Working out and gaining weight?!
Question: ok im a 15 year old boy who is pretty skinny. im average height but i weigh only 50 kilos. all my freinds are about 55 - 70 kilos.. what should i eat exactly to gain weight?!
also what should i do in the gym room?
what shouldnt i do in the gym room?
if i want to gain strength without hurting myself should i lift big with low reps
or lith small with high reps?
also last week i bought creatine monhydate but i havent used it yet? how exactlym should i use it?
any suggestions what so ever?!
thnk you in advance
best answer 10 pts!
Answers: ok im a 15 year old boy who is pretty skinny. im average height but i weigh only 50 kilos. all my freinds are about 55 - 70 kilos.. what should i eat exactly to gain weight?!
also what should i do in the gym room?
what shouldnt i do in the gym room?
if i want to gain strength without hurting myself should i lift big with low reps
or lith small with high reps?
also last week i bought creatine monhydate but i havent used it yet? how exactlym should i use it?
any suggestions what so ever?!
thnk you in advance
best answer 10 pts!
The Key to Great Abs
A great set of abs, also known as a 6-pack are a sign of being in great shape, but for most people they remain hidden beneath a layer of belly fat.
You can do all the sit-ups in the world, but if you're holding a layer of fat around your belly, no one's going to see them.
Awesome abs are not impossible, anyone can get them, it just takes commitment and know-how.
The good news is that you're going to learn what to do so you too can have the most coveted prize of a great physique - a 6 pack!
How many times have you looked in the mirror and wished that you had washboard abs?
1- Reduce Calories
For your abs to be visible, you have to strip the fat off. This is done by creating a negative energy balance (burn more calories than you consume). Many fitness gurus suggest combining exercise with a calorie reduction of 500kcals below your current intake (try gradually reducing your calories by about 50kcals per day, until you've reached the 500kcal target). This should promote a gradual fat loss of around 1-2lbs per week.
TIP: Don't reduce calories too quickly, or you'll risk suppressing your metabolism, inhibiting fat loss and crave too much.
2- Eat More Protein
Many people fail to realise the importance of protein when trying to get lean. Insufficient protein leads to something called, negative nitrogen balance, which leads to loss of muscle mass and a slower metabolic rate. Promax is the easy way to quickly increase protein, and provides an instant hit of high quality whey. Protein can also aid fat loss because it requires more energy to process than fat and carbs.
TIP: Try replacing 60g of your daily carbs with 2 scoops of Promax and consume 2g of protein per Kg of body weight, daily.
3- Eat Slow Digesting Carbs
To sustain fat loss, stick to small servings of low glycaemic carbs. This will avoid big blood sugar levels spikes and the increase in insulin which is so effective at storing excess carbs as fat. Stick to complex carbs such as oats, low GI fruits and brown rice. Avoid high glycaemic foods (potatoes, cakes, confectionary bars, sugary drinks, white rice, bread and pasta, etc.. at all times except post exercise)
TIP: Your body processes carbs better in the morning, so limit your carbs in the afternoon and evening -This should speed up fat loss.
4- Eat Essential Fats
Fat in itself does not make you over-weight, only excess calories, inactivity and excess bad oils make you fat! However, fat is calorie dense so any fat you eat, must be more of the healthy type. Increase your consumption of EFA's (essential fatty acids), as these can actually increase your metabolic rate. If you concentrate on eating lean proteins (chicken breast, lean red meat, fish, free range eggs, Promax) and healthy carbs, you are dramatically reducing unhealthy fats. You should then aim to consume a small serving of healthy fats with your meals, including:
Extra Virgin Olive Oil
Oily fish
Avocadoes
Nuts (except cashews)
or an EFA supplements
5- Eat Every 2-3 Hours
Eating 5 or 6 small meals is vital to reducing body fat by reducing, cravings and the release of the catabolic stress hormone, cortisol (cortisol inhibits the fat burning process, so don't skip meals!), by controlling cortisol you dramatically reduce muscle breakdown. Promax Diet, Bars and Promax Meal are also ideal in between you other meals.
