Sorry guyz one more question, how do i get muscels?? thnx 4 ur help?

Answer 1

Hi,
Its easy, eat high protein food, and workout. So if you dont go to a gym do routine 1 at home, if you can go to a gym its better you will only practice 3 times a week on sun tues and fri and it'll be easy and very effective, and thats routine 2, routine 2 has the same exercises but on 3 days and you will do them with the gym workouts also so you will buff up if you do them well and eat well here you go.

any how in any you can change the reps or sets wether thats too much, or too little. Reach your limits till toned.

Here you go:-

Routine I

SAT
Pushups 25x3
90 degree pushup (on wall) till downx3
Close hands together 10x3
Dips 15x3
Pull up 5x3
Superman 10x3

SUN
Squats 30x3
Calf raises 30x3
Anyway One legged squat 10x3
One legged calf rises 15x3
crunches 25x3
Situps 15x3
Bicycle (its an ab exercise) 20x3

MON
Pushups 25x3
90 degree pushup (on wall) till downx3
Close hands together 10x3
Dips 15x3
Pull up 5x3
Superman 10x3

TUES (REST

Wed
Squats 30x3
Calf raises 30x3
Anyway One legged squat 10x3
One legged calf rises 15x3
crunches 25x3
Situps 15x3
Bicycle (its an ab exercise) 20x3

THURS
Pushups 25x3
90 degree pushup (on wall) till downx3
Close hands together 10x3
Dips 15x3
Pull up 5x3
Superman 10x3

FRI
Squats 30x3
Calf raises 30x3
Anyway One legged squat 10x3
One legged calf rises 15x3
crunches 25x3
Situps 15x3
Bicycle (its an ab exercise) 20x3

Routine II
(you pick the 3 days you want, for me I do Sun, Tues, Fri. and you do them at gym with gym workout, they are not so hard. These are the same bodyweight workouts as routine I, but doing them with gym workout will make you really strong).

SUN
Pushups 25x3
90 degree pushup (on wall) till downx3
Close hands together 10x3
Dips 15x3
Pull up 5x3
Superman 10x3
Squats 30x3
Calf raises 30x3
Anyway One legged squat 10x3
One legged calf rises 15x3
crunches 25x3
Situps 15x3
Bicycle (its an ab exercise) 20x3

TUES
Pushups 25x3
90 degree pushup (on wall) till downx3
Close hands together 10x3
Dips 15x3
Pull up 5x3
Superman 10x3
Squats 30x3
Calf raises 30x3
Anyway One legged squat 10x3
One legged calf rises 15x3
crunches 25x3
Situps 15x3
Bicycle (its an ab exercise) 20x3

FRI
Pushups 25x3
90 degree pushup (on wall) till downx3
Close hands together 10x3
Dips 15x3
Pull up 5x3
Superman 10x3
Squats 30x3
Calf raises 30x3
Anyway One legged squat 10x3
One legged calf rises 15x3
crunches 25x3
Situps 15x3
Bicycle (its an ab exercise) 20x3

I always use and say this workout it works best.

Do these and you will see the difference in Less than 3 months if you do them good

Good Luck

Answer 2

The ideal is to work out a lot (weight) and to eat lots of proteins (fish, egg, rice, meat). Be careful with high protein diets because your body tends to produce ketons and, in a way, it intoxicate itself.

Answer 3

try body building excercise and eat more protine rich foods but plz plz plz do it under proffisional supervisors or else it may harm more than help

Answer 4

Use weights and eat a lot.

Answer 5

eat rich protein food. www.enjoyslim.com