Help me get buff/ripped for next school year's startup!?!


Question:

Help me get buff/ripped for next school year's startup!?

Hey Guys; welll; I've got a little question on workouts. First of all; I'm 15; about 5'8"; and around 130lbs. So; I guess you could say I'm your average healthy young growing man. But; I recently saw some friends from school a while ago and noticed how in shape their getting; and their arms are WAYYY bigger than they used to be. Well; I started thinking--What is the best way/workout routine to go about me getting nice and toned before the next school year starts???

Also Side Notes: My two main reasons are: get ready for my hockey season because I'll be playing on varsity [YIIKES!!!]; and two: to have a little something more to impress the girls;)
And also; I'll add that I've got nothing special @ home; you know; just a standard weight set with a bar that itself weighs about 40 lbs. and also a bar for curls. And also; I might add that there's PLENTY of weight too choose from; so I guess I won't have to worry AT ALL about 'maxing out' the set...lol

So I'd like to hear from all you workout 'gurus' out there about what is the best way for me to get ripped and toned!! Thanks!


Answers:

To get ripped and toned you have to reduce your body fat.
If you weight train to build muscle and do not get rid of the fat that is hiding your muscle then you will have no chance of looking toned.
Secondly, you can not get bigger and smaller at the same time so start with a routine that focuses on fat loss. This will include a combination of cardio and strength training, once you get rid of the excess fat you can then work on adding bulk. The reason I say you can not do this all at once is partly because your diet for weightloss will be very different than your diet for body building.
To get the best results I would recomend a Personal Trainer, but to start I would suggest cardio 3 times per week. This could be running cycling skipping, anything that raises your heart rate. If you are time poor or do not enjoy long cardio sessions try interval training, Eg 20min of cycling would involve an 8 second sprint followed by a 12 second recovery. This is tough going and you may not make the full 20min at first, but keep at it. Then throw in 2 strength training sessions per week with a 2-4 days recovery inbetween. In your program include at least 1 push exercise 1 pull exercise and 1 for the legs.
Example of a push exercise : chest press, push ups, dips etc
Example of a pull exercise: lat pull down, chins, cable row
Legs could be squats oe lunges.( This will target every major muscle group)
While you are developing technique keep weights fairly low and reps high. When you can do three sets 12 to 15 reps with perfect form then you can up your weights.




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