I did have a previous topic but it didn't really see much attention and I wasn't very detailed in it, so here goes. Hopefully there are some smart people in this forum that can help me out.

 

Starting on Tuesday, I'm going to start working out and stuff. I'd like to loose some of the little fat I have (kinda chubby), and gain some muscle (heck, a 6 pack would be pretty sweet, but I really don't know much about that. I just know the key to a six-pack is diet over exercise, but I'm not sure how long it would take). I'm male, 15, somewhere around 5-6, and 150lb. I don't need to be ripped, but I do want to be toned and stuff. My deadline is somewhere around the middle of July. I don't really want to show any big change until the summer starts, but are there any exercises I should be doing now? That way, when I lose weight I'll have some tonage-ness under the fat? I don't really have much, except for an exercise ball, a few weights, and a Nike+ sensor. I've got a bit of free time now, and once summer hits, I'm going to be devoting all my time to shaping up. So, TIF, could you help me out with a routine or something?

there any exercises I should be doing now? That way, when I lose weight I'll have some tonage-ness under the fat? I don't really have much, except for an exercise ball, a few weights, and a Nike+ sensor.

 

Is it at all possible to get access to a gym?

there any exercises I should be doing now? That way, when I lose weight I'll have some tonage-ness under the fat? I don't really have much, except for an exercise ball, a few weights, and a Nike+ sensor.

 

Is it at all possible to get access to a gym?

 

Very possible. But I'd like some exercises I can do at home daily and stuff. Like push-ups, crunches, stuff like that.

there any exercises I should be doing now? That way, when I lose weight I'll have some tonage-ness under the fat? I don't really have much, except for an exercise ball, a few weights, and a Nike+ sensor.

 

Is it at all possible to get access to a gym?

 

Very possible. But I'd like some exercises I can do at home daily and stuff. Like push-ups, crunches, stuff like that.

 

Gym membership. With one you will see results a million times faster (if you even see any with working out at home). Why don't you want to get one? Nervous?

 

Very possible. But I'd like some exercises I can do at home daily and stuff. Like push-ups, crunches, stuff like that.

 

Gym membership. With one you will see results a million times faster (if you even see any with working out at home). Why don't you want to get one? Nervous?

 

reasons for not going to a gym:

- travel time

- unneccessary, effective exercises exist for everything to be done at home

- significant others will see you work out, thus you cannot skip it

- more sets can be done each day, as breaks can be used for other things around the house

- no excuse "not to go" working out at home takes 40 mins for 40 mins of workout. There is no pressure to "look good" in the gym, you compete against yourself.

- cheaper

 

it's up to personal preference though. i know i work out a lot more after investing the money i would be spending for gym membership on my own exercising equipment. each to their own.

I did have a previous topic but it didn't really see much attention and I wasn't very detailed in it, so here goes. Hopefully there are some smart people in this forum that can help me out.

 

Starting on Tuesday, I'm going to start working out and stuff. I'd like to loose some of the little fat I have (kinda chubby), and gain some muscle (heck, a 6 pack would be pretty sweet, but I really don't know much about that. I just know the key to a six-pack is diet over exercise, but I'm not sure how long it would take). I'm male, 15, somewhere around 5-6, and 150lb. I don't need to be ripped, but I do want to be toned and stuff. My deadline is somewhere around the middle of July. I don't really want to show any big change until the summer starts, but are there any exercises I should be doing now? That way, when I lose weight I'll have some tonage-ness under the fat? I don't really have much, except for an exercise ball, a few weights, and a Nike+ sensor. I've got a bit of free time now, and once summer hits, I'm going to be devoting all my time to shaping up. So, TIF, could you help me out with a routine or something?

 

If you can, get a pull-up bar. I have one and I use it throughout the day many times. If you can't do a pull-up, do assisted pull-ups until you build the strength to do one. Do some super sets. One thing I like to do is do regular pull-ups, regular pushups, close hand pull-ups, close hand pushups, wide arm pull-ups, wide arm pushups. Do them right after another until muscle failure.

 

Also, for a six-pack, "diet over exercise" isn't exactly true. While you do need a diet to keep the fat from continuously building up, you need to actually build the muscle, as well. Start off by doing crunches, bicycle crunches, captain's chairs, and the sort. Mix it in with a LOT of running, as that's what burns off the fat to reveal the muscle. Don't just do rectus abdominus workouts (the "six-pack" muscle), work your obliques and your entire core as well. A stronger core will beat out a stronger six-pack any day.

 

Cardio is definitely your friend. If you want something that can really rip you a new one, try plyometrics. Run in the mornings (I love running in the mornings, especially if it's misty out). Start off slow, but gradually build-up. Something I did in basic was what's called 30-60's or 60-120's. Basically you'll sprint as hard as you can for 30 (or 60) seconds, and then walk for 60 (or 120) seconds, sprint for 30 (60) seconds, walk for 60 (120) seconds, and repeat for about 20-30 minutes.

 

This summer (when I'm not at my summer AT), what I'll be doing is going on a half hour jog in the mornings (nothing too strenuous), then continue doing some cardio (30 minutes of plyo), and vary my routines. That's a very good tip is to vary your routines, it's called muscle confusion, it'll get you results faster and keep your from peaking. For instance, Monday's you can do Chest and Back workouts, Tuesday's you can do solely cardio (plyometrics for instance), Wednesday's you can do Legs and Back, Thursday's you can do cardio or something different like yoga (don't laugh, yoga can kick your [cabbage]), Friday's you can do Arms and Chest, Saturday's another cardio day, and then Sunday's can be just a day off. I'd mix in an ab workout every other day.

Running will help you with your abs and arms if you have a good style. So it would help you get a stronger core if you do run.

 

There's also a pretty good core workout that I know of. Off the top of my head its pretty much this:

 

 

*40 Meter Sprint between every drill, all drills are 30 seconds*

Start with 40 meter sprint

Plank Hold (Elbows and Toes only touch the ground, keep back straight)

Left side Plank

Right Side Plank

Plank, Right leg off the ground

Plank, Left leg off the Ground

Push ups

Push ups

Crunches

Crunches

Leg Raises (Back on the ground at all times)

 

That's pretty much what I can remember. I would only suggest doing this once a week, because the ground can do some damage to your elbows during the plank. On a track, your elbows may sting for a while, I suggest a soft surface that won't scrap your elbows up or make them sting (Grass for instance).