i need to pack on muscle mass and i want to have at leat gain 15 pounds of muscle by next summer. im 5′5", 14, 105 lbs, and cant go to the gym cuz im not old enough…
first things first, do an exercise, practice makes perfect. Then search for some ideas online on how to become a great player. Lastly always watch a football games personally so that you can feel the pressure as if your the one playing.
Also, I know diet is an important part so what are some things i should be eating and is being 16 years old too early to be trying to get abs? I’m a male by the way if that matters.
Try this workout program:
Workout A:
Pull ups 3 sets of 6
Push ups 3 sets of 8
Dips 3 sets of 8
Hanging leg raises 3 sets of 8
Back raises 3 sets of 8
30-45 minutes of cardio
Rest day
Workout B:
Chin ups 3 sets of 6
Sit ups 3 sets of 8
Free squats 3 sets of 8
Hanging knee raises 3 sets of 8
Back raises 3 sets of 8
30-45 minutes of cardio
Rest day
Workout C:
Pull ups 3 sets of 6
Flutter kicks 3 sets of 8 (every time your left foot comes down, that’s a rep)
Dips 3 sets of 8
Hanging knee raise crossovers 3 sets of 8
Back raises 3 sets of 8
30-45 minutes of cardio
Rest day
Rest day
Try and add 1 rep a week. And make sure you’re eating enough to give yourself the energy you need. You should be consuming somewhere in the neighborhood of 1750 to 2750 calories a day.
You can feel free to email me with any questions or comments.
I’m currently around 187 lbs and i’d like to be between 110-135. I’ve been doing simple stuff like sit-ups, push-ups, squats, and jumping jacks for a few weeks. I’ve already noticed i’ve lost a few pounds visually, but i’d like one of those workouts that work fast.
first things first
sit ups, push ups, and squats are not good for losing weight, Maybe "not good" is wrong therm, but those exercises are made to tone ur body, not to lose fat.
Sure, everything that u to burns calories but some things burn them more, some burn them less.
Keep doing what u are doing couse it will build u muscles and with more muscles u will burn more calories by doing nothing. How? Couse muscle requiers calories, so basicly the more muscle u have the more calories u can burn by doing "nothing".
If u want to lose weight, I recommend running,swimming, jump rope.
Sure, first 2 can’t be done in house but jumping rope can. Any kind of rope will do.
Next thing, what are u eating?
If u don’t eat well,u can forget losing weight couse u workout. U can also forget losing weight if u don’t eat anything. Balance is the key.
So find urself also a good diet.
Cheers
I work at lot so i don’t have a lot of time to go to the gym and I plan on going into the military, does anybody know some good and effective workouts to preform at home and if so, could I get a site that splits it up into days? Im wanting to get into shape by the end of this year and Im just looking for some extra help. Thanks everybody!
Insanity is a very very good and intense cardio workout.
i used to do my workouts in my room,the fact is only after i do my program only my muscle become big but after a while my muscles return to it’s natural size..
Workout everyday, but with different muscles. Eat a lot. In a few weeks, you will be Arnold Jr.
I’m a 15 year old girl and i’m over weight, so i’d reaaaally like to loose some weight over the summer! I’m riding my bike a couple miles everyday, and going on a lot of walks. Any ideas for some at home workouts?
Please and thank you!
I would like to say the answers before are good, but for your age, it is a little too much to be doing. I am around your age and I have designated a workout plan. You can try this out for yourself and see if you like it.
Monday — Upper body workout
Tuesday — Cardio
Wednesday — Lower body workout
Thursday — Cardio
Friday — Upper body workout
Saturday — Cardio
Sunday — Rest day
And then alternate. So the next monday would be a lower body workout. Here are my personal workouts that I do for upper and lower body. However, if you get tired, feel free to stop at any time, as you might be hurting yourself.
