I am 15 and need a workout plan?!
Question: I am 15 and need a workout plan!?
I cant go to the gym
I have a workout bench at home, not good for much except for bencing and leg exercises
I am 6'2 and 145 pounds
I need some type of easy diet to follow and some type of workout plan for me to get that six pack and build some muscles
thanks :)Www@Answer-Health@Com
I have a workout bench at home, not good for much except for bencing and leg exercises
I am 6'2 and 145 pounds
I need some type of easy diet to follow and some type of workout plan for me to get that six pack and build some muscles
thanks :)Www@Answer-Health@Com
Answers:
6'2 145 !! That's great man!. I see potential!.
Diet:
go get some protein and a mixer!. Drink 3 of these a day!. 1 when you get up one during lunch before or after and one before you go to bed!. Eat Eat Eat!. If you want the six pack bad you have to eat high protein and less fat so try meat and veggies lay off all the bad high calorie stuff!.
Plan:
You must get your a$$ to the gym!. the weight you lift is all relevant to you!. start light with what you can do 15 reps with on every muscle group and go up 10 pounds every set till you can only lift 4 or 6 reps!. 15<---warm up,10,8,6!.
Mix these up a bit!. muscles that feel the same weight and routine will become balanced and stop growing!. Legs are key so squat your a$$ off if you want to gain mass and testosterone!.
Day 1: Back, Trics , abs
Day 2: Legs, shoulders, abs
Day 3: Chest, bics, abs
Run or cycle to keep the weight off your mid section!.
Keys:
What you eat
Proper techniqueWww@Answer-Health@Com
Diet:
go get some protein and a mixer!. Drink 3 of these a day!. 1 when you get up one during lunch before or after and one before you go to bed!. Eat Eat Eat!. If you want the six pack bad you have to eat high protein and less fat so try meat and veggies lay off all the bad high calorie stuff!.
Plan:
You must get your a$$ to the gym!. the weight you lift is all relevant to you!. start light with what you can do 15 reps with on every muscle group and go up 10 pounds every set till you can only lift 4 or 6 reps!. 15<---warm up,10,8,6!.
Mix these up a bit!. muscles that feel the same weight and routine will become balanced and stop growing!. Legs are key so squat your a$$ off if you want to gain mass and testosterone!.
Day 1: Back, Trics , abs
Day 2: Legs, shoulders, abs
Day 3: Chest, bics, abs
Run or cycle to keep the weight off your mid section!.
Keys:
What you eat
Proper techniqueWww@Answer-Health@Com
for big muscles and toned six pack
keep eating normal, and buy protein powder or whatever, take that after your work out, the protein builds muscle and faster recovery from workouts, eat healthy, and 7,8,9 cups of H2O everyday, take vitamins
for muscle gain lift weights where you could only lift it 4 or 5 times, thats the weight im talking about, every 2 days or so lift lift lift, for cardio and toning, boxing, jogging(sprinting), and a martial arts, I suggest karate(kyokushin), make sure to rest, the body needs to repair the muscles, a new layer of muscle grows on top of the otherWww@Answer-Health@Com
keep eating normal, and buy protein powder or whatever, take that after your work out, the protein builds muscle and faster recovery from workouts, eat healthy, and 7,8,9 cups of H2O everyday, take vitamins
for muscle gain lift weights where you could only lift it 4 or 5 times, thats the weight im talking about, every 2 days or so lift lift lift, for cardio and toning, boxing, jogging(sprinting), and a martial arts, I suggest karate(kyokushin), make sure to rest, the body needs to repair the muscles, a new layer of muscle grows on top of the otherWww@Answer-Health@Com
I work out at home, just using two 10 pound hand weights!.
First I start by taking the weights and doing a swimming motion, reaching your arms out from your body and making ovals!. I do this 20-30 times, it works your back and side muscles, as well as your chest and arms!.
Second I hold the weights straight out from my body and make small circles!. This works your chest and arms!.
Third, I plant my feet, and holding the weights, I turn my torso to the right and reach for the sky with my left arm, then turn left, and reach with my left!. I do this 100 times, or until my arms get tired!. This works your arms and your sides!.
Fourth, I lay down and do 20 normal crunches, then 20 crunches with my left leg crossing my right leg, touching my right elbow to my left knee!. Then I do 20 with my right leg crossing my left, my left elbow touching my right knee!. I finish up with 30-40 bicycle motions with my legs while lying on my back!.
Fifth -After all that, my stomach muscles are tired, so I get up and do about 10-20 more swimming motions with the weights!.
To finish, I do about 20-30 push ups!.
This might sound like a lot, but it really only takes about 15-20 minutes, and it really works your whole torso!. It's good to get 20-30 minutes of running in each day as well!.
If you want a diet to improve muscle growth, eat lots of low fat protein (boiled eggs, chicken breast, rice and beans)!. it also helps to take calcium and zinc supplements!.
I'm not a personal trainer or anything, these were things I took from different workouts I found on the web, I wanted something I could do with no expensive equipment at home!.Www@Answer-Health@Com
First I start by taking the weights and doing a swimming motion, reaching your arms out from your body and making ovals!. I do this 20-30 times, it works your back and side muscles, as well as your chest and arms!.
Second I hold the weights straight out from my body and make small circles!. This works your chest and arms!.
Third, I plant my feet, and holding the weights, I turn my torso to the right and reach for the sky with my left arm, then turn left, and reach with my left!. I do this 100 times, or until my arms get tired!. This works your arms and your sides!.
Fourth, I lay down and do 20 normal crunches, then 20 crunches with my left leg crossing my right leg, touching my right elbow to my left knee!. Then I do 20 with my right leg crossing my left, my left elbow touching my right knee!. I finish up with 30-40 bicycle motions with my legs while lying on my back!.
Fifth -After all that, my stomach muscles are tired, so I get up and do about 10-20 more swimming motions with the weights!.
To finish, I do about 20-30 push ups!.
This might sound like a lot, but it really only takes about 15-20 minutes, and it really works your whole torso!. It's good to get 20-30 minutes of running in each day as well!.
If you want a diet to improve muscle growth, eat lots of low fat protein (boiled eggs, chicken breast, rice and beans)!. it also helps to take calcium and zinc supplements!.
I'm not a personal trainer or anything, these were things I took from different workouts I found on the web, I wanted something I could do with no expensive equipment at home!.Www@Answer-Health@Com
Keep in mind
If your goal is to tone use light weights and more reps
If your goal is to built muscle lift heavy weights less reps
Skip a day to let your muscles recover!.
SLOW REPS on all including abs!.!.FORM IS KEY!.Www@Answer-Health@Com
If your goal is to tone use light weights and more reps
If your goal is to built muscle lift heavy weights less reps
Skip a day to let your muscles recover!.
SLOW REPS on all including abs!.!.FORM IS KEY!.Www@Answer-Health@Com
lift heavy weights first to build the muscle then lift light weights more times to get tonedWww@Answer-Health@Com