how to get ripped?

Question

HI. Im 15 and a bit Underweight. I do 200 sit ups and lift twin 3kg dumbells for 15 mins EVERY DAY. but my body does'nt seem to be changing at all !

Answer 1

O.K. I will tell you what works for me--

#1. Start off {you have to be laying down} ,but a pillow underneath your spine not the butt.

#2. Get a single barbell (I use 25lbs, but I assume you need a 15-10 lb barbell) and hold it with "both hands" as you complete your pushups.

#3. Never reset (meaning never allowing your spine or head to touch the floor.)

#4 Dont! and I really mean it - do girl crunches like all the TV commericals and crap say. Do a full range situp.

Also, you can look at yourself (in a mirror or the tv of course) while doing push-ups for added encouragement.
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Well about the lifting free-weights part, I would recommend getting some weights larger than 3kg (lbs?) and start off by just having the weights at your side, and "Rock" back and forth while "Swinging" the weights (builds up your strength but looks stupid.)
The after 10 mintues or so.... hold both weights outward level with your neck, and if you can hold the weights for longer than 2 mintues move onto bigger weights.

Finally, reps are the key, once you find your desired weight. Depending on my job and school, I will usually do 100 lifts of 25lbs barbells every other day along with 20 lifts of a single 35lb on each arm.

Answer 2

well, I am somewhat older than you, and I do 200 sit ups with the weights (25 kilos), and my body does not change! I am 5'7, 100 pounds (about 170 cm and 45 kilos, sometimes less). And the protein shakes and similar does not help... On the brigther side, you are growing and can yet change with age. It will then happen by itself.

Answer 3

3 kg? try 15 to 20 kgs.

Start lifting weights, eat more protein

Answer 4

isnt 3 kg under 10 pounds? your not going to gain anything with that.start a lifting/powerlifting routine and lift at least 4 days a week. protien powder would be helpful aswell

Answer 5

Want to add muscle? It's going to require proper diet and exercise. I can't lay everything out for you, but I'll give you the basics:

DIET: You need to eat six times a day, or roughly once every three hours. Cut out fast food, junk food, soft drinks, fruit juice, sports/energy drinks, processed flour and sugar, trans fat, and saturated fat as much as possible. Each meal should have at least one good source of protein, one good source of carbs, and one good source of fat (yes, FAT). Best sources of protein are: eggs, fish, poultry, whey protein, and lean cuts of beef and pork. Best sources of carbs are: whole grain breads/cereals/pasta and fresh fruits and vegetables -- avoid white veggies like rice and potatoes and go for brown rice and sweet potatoes instead. Best sources of fat are: eggs, fish, fish oil, flax seed, flax seed oil, nuts (any kind, but almonds are best) and olive oil. Also, be sure to drink plenty of water -- at least half a gallon a day. You can treat yourself once a week by allowing yourself to eat or drink whatever you want, but don't overdo and try to stick to the schedule of eating every three hours or so.

EXERCISE -- You need to do a "staggered" schedule of strength training three times a week and cardio three times a week, so you would do one of them Monday-Wednesday-Friday and the other would be Tuesday-Thursday-Saturday with Sunday as a day of rest. On cardio days, DO NOT do more than 30 minutes of cardio or you risk burning muscle. Once you get used to the 30 minute regimen you can increase the intensity. The cardio will help burn the body fat you don't want. To get the muscle you want you need strength training, and you need to do it properly. For starters, you need to do a whole body workout that hits all the major muscle groups (Here's one: bench press, lat pulldown, military press, upright row, triceps extension, seated row, leg extension, biceps curl, leg curl). On each exercise, the first thing you need to do is figure out how much weight you can "lift" only once but with proper form -- that's your one-rep max. When you do the workout, for each exercise select a weight that's 80% to 90% of your one rep max and do six sets of six repetitions with 90 seconds of rest in between sets. When doing your reps, you need to take a full two seconds to "lift" and a full four seconds to return to your starting position.

Good luck!

Answer 6

Okay. Well, when I saw your question, I thought, HEY, I could answer THAT one!! -- Oh, muscles 'ripped'.. I see...

Heheeh. Errr... Keep getting those carbs and protein shakes into you!!

B.

Answer 7

Have one guy hold your right arm and another hold onto your left
then tell them to pull as hard as they can and don't let go