Lower Body
30 reps (15 per leg) on Walking Lunges
30 reps (15 per leg) on Side Lunges
30 reps (15 per leg) on Box Step Ups
(Feel free to add in weight for a more difficult challenge)
Upper Body
If you have a workout bench, set the notch to the highest level. Choose a low number weight that is appropriate and perform:
10 reps on Bench Flyes
10 reps on Bench Presses
Then set the notch one lower and repeat until you are at the lowest setting.
If you don’t have a workout bench, I suggest getting the free workout app on iTunes and they have upper body lifts you can perform.
If you are wondering why I inserted the Cardio and the Rest day, it is to give your muscles a chance to relax and build more muscle. If you are trying to loose weight, the more muscle you have, the more fat you burn.
Besides the site I listed below, I know all of this from personal experience.
I hope you take this and start a new beginning as I have.
I am trying to get toned abs, pecks, and arm muscles. and i was what can i do to do that without a home gym or going to the gym? i only have a treadmill and weights so is there anything else i need to buy to help aid me? also do i need any dietary supplements or protien powders?
Theres not much you can do at home , hell you can’t even make a real difference at home . You can’t induce enough stress to promote decent muscle growth . Protein powders help in recovery which you won’t need because your not going to tear your muscles down with enough stress to cause hypertrophy.
You know how i got my abs and chest , i got abs with weighted ab workouts and my chest with high intensity 3×10 weight sessions . Just get a gym membership .
If you really can’t get one then p90x or some other curcuit workout would help you .
How much weight do you have at home . Without upping the weight your muscles get used to the stress put on them and won’t grow . You can do a few things with dumbbells
Dumbbell curls
Dumbbell Rows
Dumbbell Bench Press
Dumbbell Chest Flies
Dumbbell Shoulder Press
Dumbbell Squat
Dumbbell Deadlift
And theres some bodyweight exercises you could do . The treadmill is useless for building muscle , at the most it could help reveal your abs if you have a high bf% and wanted to lower it with diet and cardio
The reason being at home with no equipment is not ideal is because theres only so much you can do , it won’t get any more difficult for you . When im at the gym adding 5,10, 20 lbs to my lifts it makes a difference and it gets harder forcing my muscles to get stronger . That can’t happen at home with no equipment. You will adapt to whatever your doing and eventually not see progress .
I use to be in shape have a nice body but it barely shows now and I would like to get back in shape and be how I was before. Please help
id go with the good old fashioned situps, ..crunches(half situp).. and leg raise, and to make it harder mix it up be in a crunched position and raise your legs, you can lay on ur back, raise ur legs, bend ur knees and move ur legs as if ur riding a bicycle. There are many things, if u can jump rope at home that d be the best, running long distances if u can. If u have a pull-up bar at home you can hold urself up on it and raise ur legs up high. Most importantly, have a zero fat diet. Carbohydrates are essential.
I am limited on resources! all i have is a punching bag and a pull up bar.
Also i live in mid Michigan and it’s winter, so jogging would be the best option..
Jump rope, punching bag, pull-ups, shadow boxing, footwork, push-ups, sit-ups, dips, body weight squats, and RUNNING. When running, don’t always do a long, non-stop distance run. Throw in some sprints.
i dont have access to a gym for a few weeks what can i do that will help keep me in shape for my kickboxing match? i know jumping rope and shadow boxing and sit ups but anything else? anything will help/
buy a punching bag or speed bag with punching bag practice punches and kicks the more you train the more you can perfect your kick if you dont remember exacly there are some youtube videos that throughly explain exacly what to do step by step in your kick and just practice thos on a punching bag and perfect them also in some youtube videos they show you training excercises to use as well and whle punching the bag remember to turn the ball or your feet as you swing to get makimum velocity to bring greater impact it may feel as if your swinging harder only using your arms but its not making sure your punches start from your feet will always make a punch much harder up to almost 1000 pounds of impact at perfection BTW: the name of the videos that show the best explained kicks type in the revelution of kicking those videos show you step by step exacly everything you need to know about some simple kick like round house side kick back kick all those