TIP: To keep your body in a fat burning mode (positive nitrogen balance) always include a source of high quality protein (lean meat, fish, eggs, Promax) and consume a glass of water with each meal. Never skip breakfast!
6- Weight Training
Weight training is essential to maintain a high metabolic rate and develop an impressive 6-pack. When you reduce calories, your muscle tissue risks being burnt as fuel (a catabolic state). Weight training counteracts this problem by promoting protein synthesis and natural anabolic hormone levels, preserving your hard earned muscle tissue.
TIP: Stick to heavy compound lifts such as dead lifts, squats, bench presses and the shoulder press and get in and out of the gym within 60 minutes - follow your workout with a high quality recovery drink - Recovermax is ideal. Weight train 2-3 times per week.
7- Cardio
Cardio is the traditional 'fat burning' exercise, but it's important to do it correctly to promote fat burning while preserving muscle. Perform one of these methods 2-4 times per week:
Low Intensity Cardio
This method of cardio (such as jogging) should be performed at about 70% of your maximum heart rate for 30-60 minutes. This taps directly into stored fat as fuel, and it's most effective when performed first thing in the morning due to low blood sugar levels.
HIT
If you're very fit, you may favour high intensity interval training (HIT), such as 10 x 100m sprints separated by 2 minutes of brisk walking. HIT produces a large excess post-exercise oxygen consumption (PEOC) (the amount of energy required to return your metabolic rate back to pre-exercise levels). If you create a big PEOC, your metabolism will be increased for hours while your body recovers!
TIP: To prevent muscle being burnt as fuel, consume fast digesting protein, such as Promax before cardio sessions. Keep sessions under 60 minutes and perform cardio and weights on different days.
8- Ab Exercises
Ab exercises build and tone your abdominal muscles, but ab exercises alone will never give you the mid-section you crave. Spot reduction (burning fat from a particular body part using targeted exercises) is a myth, so performing 100 sit-ups a day will not melt away abdominal fat, nor will those electrical stimulant machines! Use ab exercises to sculpt rock hard abdominals, then use a strict diet and exercise programme to reveal them.
TIP: Stick to basic crunches, hanging leg raises and oblique crunches. To build rugged 6-pack muscles, you'll need to add weight (carefully so as to avoid injury) in the 6-12 reps range. For general toning, stick to lighter weights and higher reps (10-20 rep range). Train your abs 2-3 times per week.
9- Use a Fat Burning Supplement
Use products with proven fat burners, such as green tea, cayenne extract, caffeine, citrus aurantium and or CLA. Products that contain these ingredients can really help to increase your metabolic rate and the burning or transportation of stored fat. Some of these ingredients can reduce appetite while increasing energy, allowing intense training while on a calorie restricted diet. They can also help prevent the slow down of your metabolism that can occur after several weeks of calorie reduction.
10- Night Time Nutrition
A small protein meal prior to bed is a trick used to prevent muscle loss when sleeping, whilst also promoting fat burning. Promax provides a boost of easily digested amino acids, ideal for creating an anabolic (muscle maintenance) state before bed.
TIP: An example of a time released protein drink that will slowly release amino acids to your muscles throughout the night is Promax, mixed with milk, and some low fat cottage cheese and crackers and 2-3 capsules of essential fats (such as Maxi-EFA).
Follow my advice for the next six weeks and you'll be amazed at the changes in your ab definition and tone. Remember that your abs won't appear by magic, so you'll only get out what you put in!
I hope it helped.
There are two types of muscle. Fast twitch and slow twitch muscle. Having strength means you do a small amount of weights but lots of reps, meaning you build on your slow twitch muscle. Strenght is being able to lift a lot of weight and last a long time. You will end up not with big muscles but more definition, or 'cut' as some may say.
Power muscles are the opposite, you do big weights in say, sets of 12. You gain big muscles that give you big spurts of power but wont be so enduring.
Its the same with runners, there are sprinter (fast twitch) and long distance (slow twitch). Its up to you what you want to go for.
Remember to start out small but be consistant with your workouts, dont over do it and hurt yourself, good things take time.
Happy training!
You're 15, give it some time. In a few years, you may be even bigger than your friends so I wouldn't worry so much about it. Some people peak early on and some peak later.