how to put on muscle fast?!
Question: How to put on muscle fast?
i would need help with some things...
1...put on muscle as fast as posible...
i have 2 dumbells(i think that's how they are called...a.k.a as weights that you lift to make muscle)...2 kg each...
and every thursday our sport teacher let's us at the schools gym...there are some things there...i can train an hour per week at gym....
that's all i have available...but i don't really know what to do...a explicite plan about what exercises how many an how to do...would be great...
also...a easy way to loose weight...chest/belly and butt...especially...also hips and back.....
i'm only 16 so i don't think that a diet could do me good...idk...a tip or something?
2....
any idea about how can i give up coke?....i think i'm addicted to it...if i don't drink it a day...the next day i have a bad headache ...... any plan about how to give up?...i really want to give up coke and drink only water...i need some explicit steps/tips/guide...
3...
i have most of the time headaches...what could be the problem?
4....
how to be confident?...some tips about how to be confident/happy??
and how not to give up on workout...i mean abandon....
5...
thanx in advance!!!!! alot....
Answers:
you dont need a gym or a machine to get muscle its true that they help tho but in your current situation thats not available do push ups slow not fast and do them in different positions so that sometimes your feet are elevated above your shoulders instead of just being on the ground also instead of doing regular push up do wide spacing ones and you can even do one handed ones.. you may not be able to do them right now but to train for that get into a reg push up position and instead of going down with both arms only go down with one and dont move the other just use for balance then come back up and go down with the opp side that will get your shoulders and chest. use six inches for your abs also crunches running will help pretty much everything. as far as your diet goes chicken and green veggies will get you lean but to gain you have to have some fat to steak would be the best option there. as far as the coke goes sounds like a caffine addiction to me youll just have to wean yourself off of it.. the coke however isnt the problem you can drink it just drink water only while your running and working out and limit how much you drink of the coke.. also in order for you to gain alot of muscle your gonna have to eat alot of food atleast four meals a day and not junk food and not microwaveable food either there loaded down with sodium which is a no no. frozen foods that are precooked are also not that great either but considering your age i dont think youll be able to cook your own food so just eat alot of food and when you get old enough to buy and cook your own stuff without them saying anything then start doing that. also take a pic before you start then three months in take a nother compare .. there is no sure way of staying motivated other than to just do it and keep at it .. the only way to help with that is to have someone to work out with who isnt gonna just give up either.. your gonna be sore and itll last about three weeks then itll calm down. switch up your workout plan every 21 days so that your never doing the same thing over and over your body will get used to it and itll feel like your gettin gnothign done .
Try circuit training with a certified trainer. Weights a little heavy, 3 sets 8-10 reps. Switching muscle sets between reps.
Your headaches are from caffeine withdrawal. After 3-4 days without coke, they will stop.
eat proteins,,walk and work out