to lifelong weight management and health.

Mel

Biking is not only a CARDIO exercise, it is also a muscle building exercise....I assume punkinbutt does not want to have Arnold thighs by sqatting 200 lbs. Depending on the terrain and the amount of resistance in the pedaling (the higher gears) it is a great muscle builder as is walking can be depending on the terrain (up hill and downhill). I do all of my lower body workouts on the bike. I stay away from squats and lunges beacuse of the injury risk. If punkinbutt does not have perfect form during squatting (especially with weights) she is risking injury. Rather than encouage her do continue doing an exercise she feels that she is doing incorrectly, and with out personal instruction, It's best to reccomend an alernative.

Hey, I resemble that remark! I squat 200 pounds ... but don't have Arnold thighs by any stretch of the imagination -- unless Arnold can wear size 4 jeans!!

Women are much different than men when it comes to muscle building, Dave. YOU might get big muscles from squats and lunges but we women just don't have the hormones for it. It's a disservice to women to perpetuate the myth that we'll bulk up by lifting heavy. Nope, we get smaller, sleeker, and tighter muscles by lifting weights and I'm speaking from personal experience here.

Squats and lunges are second to none when it comes to toning and tightening the butt and legs. I'm with Mel here -- I ride an exercise bike for cardio -- but it can't touch weight training for slimming down and muscle building.

IMO, Dave, it's a shame to skip such basic and time-honored exercises as squats and lunges. You -- and anyone else who is unsure of their form -- might want to consider investing in a few sessions with a personal trainer (like our Mel ) who can help you with the proper techique for squats and lunges or other exercises. I found my time with a personal trainer to be invaluable in teaching me how to lift correctly.

And Dave -- you might want to pop in on the Ladies Who Lift (LWL) forum, one down from the Exercise forum -- we have quite a few ladies (including a figure competitor) who squat over 200# and don't even remotely resemble Arnold.

Dave, I completely agree with Meg. I have squatted over 305 pounds, I'm 50 years old and wear a size 4-6 depending on how clean my eating has been. My thigh flexed measures 19 1/2 inches, is hardly Arnold sized, and probably much smaller than most women who do cardio only, even uphill or with resistance.

As men and women age, they lose muscle mass. When people diet, they usually lose muscle mass unless they make a concerted effort to gain or maintain muscle. At 23 years old, this may not be of much concern to you, but for the 40 plus year old chronic dieter, gaining muscle mass is vital to the success of weight management and prevention of osteoporosis.

Alternatives are great, and mixing in different types of exercises and workouts are important, but please don't discourage women from learning proper form or doing weight training by giving out incorrect information. Unless punkinbutt has the hormones or pharmacopia of a young Arnold, there's no way she or any other SHE will ever look like that.

Mel
Certified Personal Trainer
Certified Specialist in Performance Nutrition