Since it's summer and I'm off from school, I wanna start getting up early, say 7ish and workout. I plan on running a mile, and then coming back and push ups and crunches. Anyone have any other things they wanna suggest? I'm not really fat, but I wanna burn off the fat that I have and turn it into muscle and get that pack of 6.I have a 20 and 25 lb dumbbell at home but I don't really use them that much. Anyone have any suggestions as to how I could put them to use? I used to play HS ball but I got injured and haven't done any workin out since. My ankles are in HORRIBLE condition. I constantly twist them and sprain them. Anyone got any advice for that?
Here is a six day split that will have you buring fat and shredding up ASAP. I use this after bulking phases to get ripped up. I am doing it right now and losing about 2-3 lbs of fat a week and gaining about a 2 pounds of muscle a month. Read Susan Kleiner's Power Eating for good nutirition tips. However I actually go on a myoplex only diet when shredding. This workout does not focus on cardio because low intensity cardio will not cause your body to produce the anabolic hormones that will help you to lose weight and build muscle. Here is the workout Monday: Chest and Triceps. Flat Bench Barbell Presses - 4 sets Incline Bench Dumbell Presses - 3 sets Flat Bench Flies - 3 sets Skull Crushers - 3 sets Close Grip Bench Presses - 3 sets Tuesday: Quads and Calves Squats - 5 sets Leg Presses - 3 sets Standing Calf Raises - 3 sets Seated Calf Raises - 3 sets Wednesday: Back and Biceps Pull Ups - 4 sets, each to failure Bent One Armed Dumbell Rows - 3 sets Hammer Smith Pull Downs - 3 sets Preacher Curls - 3 sets Seated Alternating Dumbell Curls - 3 sets 21's - 3 sets Thursday: Lower Back, Shoulders and Hamstrings Deadlifts - 4 sets Powercleans - 4 sets Arnold Presses - 3 sets Upright Rows - 3 sets Friday: Intense Cardio 30 Second Sprints - 7 sprints with 2 minute rests in between Push ups - 3 sets to failure Saturday: Light Cardio Basketball or Soccer Let me know if anything needs clarifying. It's the kind of routine that can change your life if you are consistant. Oh yeah, be sure to rest Sunday and eat whatever you want. You will never keep a routine going without a day of indulgence thrown in there. And get a gym membership. It is simply required in order to build a temple of a body.
See thats the problem though. I don't have a bench or any type of weight training system/machine. I'm currently lookin for a job so I wanna have a workout to do during the summer while I'm broke. Only things I have are these things called "Push Up Bars", a 20 lb dumbell, a 25lb dumbell, and a 15lb'er.
If you don't have a job I suggest you spend all of your time trying to get one. The market is a Biastard right now and being out of shape isn't going to matter. Besides working out is for people who already have a job and can't make it out to party all night long. If you are just board you should spend your time trying to get a piece mate. Or trying to get a job. I used to party like a crack head but now I have to wake up at five in the morning so drinking myself to sleep isn't an option. So my big party in my weekly deadlift/powerclean session. If you want a job where you can make halfway descent money and I think they are still hiring go down to URS on northcourse. I believe you start out with a 24,000 base salary and you get commission, and they don't require a degree. I know some dudes there making six figures. It is a collection agency. You can look it up on the web. United Recovery Systems. Good luck
This is true. The job market is a beyaaaaaatch. Another problem bein is that I'm only 17, a senior next year in HS. Stupid places want you to be 18 to work there. Another problem is that I'm in Chicago, where the market sucks even more....
Ahh... the importance of reading other peoples profiles..... Good luck teenster. Why don't you work out at the Highschool gym? And what are you doing in Chicago?
True indeed. The highschool gym is closed during summer. As for what im doin in Chicago, I moved to Chicago about a year or two back from Houston. This topic also has seemed to break down into a chat between me and you. lol I'm goin to sleep now, hopefully more people can chime in with their thoughts before 7 a.m.
In regards to the ankle thing, the best thing to do for weak or rehabbing ankles is to do alot of low weight excercises. Physical therapist usual give you rubberbands to work with. Also make sure you use your whole range of motion. Not just up and down but side to side also. Just try to do less impact excercises like basketball until your ankle is fully healed. In regards to excercising, if you don't access to a gym. I would reccommend swimming or bicycling since it is low impact and won't mess up your joints. Basketball does enough damage, you don't need to add more stress by running. Whatever you do, do it for more than 20 minutes because fat doesn't start burning off until after 20 minutes of excercise. You can do body weight excercises like push-up, pull-ups, and crunches. This is what Roy Jones and Hershel Walker do and is actually better for you than lifting weights. Make sure you don't wimp out doing them. Do them until you can do it anymore.
What are : Hammer Smith Pull Downs - 3 sets Preacher Curls - 3 sets Arnold Presses - 3 sets ? Your Monday and Tuesday workouts are almost identical to mine except I do 4 sets of everything and do them on Monday and Thursday.
Good morning workout. Umm, turn your computer on. Mac or Windows doesn't matter. They both give you a good cardio. Log into bbs.clutchcity.net. It works the mind, and especially the eyes. If you want to start slow, start in the fantasy forum. Then the Hangout. The real test is the GARM forum where you have to find a relevent thread. It strains the eyes. You should get a good work out then.
Another easy way to get into a gym is see if the apartment towers near you have one. They usually have everything you need and you won't have to wait. It's cramped. But it's free. You just have to pretend like you live there. If no gym, I would suggest finding some pick up sports. That's fun and great excersize. Or you could coach a little league team and run around. For lifting, use household items. You can find stuff to lift in your own home that will work suprisingly well.
