I Need Your Advice...?!

I Need Your Advice...?

MY WORK OUT IS:

Mon, Wed, Fri

Push Ups - 100
Sit Ups - 100 *****(Should I use an 8 lb. medicine ball for added weight?)*****


Tues, Thurs, Sat

Walk/Run/Jog- 3 miles (on the road.. so there are hills and flat ground)
Squats - 100 (With 8lb. medicine ball for added weight)
"Heel/Toe" - 100 (With 8lb. medicine ball for added weight) .. not sure the name of this.. but what I do is stand "flat-footed" and rise up to my toes.


Daily

Bike - 1.5 miles


Diet

No Sodas, I drink mainly water, milk, and lemonade


*****Any other suggestions for other exercises I could add in, that don't involve using weights...*****

*****Also... should I do the exercises in sets? ...*****
Right now I do everything in sets of 50...
EX: 50 push ups, then 50 sit ups, then 50 push ups, then 50 sit ups

*****Should I break things up more or do it differently??*****


thats pretty much what i do... where the "*****" are.. is questions i want answered!! thanks a bunch!!

2 weeks ago
my diet is pretty healthy now.. i'm not looking to cut down on the calories.. i'm looking to build muscle and gain weight..

however.. my average day meal would be:

breakfast : pop tarts, water
lunch: apple, banana, corn, bbq chicken, water
dinner: spaghetti & meat balls, bagel, milk

then through-out the day, if i get hungry lil snacks here and there...

The key to continuing to condition your body and build strength is always changing up your workout. no matter how much you push yourself your body will eventually adapt and plateue. With that in mind, i'll answer your questions in order:

1. the medicine ball is a nice change. but also incorporate different types of crunches. use an exercise ball, incorporate side crunches, leg lifts, bicycle motions.

2. as for other exercises, I would, if you can, add pull ups. while push ups help for your back, nothing does a better job than old fashioned pull ups. of course you need a bar but you can install one in your own room in the doorway if you wanted. also do tricep pushups using the edge of your bed. your back faces the bed and you position your arms, by your sides and at a 90 degree angle with the palms at the edge of the bed. your heels will be your anchor on the ground. push off to the point where your elbows are almost straight and come back down. never exceed 90 degrees.

I would also add step ups on a bench where you step up onto a bench and come back down to the ground. you can get the same effect by going up stairs.

3. Sets are good. Again, keep variety in mind. Do 4 sets of 25 with very minimal rest in between. You could, for example do 1 set of push ups and then follow it up with knuckle push ups. Sets allow your body to recover a bit and allow oxygen to them so they allow for proper breakdown.

4. I kinda already answered this, but yes, always change it up. Change your days you do this. Change the number of sets. Change the number of reps. Change the order. Always keep your body guessing.

Good luck!