Help would be much appreciated...

W

WolvesOnParade

0
Okay so, here goes:
I'm sixteen years old and in desperate need of a stable workout program/nutrition plan.
Something that can tone and define my upper body as well as emphasizing the abs and pecs.

I'm not overweight, so much as I am flabby. lol I weigh around 185 and just need a very defining, muscle toning exercise regimen.

Seeing as I dont have almost any access to GYM equipment, due in part to a lack of money :( , I'd need something kind of simplistic.

Take me back to the good ol' days when there wasnt a "Total GYM" for the common Spartan warrior to train on!

What little equipment I do own consists of the following:
A speed rope, floor mat, 15 pound weight, and an AB Lounge XL.

So if there's anybody out there with enough experience to guide me in the right direction taking me one step closer to a six pack [no not beer] than I would forever appreciate it.

Thanks so much,
-The Wolf.
 
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my advice would be if that ur main problem consists of being flabby would be to get alot alot of physical activity and proper nutruition... always watch what ur eating, avoid saturated fat foods (always check nutruition labels on food)..... one way to lose weight (if thats what you need) is to 1st of all find out how much calories you consume on an average day... and reduce that by 500 calories (each day) and you will [roughly] be losing about 1 pound of fat a week.... i would stick to that, plus with cardio excercise 3-4 days a week.... check your results in 1 month and see if u can notice any results. (no you will not have a six pack).... but hopefully you have lost weight and gained much needed energy... so now you should add into your workout of 3 days a week of resistance training... mix it up every week with different individual workout routines.. (sit-ups, pushups, crunches, leg lifts, squats, inclined pushups, etc).... for example, monday wednesday and friday perform this excersise.... while tuesday, thursday and saturday perform cardio training.... i hope this helped, contact me if questions!
 
there you go Mr Wolf

I gave this same program to another young lad as well, and a lot of my friends are using it as well with very good results.

Follow this program 3 times a week, every other day, for 6 weeks and tone up. Give 3 minutes recovery between exercises

(Aim for speed)

Chest

Normal press ups

4 sets to failure, 2 minutes recovery between sets.

Decline press ups

4 sets to failure, 2 minutes recovery between sets

Wide range press ups

4 sets to failure, 2 minutes recovery between sets

Decline wide range press ups

4 sets to failure, 2 minutes recovery between sets


Abdominals (slow-controled movements, 3-minute recovery between exercises)

Crunches

4 sets to failure, 1 minute recovery between sets

Scissors

4 sets to failure, 1 minute recovery between sets

Leg raises, bended knees

4 sets to failure, 1 minute recovery between sets

Obligue crunches

4 sets to failure, 1 minute recovery between sets

Treadmill

30 - 45 minute cardio (5 min build up to 160 bpm, stay between 160 - 170 bpm after that, 5 min cool down )

Use 3 of your recovery days to do something else, like swimming for example for at least 30 minutes

Nutrition

Aim for 2000 calories a day, avoid consuming refined carbs after 18:00 (go for a salad with either a stake, or chicken, or shrimps)
1 multivitamin per day, 2 litres of water (or sugar-free diluted juice)
 
Go to TESTOSTERONE NATION | World's Largest Bodybuilding and Weight Loss Underground Nation and search for "death by bodyweight"
Go to BODY BY FISH
and finally go to RossTraining - Bridging The Gap Between Ordinary and Extraordinary

Those three will get you in the right direction. Scrapper, on the second link, has some cool stuff using sand bags which are extremely cheap to make. If you have access to a truck, you can always find a Michelin dealership which deals with tractor tires and will give you their old ones for free. These are great for training with.

You also need to figure out your BMR. Google it and track your calories using FitDay - Free Weight Loss and Diet Journal
 
Lol

tonymcclellan said:
a chest and abs routine? and i almost thought you had good advice.

follow evos posts OP.
Click to expand...

Tony mate, why not, he is 16 and wants to tone up his upper body, pecs and abs. It's a cool program believe it or not, and can challenge the hardest one in this forum, all you have to do is manipulate the recovery time. I'm still using it and it rocks, give it a go, u r :cool: enough!:D
 
fit4life1976 said:
Tony mate, why not, he is 16 and wants to tone up his upper body, pecs and abs. It's a cool program believe it or not, and can challenge the hardest one in this forum, all you have to do is manipulate the recovery time. I'm still using it and it rocks, give it a go, u r :cool: enough!:D
Click to expand...


I am with TM on this one.

That torso workout, couldnt warm my face.

Shoooot, FF would think this is a snack.....or a tickle....

I am your "huckleberry", but you had better add some serious weight to the crunches, and change the program in the core to be effective on me.

Oblique crunches/scissors......LOL! Let's start out with a couple hundred--1st set........oh that's way too high in reps (agreed?), now isnt it........Oh,,,,that may just be too tough on the joints for this old man of 47..

