---help Highly Appreciated In My Life---

[m-a-x-x]

Hello there,
first of all excuse me for my bad english...I am second language.
I am a total newbie in the whol fitness world and joined because i felt it was going too far, heavier, unfit, sick.
So a few months ago i started with running and I am truely HAPPY i did it.
I am way fitter in running now, legs are pretty muscled for my age but running and cycling is all.

I joined a gym about a month ago and I am truely sick because everyone tries to correct what I am doing and still doing it wrong or...well you migh know the issues.

Now the things I really would like to know are:
-Diet in any case
-Fitness program
-rest



Diet
I am 15 year old and kind of eat unhealthy sometimes and especially the last few weeks. I'm not a fatty neither trying to go on a hard diet but i just like to know what to do.

*trhoughout the day i drink over 1L of water*
So when I get up to go to school I have my breakfast which consist of a sandwich with cheese, 1 orange juice and 1 milk.
at 10 i eat a few carrots because i heard they gave some fibre.
at lunch i eat a ham sandwhich and an orange juice.
when i get home at 3 i eat a little snack and drink some extra water.
for dinner...well that depends but always drink water.




Fitness program
I do not know how much repetitions i can do and don't know the exact name of all the fitness machines in the gym so that's why i went looking for a website which had all the machines+names on there but didn't fin anything.

Anyways i bike to school every day which is around 5km and back of course.
I run about 8km at night most likely 2 times a week but due to an injury i haven't run for a while but ready to start.
Now since my injury took place 2 times (left and right leg) i was wondering what exercise is good for training the side of my lower leg towards the ankle (ligaments i think, correct me if i'm wrong) so if there's any exercise for that i really would like to know.

since you can say im a total beginner in the fitness world could you provide me with:

repetitions
weight i should do
how many repetitions
AND when to build up - in repetitions/days/weeks


Rest
so i wake up around 6:15 in the morning only schooldays and go to bed around 9:30. Is this good enough?
in weekends i go to bed around 10:30 or 11 my solution.

could you tell me when to rest when ot exercising? i mean days.
how many times a week to train/rest



If you could provide me with all these answers or atleast give me some advice/websites i would thank you for ever!!!
2 other friends of mine are waiting for respond too, they're on the same level and ready to fit in!

PLEASE this is my final solution since nobody can provide me with all these answers.

THANKS!!!

 

[trainerbob]

I'll do what I can to help, but you ask a lot of questions to answer in a little bit of space.

First, take others' advice with a grain of salt. Take into account how fit they are, and what experience they have before following their advice. If the people wanting to give advice get out of hand, I find the best way to to get an uninturrupted workout is by working out with headphones in your ear. You know, an iPod or CD player or whatever you have to listen to.

Here are some quick answers to your questions...

Diet - keep eating smaller frequent meals during the day like you have been. aim for whole grains, lots of fruit and vegetables, and eat a serving of quality protein at each meal. Eggs, fish, milk, protein drink, chicken breast, those kind of things.

Injury - from your description sounds like you made your achilles tendon mad. You're going to have to rest it and lay off the running, but the biking shouldn't be as hard on it. Ice it if it hurts, and keep it loose by continuing activity. If it's real bad, see a doctor.

Reps - shoot for 10-15 per set
Weight - do enough so that after a warmup set you're near muscle failure on your last rep.
Increasing the weight used - If you're hitting 12+ reps in a set without being close to muscle failure, you probably need to move up to the next weight. Move up in the smallest increment possible.

Rest - Sounds like you're getting enough sleep. Just pay attention to what your body is telling you.

Sounds like you get good cardio work with the biking. For weights I'd probably start out doing 2-3 days per week. Probably upper body workout one day, then lower body workout the next. Start with 2 exercises per bodypart, 3-4 sets per exercise. Again, listen to your body and work into it gradually.

I don't know of any good websites that list equipment with their names, but I'll look around.

Hope you find at least a couple things in this to help you out.

 

[m-a-x-x]

THANKS! for your help,
i'm really impressed thanks again!

im still looking for that specific website and writing the equipment down what's in this gym and planning to make a new post asking how todo, how many times and how heavy.

thanks again for your advice
if anybody has more advice, please i'd like to learn more

 

[m-a-x-x]

I found ALL the machines in the gym and have pictures of it but i'll post their names, if anyone can tell me what to do as:
-a beginner
- 5.78 foot tall
-154.3 lb

my leg muscles are getting pretty good already so if someone can help me making a program using the following machines:

-tredmail
-crosstrainer
-exercise bikes
-Dumbells from 5lb to over 50lbs
-legcurl
-leg extension
-seated row
-full cable motion
-chestpress
-shoulderpress
-legpress/calf extension
-hip abduction/aduction