Getting In Shape.

[Yomyth105]

get membership to ur local gym and start working out!

[9Fade1]

get membership to ur local gym and start working out!

 

 

 

 

 

Yes membership at your local gym, just hope it's not like my local gym which is way overpriced.

[Rebdragon]

And Reb I'm going to assume that's what the problem is.

 

What problem? What are you referring to?

[Powman3]

And Reb I'm going to assume that's what the problem is.

 

What problem? What are you referring to?

 

 

 

Why your upper abs look better than your lower.

[deloriagod]

Really? 'cause my upper abs looks much better than my lower :|. I do sit ups/crunches as well though, and more fat is in fact stored over my lower abdominals. I guess because of that I'm even over the entire abdominals, and that makes it seem like leg lifts do get the entire core :|.

 

 

 

Body fat % also determines whether or not your abs will be showing or if they're covered by a layer of fat. So you could have amazing lower abdominals, they might just not be as visible as your upper abdominals.

[Lenticular_J]

Make sure not to overeat or take those nutritional supplements. Only a select few from well-respected brands will even come close to helping you build muscle and not fat.

[warren211]

I recently bought the Wii fit! Ive only had it for a week but im feeling better already, ive lost a few pounds and its fun, i know its not as great as a gym and can be limited to what you do but say you do it for a year its very cost-effective and it works!

 

 

 

So if youve got a Wii, And cant afford a gym, get the wiifit!

 

Wow... Wii fit is actually a good weight loss program? I always thought it just helped keep people active, maybe burning some calories. To lose pounds with that thing you'd probably have to use it rigorously.

 

 

 

On topic of excersize, I'm trying to get more in my day. I'm 14 and 167 pounds (I'm 5'10'' by the way). My doctor says I'm not overweight, but I could do with losing a few pounds. After all, I can't do more than 3 pushups before my arms get pained and I have to cut corners, thus not doing a true pushup. I'm going to start that 100 pushup thing starting this Monday and see if it works. But does the creator of the program have any medical experience that he can say it works? or is he a user of the program who found good results?

[deloriagod]

Make sure not to overeat or take those nutritional supplements. Only a select few from well-respected brands will even come close to helping you build muscle and not fat.

 

 

 

You should definitly know what you're taking before you start taking anything. The people at the health stores will try to sell you anything ifthey think you don't know what it actually does.

[Rebdragon]

On topic of excersize, I'm trying to get more in my day. I'm 14 and 167 pounds (I'm 5'10'' by the way). My doctor says I'm not overweight, but I could do with losing a few pounds.

 

With 167 at 5'10", you're body fat percentage should not be anywhere near high. What you need to do is put on weight in muscle, not lose it in fat.

 

 

 

And what kind of medical experience are you asking for? It's basic strength building man. Besides, the 100 push up challenge is great not only in that it helps and motivates you to stength build, but it also helps you gauge your progress well. If you're not able to do more push ups over a certain amount of time, something is wrong, either with you or the program you're using. If such a problem arises, all that is needed is to find it and fix it so that you start seeing results again. No need for serious investigation here man, just give it a shot.

[Dexek]

Well, I'm about to go out and cut hay, but I'll throw on a little bit of infomation.

 

 

 

Now, I'll have to saw that I swear by situps, push ups, and running (namely basketball). I consider myself to be quite active, and during my time at school would play at least 1 hour of basketball a day (noon) and get it in whenever I could. What can I say, I love the sport. The jumping is quite good for everything from the chest down. That is right, jumping works your stomach, and a strong stomach enhances jumping height. Constantly moving, even when you're tired is the key factor that will produce results.

 

 

 

The pushups, well I swear by them because they are such a simple exercise, and they work. My pushup method is just do them until I can't anymore, and when you can't keep trying too. Once you definitely can't do anymore, switch from grounding on your toes to grounding on your knees, and do some more. Once you are laying flat out on the ground, wait a few minutes, and try again. Obviously, wait longer if it takes a long time for you to moderately recooperate. I believe that working yourself when you feel you can take no more is when results will begin. However, don't make yourself sick, or something stupid. You should learn your limits if you don't already know them. Along with pushups, a variety of benchpresses also help the chest, arms, and back. I won't get into them because I can't be sure that everyone has equipment.

 

 

 

Situps are often ineffetive because they are done incorrectly. When you do situps, do not put your arms around your head or neck and pull up with your arms as well as your stomach. Put those arms at your side, or in such a way that they are attempting to touch your toes when in the situp position (but do not pull and attempt to touch your toes). Try to do a full situp so that your elbows pass your knees, or as far as you can sit up. If you do want abdominal muscles, do no just to straight situps, but go to the sides as well. It is hard to explain, but I hope that you can understand. If you are doing it right, you should start to feel a burn in the side of your stomach. I would also like to say that crunches are just as good as situps if not better, but I just do whatever I feel like at the moment.