Have to be careful whom you challenge.....you dont know most of the members, Like I do, and like some of the others do.

YES ROCK ON!


Everyone have a HUNGRY HEART!

grrrrrrrrrrrrrrrrrr...........Stay friggen hungry!

EDIT: Sounded like a challenge to me......he, he...and I KNOW what I can bring, baby!......:) (ALL IN FUN)



Chillen
 
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Chillen, chill out mate, the lad is going to get confused, give some advice for young development, I, and most of the people in this forum respect your knowledge and your rep, give some tips to the young lad. Same goes for you Tony and evolution, respect :D
 
The guy needs a simple routine.

Bench press, shoulder press, dips, chin ups, squats, RDL's, rows.

Nothing fancy like scissor kicks or crunches.
 
fit4life1976 said:
Tony mate, why not, he is 16 and wants to tone up his upper body, pecs and abs. It's a cool program believe it or not, and can challenge the hardest one in this forum, all you have to do is manipulate the recovery time. I'm still using it and it rocks, give it a go, u r :cool: enough!:D
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Im not saying it wouldnt be tough. But optimal probably not. Wheres the back work? Legs?

I prefer balance man. Poor posture ftw.
 
tonymcclellan said:
Im not saying it wouldnt be tough. But optimal probably not. Wheres the back work? Legs?

I prefer balance man. Poor posture ftw.
Click to expand...

His back muscles, especially his lower back, is going to find the press ups routine very challenging, and he is going to grow a lot stronger very fast, especially the first 3 weeks.Again don't forget that this is a 16 yo lad; his legs are going to get challenged by the cardio work out anyway, and, remember, this is a 6 week program for the lad to get toned, no?

After this, he will be able to handle more complex training programs, i don't want to mess up with his growing plates, he still has some growing up to do.
 
fit4life1976 said:
His back muscles, especially his lower back, is going to find the press ups routine very challenging, and he is going to grow a lot stronger very fast, especially the first 3 weeks.Again don't forget that this is a 16 yo lad; his legs are going to get challenged by the cardio work out anyway, and, remember, this is a 6 week program for the lad to get toned, no?

After this, he will be able to handle more complex training programs, i don't want to mess up with his growing plates, he still has some growing up to do.
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WEIGHT LIFTING DOES NOT STUNT GROWTH


...LOL at cardio is a "good" workout for legs.
 
Well it sure affected me and my other 2 friends, and we started weight training at 16. And why do you think that only weight training is good training for your legs anyway?
 
fit4life1976 said:
Well it sure affected me and my other 2 friends, and we started weight training at 16. And why do you think that only weight training is good training for your legs anyway?
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That is one of the biggest myths that weight lifting stunts growth.

The only way to stunt growth when you lift is if you actually drop the weight on top of yourself and damage the growth plate.

If you use correct form and technique there is no harm at all, especially for a 16 year old.

The amount of force impacting the spine generated from landing after a jump is far greater than the force generated from a max effort squat.

Lifting while young will actually benefit growth, it forces the bones to adapt to the load get thicker store more calcium etc. May aid growth and goes a long way to helping ward off bone disorders late in life
 
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I know what... let's live in a bubble where no one is allowed to come near and hover in the middle of the bubble so as to not aggrivate any potential ass growth!!

Then we get fat, unhealthy... wow because thats less of a worry than 'stunting bone growth'
 
Phate89 said:
That is one of the biggest myths that weight lifting stunts growth.

1) The only way to stunt growth when you lift is if you actually drop the weight on top of yourself and damage the growth plate.

If you use correct form and technique there is no harm at all, especially for a 16 year old.

2 The amount of force impacting the spine generated from landing after a jump is far greater than the force generated from a max effort squat.
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1) how does that happen, can you expand it a bit?
2) What does that have to do with the continuous pressure you get when squatting with a heavy bar on your shoulders for 4, 6, 8 reps?
 
fit4life1976 said:
1) how does that happen, can you expand it a bit?
2) What does that have to do with the continuous pressure you get when squatting with a heavy bar on your shoulders for 4, 6, 8 reps?
Click to expand...

1.

2. You have 2 parts of a bone. Epiphysis and Diaphysis. The Epiphysis is the tip of the bone, which is the part that grows.

Squatting will not stunt your growth or damage your 'growth plates'. Unless you try squatting 1000lbs. Which would probably kill you instead.

According to your logic, Arnold should be a midge since he started lifting heavy in his early teens, and I've actually grown 1/2 an inch after overhead pressing heavy.
 
Preadolescents and adolescents should avoid
competitive weight lifting, power lifting, body
building, and maximal lifts until they reach phys-
ical and skeletal maturity.
PEDIATRICS Vol. 107 No. 6 June 2001 Strength Training by Children and Adolescents

Ok, time for me to go to sleep mate, i'll read your reply 2morrow.
 
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