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2005/02/22, 09:30 PM
Thanks for your reply's about the protein question guys. I have a goal of losing 12 pounds and developing some muscle (mostly abs and chest) by summer. I dont know if this is a reasonable goal and what i need to do to achieve it. I am 15 yrs old, i weigh 162 pounds and im 170 cm tall. Any advice would be greatly appreciated.As you can tell im fairly new to all of this. Thanks again.
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2005/02/23, 04:38 AM
do cardio
2-3 days a week at 65-70% of your max heart rate for 3-60 min at this pace....
do crunches, sit ups, leg raises, twists, bicycle kicks to develop your abs....use reps of no more than 20...to increase difficulty use decline bench and keep increasing incline...then hold a plate or DB....or put bench near cable station...put rope handle on ...an do decline crunches/situps/twists with rope around your neck.....holding each end of the rope as close to your body as you can....keep reps to udner 10 with cables....
for chest
do incline bench press, incline dumbell flyes, dips, flat bench press
do 2-3 exercises with reps (10, 8,6, 4).....do 1-2 sets of warm up sets beforehand at 30-50% of your max...for 10 reps....when you do working sets pick weights which u can only do that many reps...if you can do more than increase the weights....
my suggestion is to train yuor body as a whole however...by training only certain parts creates imbalances in muscles which may lead to injury...so look for complete body workouts...you can also cut down on cardio by having more lifting sessions...you can do full body circuits(many exercises with very little rest) if you're short on time..which will also keep your heart rate up..burning more calories....
gl
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2005/02/23, 04:38 AM
err 30-60 min
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2005/02/23, 06:14 PM
What the f@*K
============
Quoting from menace3000:
do cardio
2-3 days a week at 65-70% of your max heart rate for 3-60 min at this pace....
do crunches, sit ups, leg raises, twists, bicycle kicks to develop your abs....use reps of no more than 20...to increase difficulty use decline bench and keep increasing incline...then hold a plate or DB....or put bench near cable station...put rope handle on ...an do decline crunches/situps/twists with rope around your neck.....holding each end of the rope as close to your body as you can....keep reps to udner 10 with cables....
for chest
do incline bench press, incline dumbell flyes, dips, flat bench press
do 2-3 exercises with reps (10, 8,6, 4).....do 1-2 sets of warm up sets beforehand at 30-50% of your max...for 10 reps....when you do working sets pick weights which u can only do that many reps...if you can do more than increase the weights....
my suggestion is to train yuor body as a whole however...by training only certain parts creates imbalances in muscles which may lead to injury...so look for complete body workouts...you can also cut down on cardio by having more lifting sessions...you can do full body circuits(many exercises with very little rest) if you're short on time..which will also keep your heart rate up..burning more calories....
gl
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2005/02/23, 06:23 PM
?
he asked for 3 specific things....so i answered those 3 specific things...then I pointed out some weaknesses in doing just those 3 things?.....
ironmonga if you got a question or you disagree with soemthing i said, feel free to express it more clearly than with what you said...
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2005/02/23, 07:01 PM
vlalic,
-hit abs 3 a week
-look for HIIT (High Intensity Interval Training) it will help you lose more fat.
-dont forget to eat more protein: the more protein you eat, the more fat you lose.
-eat good cabrs : complex carbs : beans, potatoes,...
and ironmonga dont post if you wont help.
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2005/02/23, 07:46 PM
You need to work your lower body also or you will look like
mickey mouse!
--------------
Scales are for dead weight: We are not dead yet!
Still trying to find out how to do the Hollywood Free Press.
Ivan
carivan@freetrainers.com
Montreal Canada
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2005/02/23, 09:01 PM
i will say johnny bravo
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2005/02/24, 02:52 AM
menace
Good advise but but pointed in the wrong direction.
This kid needs a good well structerd all over workout routine.
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2005/02/24, 03:29 AM
did u even read what i wrote?
I mentioned at the bottom that I suggest a full body routine to prevent any imbalances in muscles that would arise from training just certain body parts....
however he asked for specific ways to train 3 things....cardio, chest, and abs...so I suggested exercises and routines for those specific things...I mean i can suggest that he train his whole body..but whether he'll listen is up to him....plus I first need to address his question... before suggesting something else...
