Can someone give me tips..or advice..or anythin on working out(gaining muscles)?!
Question: Can someone give me tips!.!.or advice!.!.or anythin on working out(gaining muscles)!?!?
i dont wanna be looking like im on steroids or some of that crazyy hulk size stuff!.!.i just want to have muscles and abs!.!.(im a teenager!.14yrs old)
please tell mee and thanksszWww@Answer-Health@Com
please tell mee and thanksszWww@Answer-Health@Com
Answers:
Well, I get that question a lot at the gym and from my friends!.
Once and for all, here is what I found out from my experience and research!.
Honestly, you might not see a dramatic result in a few weeks; but you will be on the right track towards getting a SIX-PACK stomach soon, if you follow the regimen below:
I did the following for 12 months, probably 360 days out of 365!. As a result, I got my current six pack with 2% body fat!.
1!. Warm up: Start with a regular sit ups, 50 non-stop, in a slow but controlled manner!. You are NOT trying to do as fast as you can, but nice and slowly!. Take a break for a minute before going to the next!.
2!. Upper abs: Do 30-degree angle sit ups!. Lie down on your back, bend your knees 90 degrees!. Lift your upper body only 30 degrees from the ground!. Stop for three seconds!. Then, down!. Repeat this 10 times!. That's one set!. Do five sets with a break in between sets!.
3!. Lower abs: Do flutter kicks!. Lie down on your back flat on the ground!. Lift your feet 30 degrees up from the ground!. Do flutter kicks!. Do 20, that's one set!. Do five sets with a break in between sets!.
4!. Obliques: Do bicycle sit ups!. Just like regular sit ups, except that you touch the right knee with your left elbow, touch the left knee with the right elbow!. 25 reps each set, 2 sets!.
The total reps would be over 200!. I do all of these in the gym, but if you are not accustomed to doing sit ups, you might want to start doing 1/4 of them a day and increase the number of reps!. Otherwise, your abs will get sore and you might have to stop for a few days!.
Unlike other muscles, you do NOT need to do this alternate days!. You may and should do sit ups everyday!.
You will see a noticeable difference in six months and a lot more in a year!. I started doing sit ups right after high school and when I started, I did not have a big belly!. So, it took me only a year to get a six pack!. Depending on your current fitness level, it might take you longer, but you will get there!. The key is patience and persistence!.
Moreover, fitness is 70% diet and 30% exercise, which means that eating healthy is more important than doing thousands of sit-ups!.
So, here is how to eat for the "abs!."
First, eat 6 times a day, every three hours!.
Some of healthy snacks are:
(1) A peanut butter sandwich, especially in the morning: don't worry- peanut butter has GOOD fat, the type the body needs!. I add celery in it, which surprisingly tastes good!.
(2) Fruits: I eat per day two apples, two bananas, two oranges, and other seasonal fruits!. Fruits have low calories but are filling!.
(3) Baby carrots: might be hard to eat first time, but tastes not bad if you get used to it!.
(4) Power bars/ Granola bars: choose the ones with less than 5 grams of fat per serving!.
(5) Soy milk: will take your hunger away and also has protein for muscle building!.
Second, Try NOT to eat a heavy dinner and follow the every 3-hour eating rule (see First above)!. Do not eat within 2 hours before going to bed except a small portion of light snacks listed above!.
Last, do NOT miss breakfast!.
While doing all of those above, if you can do cardio exercises, you will see the results sooner!.
If you have any more questions,
ASK me on MY Blog, http://bodfitness!.blogspot!.com/
I'll answer as much as possible!.
Good luck!.Www@Answer-Health@Com
Once and for all, here is what I found out from my experience and research!.
Honestly, you might not see a dramatic result in a few weeks; but you will be on the right track towards getting a SIX-PACK stomach soon, if you follow the regimen below:
I did the following for 12 months, probably 360 days out of 365!. As a result, I got my current six pack with 2% body fat!.
1!. Warm up: Start with a regular sit ups, 50 non-stop, in a slow but controlled manner!. You are NOT trying to do as fast as you can, but nice and slowly!. Take a break for a minute before going to the next!.
2!. Upper abs: Do 30-degree angle sit ups!. Lie down on your back, bend your knees 90 degrees!. Lift your upper body only 30 degrees from the ground!. Stop for three seconds!. Then, down!. Repeat this 10 times!. That's one set!. Do five sets with a break in between sets!.
3!. Lower abs: Do flutter kicks!. Lie down on your back flat on the ground!. Lift your feet 30 degrees up from the ground!. Do flutter kicks!. Do 20, that's one set!. Do five sets with a break in between sets!.
4!. Obliques: Do bicycle sit ups!. Just like regular sit ups, except that you touch the right knee with your left elbow, touch the left knee with the right elbow!. 25 reps each set, 2 sets!.
The total reps would be over 200!. I do all of these in the gym, but if you are not accustomed to doing sit ups, you might want to start doing 1/4 of them a day and increase the number of reps!. Otherwise, your abs will get sore and you might have to stop for a few days!.
Unlike other muscles, you do NOT need to do this alternate days!. You may and should do sit ups everyday!.
You will see a noticeable difference in six months and a lot more in a year!. I started doing sit ups right after high school and when I started, I did not have a big belly!. So, it took me only a year to get a six pack!. Depending on your current fitness level, it might take you longer, but you will get there!. The key is patience and persistence!.
Moreover, fitness is 70% diet and 30% exercise, which means that eating healthy is more important than doing thousands of sit-ups!.
So, here is how to eat for the "abs!."
First, eat 6 times a day, every three hours!.
Some of healthy snacks are:
(1) A peanut butter sandwich, especially in the morning: don't worry- peanut butter has GOOD fat, the type the body needs!. I add celery in it, which surprisingly tastes good!.
(2) Fruits: I eat per day two apples, two bananas, two oranges, and other seasonal fruits!. Fruits have low calories but are filling!.
(3) Baby carrots: might be hard to eat first time, but tastes not bad if you get used to it!.
(4) Power bars/ Granola bars: choose the ones with less than 5 grams of fat per serving!.
(5) Soy milk: will take your hunger away and also has protein for muscle building!.
Second, Try NOT to eat a heavy dinner and follow the every 3-hour eating rule (see First above)!. Do not eat within 2 hours before going to bed except a small portion of light snacks listed above!.
Last, do NOT miss breakfast!.
While doing all of those above, if you can do cardio exercises, you will see the results sooner!.
If you have any more questions,
ASK me on MY Blog, http://bodfitness!.blogspot!.com/
I'll answer as much as possible!.
Good luck!.Www@Answer-Health@Com
To gain weight you have to eat more calories than you burn!. Start off by estimating how many calories you burn each day using the daily calorie needs calculator http://calorieneedscalculator!.com To gain 1 pound per week, eat 500 calories more than you're burning!. To gain 2 pounds per week, double it and eat 1,000 calories more than you're burning everyday!. To gain muscle, in addition to eating more you also have to stimulate them with enough through resistance training that when they recover, they'll get bigger and stronger!. To get an efficient workout you might want to join a gym if you aren't already a member!.
Guide to Gaining Weight & Muscle - http://straighthealth!.com/pages/guides/g!.!.!.Www@Answer-Health@Com
Guide to Gaining Weight & Muscle - http://straighthealth!.com/pages/guides/g!.!.!.Www@Answer-Health@Com