Tips for a Workout Guide/Plan?!
Question: Tips for a Workout Guide/Plan!?
Ok i am a 15 year old guy who in sophomore year and the year before i weighed a total of 220 lbs and i lost alot of weight and drop down to 145 and now i want to gain weight back but not fat muscle,
i have an Iron Gym pull-up bar and i have someDumbbells and i live very close to a park!. i was wondering if you can make me an workout guide!. which exercises to do and how, i also have the energy drink Muscle Milk!.
and my weight goal is around 180, and i dont want ALOT of muscle i just want to be more lean and cut!.Www@Answer-Health@Com
i have an Iron Gym pull-up bar and i have someDumbbells and i live very close to a park!. i was wondering if you can make me an workout guide!. which exercises to do and how, i also have the energy drink Muscle Milk!.
and my weight goal is around 180, and i dont want ALOT of muscle i just want to be more lean and cut!.Www@Answer-Health@Com
Answers:
Well you will need a little bit of material for you body to work with if you're going to build muscle!.
You're going to gain weight, naturally, because muscle comes with weight!.
Your program of eating healthy and working out and will help you gain weight AND muscle!.
But you're going to need a good work out plan:
If you're going for a 6 day plan per week, try this!.
DAY 1: Conditioning ---> Stairs, aerobic and anaerobic activities like speed ladders and squat jumps in just enough reps that won't kill you!. Try adding some light weight to your workout once you get into a routine, but don't strain yourself!.
DAY 2: Steady effort ---> Go for a 25-30 minute run so that you get a sweat going!. Then after that, in an effort to give attention to each area of your body, try this exercise circuit called "Crunch Club"!. Crunch Club is a series of crunches and sit-ups that would target your upper and lower abs!. I'll put the crunches at the bottom!.
DAY 3: Conditioning+Strength ---> You should do your conditioning but with more reps and intensity, make yourself work, if you aren't tired at the end, you might have been taking it too easy!. After, if you have access to a weight room or weights, try some upper body workouts like bicep/tricep curls, shoulder shrugs, and also military/bench pressing (make sure you're at a comfortable weight to so that you can do all your reps and you are benefitting from your workout)
DAY 4: More Steady Effort ---> Go for another run, maybe pick up the pace a little!. When you're done this time, instead of doing crunch club, try some comfortable stretching and yoga poses!. Yoga may sound kinda girlish, but some yoga poses take an incredible amount of strength and flexibility!.
DAY 5: Mix it up a bit ---> if you want to try something different and easier to do, try jump roping or steady jumping jacks!. Do it for 10 minutes straight!. It will be rather difficult but pace yourself!. Other things you could do would be: medicine ball throws, wall walks (you put your legs up on a wall with the front of your body and your face facing wall and walk yourself along the wall as long as possible!.)
DAY 6: Conditioning ---> Same as DAY 1 !.!.!.!. with and 10 minute cool down run at the end!.
CRUNCH CLUB---> #1: legs bent!.!.!. #2: Right leg crossed over the left leg!.!.!. #3: Left leg crossed over the right leg!.!.!. #4: Legs bent in the air!.!.!. #5: Legs straight up in the air (make sure to get your shoulders and lower back off of the ground)!.!.!. #6: Straighten out one leg and raise it six inches off the ground and bend your other leg!.!.!. #7: The opposite of #6!.!.!. #8: Lemon squeezes (lay flat, then slowly sit up and bring your knees to your chin while keeping your arms and the lower half of your legs parallel to each other)!.!.!. #9: Butt-ups (lay flat on your back, and kick your butt up off of the ground as high as your legs go!. instead of letting your legs fall back towards your face, be sure to make sure they're powering toward the ceiling)!.!.!. #10: lay flat on your back with your legs flat and sit up as best you can without bending your legs!.
Tips for a completing the workout:
Music: if you have an ipod or and Mp3, take it along in the weight room or on your run or during all the workouts to help you pace yourself and to take your mind off of things so that your workout flows easier!.
Friends: Find someone to work with you!.
You're welcome!. This could benefit an athelete for any sport!.Www@Answer-Health@Com
You're going to gain weight, naturally, because muscle comes with weight!.
Your program of eating healthy and working out and will help you gain weight AND muscle!.
But you're going to need a good work out plan:
If you're going for a 6 day plan per week, try this!.
DAY 1: Conditioning ---> Stairs, aerobic and anaerobic activities like speed ladders and squat jumps in just enough reps that won't kill you!. Try adding some light weight to your workout once you get into a routine, but don't strain yourself!.
DAY 2: Steady effort ---> Go for a 25-30 minute run so that you get a sweat going!. Then after that, in an effort to give attention to each area of your body, try this exercise circuit called "Crunch Club"!. Crunch Club is a series of crunches and sit-ups that would target your upper and lower abs!. I'll put the crunches at the bottom!.
DAY 3: Conditioning+Strength ---> You should do your conditioning but with more reps and intensity, make yourself work, if you aren't tired at the end, you might have been taking it too easy!. After, if you have access to a weight room or weights, try some upper body workouts like bicep/tricep curls, shoulder shrugs, and also military/bench pressing (make sure you're at a comfortable weight to so that you can do all your reps and you are benefitting from your workout)
DAY 4: More Steady Effort ---> Go for another run, maybe pick up the pace a little!. When you're done this time, instead of doing crunch club, try some comfortable stretching and yoga poses!. Yoga may sound kinda girlish, but some yoga poses take an incredible amount of strength and flexibility!.
DAY 5: Mix it up a bit ---> if you want to try something different and easier to do, try jump roping or steady jumping jacks!. Do it for 10 minutes straight!. It will be rather difficult but pace yourself!. Other things you could do would be: medicine ball throws, wall walks (you put your legs up on a wall with the front of your body and your face facing wall and walk yourself along the wall as long as possible!.)
DAY 6: Conditioning ---> Same as DAY 1 !.!.!.!. with and 10 minute cool down run at the end!.
CRUNCH CLUB---> #1: legs bent!.!.!. #2: Right leg crossed over the left leg!.!.!. #3: Left leg crossed over the right leg!.!.!. #4: Legs bent in the air!.!.!. #5: Legs straight up in the air (make sure to get your shoulders and lower back off of the ground)!.!.!. #6: Straighten out one leg and raise it six inches off the ground and bend your other leg!.!.!. #7: The opposite of #6!.!.!. #8: Lemon squeezes (lay flat, then slowly sit up and bring your knees to your chin while keeping your arms and the lower half of your legs parallel to each other)!.!.!. #9: Butt-ups (lay flat on your back, and kick your butt up off of the ground as high as your legs go!. instead of letting your legs fall back towards your face, be sure to make sure they're powering toward the ceiling)!.!.!. #10: lay flat on your back with your legs flat and sit up as best you can without bending your legs!.
Tips for a completing the workout:
Music: if you have an ipod or and Mp3, take it along in the weight room or on your run or during all the workouts to help you pace yourself and to take your mind off of things so that your workout flows easier!.
Friends: Find someone to work with you!.
You're welcome!. This could benefit an athelete for any sport!.Www@Answer-Health@Com
sorry if my answer is a bit overbearing!.!.
i take fitness seriously!.!.
but hey!.!. you asked!.!.
haha
:)
yeah and this may be difficult (or very easy) but i'm a 16 year old junior and i do track and i am very fit!.!. please let me know!.!.Www@Answer-Health@Com
i take fitness seriously!.!.
but hey!.!. you asked!.!.
haha
:)
yeah and this may be difficult (or very easy) but i'm a 16 year old junior and i do track and i am very fit!.!. please let me know!.!.Www@Answer-Health@Com