how should i work out?

Question

i'm 15, 5'7, 90 lbs. (fast metabolism)
i'm trying to build some muscle weight but i don't know what to do, how long i should do and how many times per week?

Answer 1

First off, you may have success gaining more muscle mass by changing your diet to include more fats and proteins, as they take longer to process by your metabolism.

If you are looking to build muscle mass you should only work out every other day, and different muscle groups each time you work out. For example, on Monday work arms and abs, Tuesday don't work out or do some cardio, Wednesday work on legs and back, Thursday cardio, and Friday arms and abs again. Then the next week, flip-flop the strength training for 2 legs days and 1 arms day.

It is important to only work out every other day because otherwise you are not giving your muscles enough time to heal (when you work out you put little tears in your muscles and when they heal it gets thicker, that's how bigger muscles are formed).
It is also important to stretch because otherwise your muscles will not have room to grow.

Any health or PE teacher at your school could definitely give you some tips on how and where to work out, or point you in the right direction to finding a personal trainor or a gym that designs workouts.

Answer 2

to build muscle you need part cardio and part weights. you should work out 5 times a week but giving your muscles 24 hours to rest: for ex. one day you can do bi, tri, abs. and the next you can do cardio, more weights,as and shoulders and back. you need to eat meals full of protein such as chicken with a side dish of pasta and for snacks try fresh fruit, dried fruit, as well as pecans or nuts which are good for you. eat 4 meals a day, have a decent breakfast, and a light dinner unless you will work out. eat what you love except in moderation, yes look at the labels, and cut back on suar. eat tons of pastas and rices since your body uses carbs as your main source of energy and then it goes to protein and then fat! each work out session when i am with my bf is around 1 hour per each time he does it-3 to 4 times a week- and yes watches what he eats. do less cardio and more weights if you are trying to built muscle! the more cardio you do=weight loss, so reduce the amount of jogging or whatever you do for cardio and increase you time spent hitting the weights! also, if you are really comfoartable with a weigt use it and then move up gradually to a bigger weights since that is the only way you can increase muscle mass! it might take months to see a change but when you do you will be amazed! also, try bench dips for your bis and tris without using weights but rather your own body weight!

Answer 3

Don't stop weighing. Add that to your everyday routine like eating and brushing your teeth.

But don't over do it. If you're still starting maybe a few repetitions will do and when you get the hang of it increase the repetition a bit.

If you want to hit two birds with one stone - join a martial arts club. Judo lifts people and throws them : - )

Then buy a tape measure and try to measure parts of your body that ur concerned of then compare it with ur previous reading if there are some improvements.

If you're muscles have gone bigger then congratulate yourself. If not then work harder.

Answer 4

id work out like every other day...dont ever work the same muscles 2 days in a row, you can do legs, squats etc one day...arms and chest etc the next..dont do cardio and weights on the same day. use heavy weights and do 5 sets of 5-8 reps of each exercise, take protein powder after you workout and creatine.

Answer 5

take lots of steroids and quit eating taco bell! lol, seriously everyone's body is different and if you're not in your high school athletics program i would suggest you read up on workouts either through a mag like men's health/ fitness or check out elitefitness.com for some great musle building regimens. good luck brother!

Answer 6

pork and bean and hot dogs to gain.and for power 3 egg the yellow only with Malta and 1 spoon of sugar to make a shack. and you work out one day yes and one day no. work out remember stretch first .and after you eat wait 1 hour before you work out. and get a book how to work out so it could teach you the right way.and do this for a mouth if it don't work.keep asking.old school body building

Answer 7

Hi, I can help you. I am a personal trainer and a bodybuilder with 25 years experience. Please contact me at [e-mail] Thanks.

neXgen bodysculpting

Answer 8

don't u have any parents?