Do you lift weights? i need help.?!


Question: Im at my normal weight.. im not fatr.. im not skinny.. but i would like to get muscular.. not so much.. but enough to have a nice 6 pac and pecs and a nice cut back and legs you know?
I need advice on how to lift weights.. Im shy so dont tell me to go ask someone.. id ask them if i could.. lol.. so you help me..
What do i do? I was reading online eating Protein helped? what are clean calories by the way? i dont get it?
Oh.. and i kinda bought a protein shake gigantic bottle.. to last me a month or so.. ummm.. yeah.. so.. Running helps right? im going to run everyday for at least an hour.. theres a park nearby so ill do that.. and i have weights that we keep in storage. so.. care to help me out? please and thank you.
Im 17 by the way.


Answers: Im at my normal weight.. im not fatr.. im not skinny.. but i would like to get muscular.. not so much.. but enough to have a nice 6 pac and pecs and a nice cut back and legs you know?
I need advice on how to lift weights.. Im shy so dont tell me to go ask someone.. id ask them if i could.. lol.. so you help me..
What do i do? I was reading online eating Protein helped? what are clean calories by the way? i dont get it?
Oh.. and i kinda bought a protein shake gigantic bottle.. to last me a month or so.. ummm.. yeah.. so.. Running helps right? im going to run everyday for at least an hour.. theres a park nearby so ill do that.. and i have weights that we keep in storage. so.. care to help me out? please and thank you.
Im 17 by the way.

The key is: Diet Diet Diet, then exercise:

You need to eat 5-6 small meals a day. Eat some protein with each meal! Cut out all refined sugar!!! Also add more fiber. The fiber and protein will fill you up, helping you to cut down on your unhealthy eating. Also by eating more than 3 meals spread out through the day you will kick your metabolism in high gear. Here is a general meal for a day:

Breakfast: 2 poached eggs
whole wheat toast
1/2 cup fruit

Snack: Cottage Cheese with veggie

Lunch: Turkey, lettuce, tomato, whole wheat bread sandwich
1/2 cup fruit

Snack: Protein Shake

Dinner: Turkey Burger ( no bun )
Side of brown rice
Side of Broc.




Then exercise regularly 4-5 days a week. Do both cardio and lifting. But on days that you do both. Do lifting before your cardio and you will maximize your fat burn. Cardio can be a sport: basketball, soccer, football, anything with losts of movement. Golf is a no no.

So Example :

Monday - 30 mins lifting then 1 hr cardio
Tuesday - 1 hour lifting
Wednesday - Rest
Thrusday - 30 mins lifting then 1 hr cardio
Friday - 1 hour lifting
Saturday - Rest
Sunday - 30 mins lifting then 1 hr cardio

For exercises check out:

http://www.xercisefactor.com

They have hundreds of exercise video clips

Also check out the XGen to randomly generate a workout routine. You have to sign up, but it is free.

an excellent exercise, you can do it in front of your TV: sit on a
stool, and put your toes under something (piece of heavy furniture, for example). In your hands hold a little dumbbell. Please, make sure that it is not very heavy, start with one kilo, for example, or you will damage your back and spine!
Slowly move the upper part of your body back, until it's parallel with the ground. Stop for a second and move it back to the sitting position. Repeat ten times.
Every week add to the number of repetitions.
You will see the results in a week, guaranteed! You will see or feel under the fat - if you have any - six pack and muscles. Dumbbells do wonders. Much better than these crunches - I came up to three hundreds and there was no results AT ALL. With the dumbbells you will see it in a week.

Yes,i do.Dont lift too much,I have overly toned chest.They dont look good in shirts.:(

Ok I recomend that you do more research from professionals before listening to me but here is my 2 cents. Okay what I do is go through a bulking faze (take in lots of lean healthy meat, egg whites, beans n rice and strictly lifting for a month or so) because your going to see alot quicker muscle gains when your not trying to lose fat. If i were u I wouldn't spend that much time on cardio if you wan't to still lose fat CUT YOUR SODIUM intake this is so important. Once you feel like your up to size its much easier to burn that fat when u have the muscle to burn it. When you are lifting weights try and flex the muscle into a cramp and hold it..this is a synapse ( think of a bodybuilder they always doing this. They do it because it will make u bigger trust me). As far as the losing fat u will lose muscle but u can minimize this by sticking with a lean high protein diet. I always quit eating 4-5 hours before bed and run before sleeping to supercharge my metabolism so u burn Calories while ur sleeping.......I'm sorry that i'm probably just randomly throwing this out there...there really is alot u should know from doing your own research I would check menshealth.com if I were u.............Oh just a thought you don't need protein shakes, NoS, creatine, hgh or any of those supplements. Lots of people I know use them and I have always had bigger and quicker gains then them as long as take ur time to flex and really get those deep tissue muscle fibers firing.

ok, first things first......don't do that dumbell thing, i could give you more than a million reasons not to but i'm not in the mood to. Now, the running thing is a great idea but not an hour at a time, at least not at the beggining; start at with about 2x20 mins, with a lot of streching in between, and add 5 mins to each run every second to third day. When u get to a total of 1,5 hours stop adding and start taking 10 mins from second run(every day is alright) and putting it to first untill second one is nothing. Enough with running, now excersising, do lots of sit ups and push ups, try starting out with at least 100 of each(in 3-4 sets) and whenever they seem to get easy enough add 5 more(these are to be done after the runnng). Try some pull ups if u can, if u can do more than 20 split them up in sets of up to 6-10. Now before u start weight lifting try this schedule for at least a couple weeks, especially if u have bar weights, wait untill u can do 150-180 push ups with no more than a minute break per set. When u do start with weights, if u have one hand weights do sets like this: 25x5g then 20x8kg then 15x10kg(numbers are just examples, see urself what u can do and add s they get easy)remember not to push urself too hard. If u have a bar u should go to a gym to have a trainer with u. If u don't make sure u have a friend over ur head in case u loose ur bar, start picking up the bar with no extra weight untill u find ur balance and don't start with more than 10kg extra(1kg=~2,2 lbs)and add as they et easy. About ur diet try addind some more red meat and lentil soup, avoid diet supplements, protein shakes and under no circumstances don't eat raw eggs or meat, just remember to keep things balanced though. If u need anything else mail at tomthethird@yahoo.com or add wow.mania@hotmail.com to ur messenger( i'm in greece though so just watch out when u IM (ur 8 hours behind us:)) hope i helped cos i was typing for at leat 40 mins





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