 

 

 

Stretching. You should always stretch before and after exercising, or any sport. It helps to prevent injury, and will allow you to get the most out of your routine. Stretching should be slow, but have a strong followthrough. If you check out some websites, you can get great stretching guides, and they will enhance your workout to the point that they are a requirement.

 

 

 

I'm sorry that I can't write anymore about the use of weights, or various non-weight exercises, but I need to go to the field. Do not forget nutrition and proper rest along with exercising because they do definitely play a part. That does not mean to stop eating. Actually, as you build more muscle you can eat more due to a higher metabolism that is formed in the process. Keep hydrated (drink water), and have fun. :

 

 

 

EDIT: Ok, my tractor is low on fuel, and someone else has the fuel key, so I'll be waiting another 30 minutes. Perfect time to write some more.

 

 

 

Ok, I saw a discussion about leg lifts, and can not believe that I left them out. They are great if accompanied with other abdominal exercises. In leg lifts you actually feel a burn earlier on than most abdominal exercises. Normal leg lifts with the straight lifting up motion are even better if accompanied by lifting to the sides, just like doing situps/crunches to the sides is better than normally straight up and down.

 

 

 

Alright.. got the fuel key a bit faster than I thought, so that's it. I would like to say, do not expect results overnight. You may see some as early as a week, but if you don't see any results for a whole month (unlikely), keep at it and do not give up.

[Wizz]

Erm, join a sports or a gym club?

 

Thats what I did. (I never go to the Gym, I don't think theres a Gym near here >.>)

 

Only my Lower Body is great! But upper body, eh can't complain....

[Zeddude]

I recently bought the Wii fit! Ive only had it for a week but im feeling better already, ive lost a few pounds and its fun, i know its not as great as a gym and can be limited to what you do but say you do it for a year its very cost-effective and it works!

 

 

 

So if youve got a Wii, And cant afford a gym, get the wiifit!

 

Wow... Wii fit is actually a good weight loss program? I always thought it just helped keep people active, maybe burning some calories. To lose pounds with that thing you'd probably have to use it rigorously.

 

 

 

 

No not really, i do 30 mins - an hour a day! And theres many things to choose from, Muscle Workouts, Yoga, Improving Balance, and Aerobic, So all in all, has some variety and its really good, Thing is it has to fit in with your weight loss program, youd have to eat healthier aswell. Do the Body test daily to learn your centre of balance e.g how much weight is on the left foot and how much is on the right foot, to learn your BMI (body mass index) and to learn your Wii Fit age, What age your body is say your 20, you'd want to have a WIIFIT age close to 20, or even under it. It even tellse you if your body is strong or weaker then it should be.

[Faux]

for the stats... I guess the Wii Fit is fine. From what it looks like though, you're better off working out for an hour at a gym a couple of days a week than spending an hour everyday with the Wii Fit.

[Powman3]

for the stats... I guess the Wii Fit is fine. From what it looks like though, you're better off working out for an hour at a gym a couple of days a week than spending an hour everyday with the Wii Fit.

 

 

 

I agree. You'd get stronger/fitter a lot faster.

 

 

 

But like I said earlier, having the muscle does not mean you have the health.

[Zeddude]

for the stats... I guess the Wii Fit is fine. From what it looks like though, you're better off working out for an hour at a gym a couple of days a week than spending an hour everyday with the Wii Fit.

 

 

 

I agree. You'd get stronger/fitter a lot faster.

 

 

 

But like I said earlier, having the muscle does not mean you have the health.

 

 

 

Yea, i guess you two are right, i did go to the gym for 3 months and lost a few kilos but then school and coursework piled on top of me leaving no time for the gym, and then i just gained even more then i lost. >.<

 

 

 

Thing is, in London, ive not seen many teens or kids going to gyms so thats why i wouldnt want to be the only teen there, i'd probably ask a friend to go with me..

[Tom_Servo]

My advice is to find a friend who will exercise with you. You will push yourself harder and won't get bored as fast when there is someone to push you and talk to.

[Kriegsmier]

Mix crunches and leg lifts. Flutter Kicks are probably the best. Legs straight outstretched 6inches off the deck at all times back flat on the deck maybe crunched up some to tighten the muscles, then just kick like you would when you are swimming. Keep legs straight and off the deck at all times. After you've done your set, hold the legs 6 inches off the deck for as long as you can. Always push yourself. Putting your hands under you, palms on the deck, behind on the top of your hands helps out.

