Im 16 years old, its summer time im pretty athletic. In order for me to do something, i need a schedule. And i dont know what to do unless a coach or someone tells me what to do. I have no access to gyms but i have 20 pound dumb bells. Any running, cals, excercises recommend i should do in order to gain muscle, lower body fat percent and hopefully gain a more defined six pack =)
2006-06-25 13:27:38 · 4 answers · asked by Andrew P 3 in Health ➔ Diet & Fitness
You can still exercise and gain mass even without the 20 lbs. dumbells, especially if you're 16. There are many sorts of exercises that only involve your body weight, and many variations of those exercises.
Push ups and chinups/pull ups utilise every muscle in your torso. you can change them up by widening your hand positions, and well as narrowing, changing them around, for example, push ups with your hands in the shape of a diamond, or one hand, or on an incline, and reversing the grip of your chin ups, making them pull ups.
Lunges and squats will help exercise your legs, and there many ways of varying them as well. You can also do sit ups, crunches, leg raises, and oblique twists to develope your waiste, and hip movements for your flexors.
Adding weight (20 lb. dumbells) will also help. Buying heavier dumbells in the future may also help, as well using sand bags or even bags of rice. And if you are new at some of these exercises, you can always have some one assist you. If you don't have a bar to do chin ups, don't panic because. I didn't have either at 16. But I did have wooden beams in my attic and a large pipe in my basement.
What's important, especially for someone at an age where cells grow rapidly, is that you eat plenty and get a good amount of sleep. Ask your parents to buy you some whey or soy protein supplements, they are completely harmless and if they are that worried, they often come completely natural. What's un healthy about soy nuts? Drink it with milk. At 16, you definately are going to need 8 hours of sleep. That's what killed me. You need this much becaause most growth takes place during sleep due to the massive rush of hormones being secreted. And drink plenty of water, which if you really are athletic, you will probably have to go as soon as you're done reading this even though you just did go.
2006-06-25 13:58:04 · answer #1 · answered by Anonimo 5 · 0⤊ 0⤋
Go ride your bike a whole bunch. Its the best way to get fit fast.
2006-06-25 20:31:50 · answer #2 · answered by Anonymous · 0⤊ 0⤋
Switch between running, rollerblading, riding bike, and swimming
2006-06-25 20:44:54 · answer #3 · answered by Anonymous · 0⤊ 0⤋
go buy mens health hard body plan will help you design a workout for you
2006-06-25 20:32:13 · answer #4 · answered by Big Buddha 3 · 0⤊ 0⤋