^okay, unfortunately i can't go to a gym yet and i also don't have any equipments at home, so i'm just stuck to myself and your help guys who can help for exercise routine that will be best for my goal.
To add to the VERY GOOD post from Danger Dave:
You begin your journey with a: No surrender internal spirit and it will make your passion near it.
You don't need any special equipment.
You walk in your special equipment: YOU.
Additionally, if you do not have access to a gym, or have extremely limited equipment,
this is fine to.
Three things can be your friend then: 1. Your imagination (and mind), 2. Your body weight, 3. The yearning of education within the basics and advanced basics of diet and fitness; An on-going continued pursuit of the same.
Until your position gets better and you are able to improve the dynamics of your fitness (like going to a gym for weight training), you can use what you have to get the job completed without any shadow of any doubt.
IMO, in-between the time that you are not able to join a gym, you should take the time to develop a program that suites your goal needs with the time you have and then transcend to an improved routine when you are able to go to a gym on a regular basis.
There are no excuses. Within yourself (and around the house) are the tools you need to get started.
And, YOU can make this happen.
To get started do this:
1.
Develop a sound diet that surrounds your goal purpose.
The diet is the absolute key to gaining any tissue.
And believe me, being so young, your body will make "functional use" of your calorie consumption, and this is KEY to remember.
You need to learn a few things to begin assisting yourself.
Go here, read, and then post your personal approximated calorie needs according to your personal particulars.
Nutrition 101
Delaware Consumer Health Information Services (Originally Posted by Wrangell)
To gain tissue or attempt to lose tissue
In order to gain weight,
you must create a calorie surplus. It is easier and wiser to increase your calorie intake a little bit at a time.
In order to lose weight,
you must create a calorie deficit . It is easier and wiser to decrease your calorie intake a little bit at a time.
What you need to focus on to gain or lose tissue
1. Calories
To gain tissue:
Go over your approximated MT Line (or create a surplus) of about 300 to 500c. As time passes, see what your bodily feedback is,
and adjust up/down according to what YOUR BODY is telling you!
Attempt to lose tissue:
Go under your approximated MT Line (or create a deficit) of about 300 to 500c. As time passes, see what your bodily feedback is,
and adjust according to what YOUR BODY is telling you!
2.
Have appropriate macro-nutrient targets:
Protein, good fats, and carbs.
Including your micro-nutrients: such as vitamins and minerals.
3. Consistent and persistent PROGRESSION in the GYM:
Even with body weight training, progress and/or try to improve upon the previous workout. Track your diet and track your progression.
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The
3 Nutrients (Carbs, Good Fats, and Protein) are an essential factor in the diet; however, the
Law of Energy Balance within the DIET, is the ultimate KING while the Nutrients can play in some key decisions made within the body.
How to configure your nutrient ratios:
Nutrient Ratios: Example ONLY
Calories per gram of the three major nutrients:
Protein: 4 calories per gram
Carbohydrates: 4 calories per gram
Fat: 9 calories per gram
Example Configuration:
Carbs (2850 calories or your estimated Calorie intake) x (0.50 or other percentage given) = 1425 calories (divided by 4) = 356 grams
Protein (2850 calories or your estimated Calorie intake ) x (0.30 or other percentage given) = 855 calories (divided by 4) = 214 grams
Fat (2850 calories or your estimated Calorie intake) x (0.20 or other percentage given) = 570 calories (divided by 9) = 63 grams
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2.
Develop a body weight routine.
If you do not have any significant training history or are new to fitness training, you "should" respond fairly well to body weight training (it is GROSSLY under rated as it is).
These links may provide some useful information:
The Ultimate Bodyweight Exercises Archive for Strength Training and Body Toning
Bodyweight Exercises
Bodybuilding.com - Mike Mahler - Bodyweight Exercises For Size & Strength!
Body weight exercises
Additional examples:
Back (and other muscle recruitment):
Grab a broom stick (or a mop handle, or something simular), and do an inverted row (wide and narrow grip). Slap the handle between two chairs, crawl underneath (face up), and pull (overhand grip or underhand grip)
and/or
Chest (and other muscle recruitment):
Two mop handles (or something simular), get two chairs (if you have telescoping ones or some that can go higher than waist high--the better), and do dips (bending at the knees).
=========================================================
Some Info on the ab core:
Abdominal Training
How to get abs guide
And, if you can afford to get a Swiss ball.
Here is some info on some exercises you can do with it to get you started:
AskMen.com - Top 10 Fitness Ball Exercises
Core Stability Exercises
Swiss Ball Exercises, Strength Training with a Swiss Ball, types of swiss ball exercises
Swiss Ball Exercises
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I know you are young, and you may not want to make this too complex at this point. However, there WILL be a time when you may need to pull from other types of knowledge learned and apply it to yourself.
Meanwhile the main points:
1. You can use your body weight to get exercises in and you can use items around your house to assist you.
2. With a stability ball, you can do a variety of "other" exercises
3. Focus "primarily" on your calories (and nutrition) and adjust them according to the bodily feed back you are getting, and track your progression in training.
Always pursue knowledge and never let up and as you obtain knowledge:
Don't EVER think you are an expert. Just when you think you are, the body just may throw a rock at you, and "bonk" you in the head and knock the piss out of the ole expert.
One can never know enough. Its virtually impossible to fill the brain to its capacity.
ROCK ON!
Open your heart, your head, and let knowledge and passion drive you home.
Best wishes as always,
Chillen