 

 

 

Like said in the thread, situps and crunches are only good if they are done right. Grab your biceps with each hand keep your arms against your stomach and go up. Forearm to thigh.

 

 

 

Planks. Pushup position, but forearms on the deck. Clasp your hands or have them seperated, either works. Just hold yourself as long as possible, you will feel it in your midsection.

 

 

 

All of these will give you muscle definition and core strength.

[mrpez]

get a good friend to work out with.

 

 

 

with the help of two close friends that work out with me every day i got the six pack i always wanted and have become a pretty good swimmer.

 

 

 

since you're skinny i dont think cardio is really your problem. create a workout tailored to your abilities and time schedule. dont overdo it, and make sure to have fun with it. make sure you eat well, and maybe take protein supplements if you want to bulk up. (although if you take protein powder you will want to do some cardio three times a week to avoid fat buildup).

 

 

 

edit: www.crossfit.com, these are the guys that trained the actors in 300. nice workouts with detailed explanations, although i prefer to use my own methods.

[Iamdan]

I'm an athlete and here's a couple things off the top of my head that works for me:

 

 

 

Push up and crunch ladders - Do a push up, run 20m and do a crunch, run back and do 2 push ups, run 20m and do 2 crunches etc. I go up to 15 but you might want to start on 10.

 

 

 

Beep test/shuttle run - Basically you download an mp3 file, which is a guy talking like this: "level 1, 1.... *beep* level 1, 2.... *beep* .. etc .. level 1, 10.... *beep*.. level 2, 1... " etc You run 20m, and aim to hit the 20m line on the beep, then turn around and run back. The first time I did this test I was in grade 8 and horribly unfit, I managed to get level 10.5. How high you can get is mostly willpower, but it gets you fit pretty quickly if you do it once a week.

 

 

 

10 by 200m - I'm not going to lie, this sucks. Easily my least favorite training session. The idea is to pick a time to run 200m in 10 times with a strict 2 minute recovery between them. (It takes 2 minutes for your lactic acid energy system to replenish) Any longer than 2 minutes and the session quickly becomes less effective. I run each in 31 seconds, but you'll want to start off with 37-38. When you get to around the 8th rep you feel like you can't possibly finish, but your body can always work much harder than you think it can. The best way to do this is mark out halfway points, and aim to hit your halfway mark halfway through the time allowed for each rep.

 

 

 

I can use our school gym pretty much whenever, if you don't have access to equipment you might want to consider getting a gym membership. Bench press, shoulder press, curls, squats and flys is what I mostly concentrate on.

 

 

 

Cycling is also good, I rode to school everyday from grade 5-7 and I got big toned legs from it. (68cm around at the top with only a tiny pinch of fat atm) The running I do has helped me keep them.

[Inuashakent]

Getting bigger and maintaining a regular, healthy diet is pretty hard...

 

 

 

Just gain a few 10 pounds then burn it all up with push ups and sit ups. You can lift weights, but I'm 14 and don't want to stunt my growth... You, on the other hand can.

[jemathonical]

If you want abs, you might as well do a full body workout and build up muscle evernly around your body. Because if you are doing all the exercises right you will sue your core and build up your abs.

 

 

 

And you may not even get abs in the end (don't mean to discourage you), because some people don't show muscle. Look at Kostya Tzu

 

 

Does hundreds of sit ups, and would have a stomach like a brick wall, but he doesn't have a 6 pack.

 

 

 

All you really need to do is go to 1 session with a personal trainer and get a training regime. After you know what to do and when to do it, you can do it by yourself or with a mate.

[ElkNight]

Getting bigger and maintaining a regular, healthy diet is pretty hard...

 

 

 

Just gain a few 10 pounds then burn it all up with push ups and sit ups. You can lift weights, but I'm 14 and don't want to stunt my growth... You, on the other hand can.

 

Lifting weights doesnt stunt growth.

 

http://www.phpbbserver.com/emcforum/viewtopic.php?t=7611&mforum=emcforum

 

http://wiki.answers.com/Q/Does_working_out_as_a_teen_stunt_your_growth

 

http://www.teenhealthfx.com/answers/Sports/1441.html

 

http://www.exrx.net/Questions/ExerciseSafety.html

[jemathonical]

Getting bigger and maintaining a regular, healthy diet is pretty hard...

 

 

 

Just gain a few 10 pounds then burn it all up with push ups and sit ups. You can lift weights, but I'm 14 and don't want to stunt my growth... You, on the other hand can.