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2005/02/24, 04:11 AM
Yeah, it was the first bit I had a problem with.
Quote..."do crunches, sit ups, leg raises, twists, bicycle kicks to develop your abs....use reps of no more than 20...to increase difficulty use decline bench and keep increasing incline...then hold a plate or DB....or put bench near cable station...put rope handle on ...an do decline crunches/situps/twists with rope around your neck.....holding each end of the rope as close to your body as you can....keep reps to udner 10 with cables".
Simple crunches would fit the bill here. this is an untrained novice I think going as heavy as you sugest on the abs for such a young beginner could set him up for all kinds of abdominal injurie's. Trust me as a beginner and at that age he will reap great gains from a basic routine. I think also it would be a good idea to look at what valic is eating.
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2005/02/24, 12:34 PM
you know iron, you may be right but all menace was tryin to accoplish here was giving the kid some information. Did he? YES!!! Granted not everybody is at the same level in their fitness regimes but it still gives vlalic something to strive for right? If menace were to give him a workout that is too easy then progress may never be reached and the same questions will keep coming up. Menace gave an answer that was something for vlalic to reach for rather than be too comfortable with!
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2005/02/24, 05:57 PM
ironmonga I think you have a point but you also misunderstood what I was saying...so let me rephraise it
He asked for ways to train his abs...so I listed the exercises.....he can do.......then I suggested reps....when he reaches those reps....he needs to make it more difficult to keep making progress....this is where hanging leg raises, decline bench, holding a plate/DB, using cables...all come in....he won't be using everythinh at the zame time....but just for variety..and a couple years down...he just might..
let me ask you this... how many people do you see doing 100+ crunches with little success? that's the reason...it's pointless...I have fallen into the myth a while back myself...and I am almost positive....that even as a beginner he'll reach 20 crunches/sit ups fairly quickly...so as lexballer13 was saying I was just giving him some exercises and then thinking ahead to what he can do as he imporves...I think I jsut needed to be clear with that aspect...but it was 2am when i posted...ok lemmi split it up
Novice:
-Crunches on the floor(15,15,15)
-bicyle kicks on the floor(15,15,15)
-leg raises(to increase difficulty try to keep legs as straight as you can)(15,15,15)
Intermemediate:
-Decline Crunches using a bench(15,15,15), you can increase difficulty using the setting of the bench
or you can try using physioBall to do crunches...for variety
-Leg raises on DIP station (15,15,15) to increase difficulty keep your leps full extented when you lift them up
-Decline Russian Twists using a bench(15,15,15), increase difficulty using bench settings
Advanced:
-decline crunches at highest setting holding a DB(15,10,8)
-hanging leg raises on pull up bar(15,10,8)-try to keep legs as straight as you can.....
-decline russian twist at highest setting holding a Plate/DB(15,10,8)
you can also switch up reps....I like to use reps in range of 6-8 for my training in working sets...but if you are more comfortable with higher reps then stick with that...
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2005/02/25, 06:00 AM
Hey no problem with that.
Its just that at that age and being new to this the abdomen muscles can tare very easily especialy when doing decline situps and the back is vunerable also, especialy when using a plate. I was working out at that age and can still remember the pain from getting my first six pac, that was doing standard crunches. It does take time to build up to that stuff as you have just said your self, I am sorry for blazing you but like you said your post may have been a bit haisty. I just didn't want to see the kid getting an injurie and giving up. I understand that it was due to burning the midnight oil (I do enough of that myself) but when exrcise safety is at stake I think its a good thing that there are enough of us here to step in and help each other out abit.
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2005/02/25, 06:06 AM
you got a point...glad you made me clarify it...cuz I needed to..lol
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2005/02/25, 07:36 PM
Thnx guys. I jus got in trouble with the cops and im grounded for along time... so i need something to pass the time. Working out seems beneficial and a good way to spend all that time. So thanks again
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2005/02/26, 05:18 AM
i think cardiovascular training is best for that....lol....it's not bad/wrong if they can't catch you...lol (jk)
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2005/02/27, 01:39 AM
ya but they caught me... and on tape too lol..
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2005/02/27, 04:25 AM
lol...i bet you were wishing you were the 'invisible man'....
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2005/02/27, 08:32 PM
damn i was widhing i wore a mask or something..
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