 

Lifting weights doesnt stunt growth.

 

http://www.phpbbserver.com/emcforum/viewtopic.php?t=7611&mforum=emcforum

 

 

 

That fella used 5ish example of people whose growth didn't stunt. Hardly convincing considering there are pro athletes who probably had a special program set for them. I think that if you do too much at a young age, like without recovering properly it will stunt your growth because your muscles will keep tearing.

[amoeba_009]

Getting bigger and maintaining a regular, healthy diet is pretty hard...

 

 

 

Just gain a few 10 pounds then burn it all up with push ups and sit ups. You can lift weights, but I'm 14 and don't want to stunt my growth... You, on the other hand can.

 

 

 

Weight lifting under your body weight will not stunt your growth. Also using correct form and technique.

 

 

 

I'm an athlete and here's a couple things off the top of my head that works for me:

 

 

 

Push up and crunch ladders - Do a push up, run 20m and do a crunch, run back and do 2 push ups, run 20m and do 2 crunches etc. I go up to 15 but you might want to start on 10.

 

 

 

Beep test/shuttle run - Basically you download an mp3 file, which is a guy talking like this: "level 1, 1.... *beep* level 1, 2.... *beep* .. etc .. level 1, 10.... *beep*.. level 2, 1... " etc You run 20m, and aim to hit the 20m line on the beep, then turn around and run back. The first time I did this test I was in grade 8 and horribly unfit, I managed to get level 10.5. How high you can get is mostly willpower, but it gets you fit pretty quickly if you do it once a week.

 

 

 

10 by 200m - I'm not going to lie, this sucks. Easily my least favorite training session. The idea is to pick a time to run 200m in 10 times with a strict 2 minute recovery between them. (It takes 2 minutes for your lactic acid energy system to replenish) Any longer than 2 minutes and the session quickly becomes less effective. I run each in 31 seconds, but you'll want to start off with 37-38. When you get to around the 8th rep you feel like you can't possibly finish, but your body can always work much harder than you think it can. The best way to do this is mark out halfway points, and aim to hit your halfway mark halfway through the time allowed for each rep.

 

 

 

I can use our school gym pretty much whenever, if you don't have access to equipment you might want to consider getting a gym membership. Bench press, shoulder press, curls, squats and flys is what I mostly concentrate on.

 

 

 

Cycling is also good, I rode to school everyday from grade 5-7 and I got big toned legs from it. (68cm around at the top with only a tiny pinch of fat atm) The running I do has helped me keep them.

 

 

 

Hes not looking to cut hes looking to bulk up, so fast or HITT cardio isent for him slow pace is so that whilst on the high calorie diet, he dosent bloat up like a potato.

 

 

 

 

 

Anyway, what you looking at is a 4 day split, 2 body parts per day. For a beginer its best to start with compound expercises, and then after about a month branch off into isolation. The standard split is as follows.

 

day1: back + biceps

 

day2: legs + abs

 

day3: chest + triceps

 

day4: shoulders + traps

 

 

 

This however can be modified later on to how your body works, ie doing back and legs in the same day is perfectly fine however, they are both huge groups to cover, taking a huge toll on your body resulting in the not optimal growth or in some cases muscle loss. I can give you exercises to do if you pm me, or seek a professionals help, or visit bodybuilding.com, exellent site.

 

 

 

Your diet will need cleaning up with healthy calories added, ie. rice; potatoes; fish; poultery; high fibre or if your vegan, predigested whey or partially digested whey, as a protien suppliement. Around 50$ for two months supply, its best not to start with suppliments until your past your three month mark. Brb, dinner. Okay im back, join your local YMCA, or if you have money, a high quality gym. Personally ive done both, the good qulaity will be less cowded, however, the YMCA is an awsome atmosphere with helpfull people. If you have specific questions pm or just reply here. :thumbsup:

[Hannibal88]

Couldn't read half of the replies because I was cringing at the amount of uneducated people in bulking up. It's simple:

 

 

 

1. Put together a full body routine including mostly COMPOUND moves and a few isolations if you want. Compounds are military press, squats, deadlifts, dips, bench press, bent over row etc. which will put overall mass on you quicker than silly isolation exercises.

 

 

 

2. Want to put on muscle and you're not eating more than your BMR? Forget about it, then. Calorie surplus + heavy lifting = growth. 6 meals a day, protein the core of every meal with carbs. Do not neglect good fats such as nuts, fish oil etc.

 

 

 

3. DON'T neglect your legs. Training your legs releases growth hormone, adrenaline and also more importantly testosterone.

 

 

 

Eat big + lift big + sleep hard = muscle growth.