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push ups can be effective but you need to do more than that. If your that keen go to the gym, get a program, I go about 3-5 times a week believe me if you go hard u will see big changes.
...but for your press-ups add variety, elevated etc if you have an exercise ball do them on that :)
Thanks for the info, we used to have an exercise building at our old city, but since we moved to the crappy part of LA there isn't many around unless we drive 5-8 miles in LA traffic, which can take up to an hour. I WISH I had weights or a treadmill or something, but I only have push ups, wall push ups and sit ups to live with, haha. We might get a treadmill, great news for me since I love running, not a speed runner, more stamina.push ups can be effective but you need to do more than that. If your that keen go to the gym, get a program, I go about 3-5 times a week believe me if you go hard u will see big changes.
...but for your press-ups add variety, elevated etc if you have an exercise ball do them on that :)
SmokingNate
[QUOTE="SmokingNate"]Thanks for the info, we used to have an exercise building at our old city, but since we moved to the crappy part of LA there isn't many around unless we drive 5-8 miles in LA traffic, which can take up to an hour. I WISH I had weights or a treadmill or something, but I only have push ups, wall push ups and sit ups to live with, haha. We might get a treadmill, great news for me since I love running, not a speed runner, more stamina.push ups can be effective but you need to do more than that. If your that keen go to the gym, get a program, I go about 3-5 times a week believe me if you go hard u will see big changes.
...but for your press-ups add variety, elevated etc if you have an exercise ball do them on that :)
shtempest
Unlucky 4 you..20 min drive to the gym, little to no traffic or a 2min walk from school :) plus 4 running I live by a huge hill with heaps of tracks for runs ....oh plus sports training an acadamey im set
Well if you can't get to a gym, the next best thing to do is invest in some free weights. Grab a couple bench that you can adjust the angle, and get some dumbbells. If you don't have enough cash, you could easily omit the barbell. What are your goals, to get bigger I'd assume, maybe lose some fat? I'm guessing you're kind of a skinny-fat type of body (not much muscle mass, but higher body fat %). In that case, build muscle first, because if you cut the fat off your body, you'll be a little skinny kid, and no one wants that. It's quite unfortunate that you can't get to a gym, since that would have benefited you a lot, regardless, you can still get bigger. You'll want to get on a decent program that would build a good base. Compound lifts are ideal, but since you probably won't have much weight, they would be hard to do. Compound lifts are lifts that incorporate multiple muscle groups (Deadlifts, Squats, Bench Press). Either way, you will have to get on a program that separates the muscle groups, since you need time and rest to build muscle. Lifting tears the fibers in your muscles, and the rest heals them, making them stronger and bigger.
Diet is another important aspect. You will obviously need protein to build muscle (1-2g/lbs of body weight). Supplementation can help you get the protein you need. Whey powder is excellent for post workout, since whey is a fast absorbing protein, it can get into your muscles quicker. While on the topic of post workout nutrition, you should have a shake roughly 30-45 mins after lifting, to optimize your growth. Put some simple carbs in there as well, since they raise your insulin levels, allowing for quicker absorption (Oats and Bananas are great choices). You should look at eating roughly every 3 hours too, about 5-6 meals a day, for this will raise your metabolism. Eating before bed is great if you want to keep the muscle you worked so hard for, think about, you're going about 8 hours without eating, you're body starts breaking down muscle tissue, which is like taking a step backwards. Casein protein is a popular choice, since it has a very slow absorption time (about 6 hours or so). This can be found in dairy products, but the best choice would be cottage cheese due to the high protein levels and lower sugar levels. Some good fats also help slow the digestion process, so some peanut butter is a cheap way to get what you need in your body.
To burn fat, remember, you need a calorie deficit, about 500 below maintenance, and you must do cardio. If you want to build muscle, eat. You can't get bigger if you don't have anything to feed the muscle.
I'd recommend doing some research on your own if you are serious about this. You can easily find some great begginer workouts online. Good luck.
Well if you can't get to a gym, the next best thing to do is invest in some free weights. Grab a couple bench that you can adjust the angle, and get some dumbbells. If you don't have enough cash, you could easily omit the barbell. What are your goals, to get bigger I'd assume, maybe lose some fat? I'm guessing you're kind of a skinny-fat type of body (not much muscle mass, but higher body fat %). In that case, build muscle first, because if you cut the fat off your body, you'll be a little skinny kid, and no one wants that. It's quite unfortunate that you can't get to a gym, since that would have benefited you a lot, regardless, you can still get bigger. You'll want to get on a decent program that would build a good base. Compound lifts are ideal, but since you probably won't have much weight, they would be hard to do. Compound lifts are lifts that incorporate multiple muscle groups (Deadlifts, Squats, Bench Press). Either way, you will have to get on a program that separates the muscle groups, since you need time and rest to build muscle. Lifting tears the fibers in your muscles, and the rest heals them, making them stronger and bigger.
Diet is another important aspect. You will obviously need protein to build muscle (1-2g/lbs of body weight). Supplementation can help you get the protein you need. Whey powder is excellent for post workout, since whey is a fast absorbing protein, it can get into your muscles quicker. While on the topic of post workout nutrition, you should have a shake roughly 30-45 mins after lifting, to optimize your growth. Put some simple carbs in there as well, since they raise your insulin levels, allowing for quicker absorption (Oats and Bananas are great choices). You should look at eating roughly every 3 hours too, about 5-6 meals a day, for this will raise your metabolism. Eating before bed is great if you want to keep the muscle you worked so hard for, think about, you're going about 8 hours without eating, you're body starts breaking down muscle tissue, which is like taking a step backwards. Casein protein is a popular choice, since it has a very slow absorption time (about 6 hours or so). This can be found in dairy products, but the best choice would be cottage cheese due to the high protein levels and lower sugar levels. Some good fats also help slow the digestion process, so some peanut butter is a cheap way to get what you need in your body.
To burn fat, remember, you need a calorie deficit, about 500 below maintenance, and you must do cardio. If you want to build muscle, eat. You can't get bigger if you don't have anything to feed the muscle.
I'd recommend doing some research on your own if you are serious about this. You can easily find some great begginer workouts online. Good luck.
hammer_of_thor_
Good post. Although I disagree with you on a few of the post workout things.. Take a shake as soon as possible after a work out, there's no need to wait at all. Also for simple carbs the best thing to get is dextrose. It'll sweeten up a shake a little bit but not too much, it's extremely cheap and has a very high Insulin Index. Oats are mostly complex carbs (although I still put some in my shakes as well for some energy my body will need in the coming hours).
Good post. Although I disagree with you on a few of the post workout things.. Take a shake as soon as possible after a work out, there's no need to wait at all. Also for simple carbs the best thing to get is dextrose. It'll sweeten up a shake a little bit but not too much, it's extremely cheap and has a very high Insulin Index. Oats are mostly complex carbs (although I still put some in my shakes as well for some energy my body will need in the coming hours).
_BlueDuck_
Well I said 30-45 minutes because a lot of people can't take one right away, since they have to get home if they don't bring one. I just meant no longer than that really. I guess I should have mentioned dextrose, but I kind of forgot about it since I don't use it.
just wondering, can anyone in here look as big , tall and muscular like this guy?
c02z
If you're willing to use steroids, yes, look at the IFBB.
I've been exercising on a daily basis for about four years now. Just my personal opinion, but I hate lifting weights; I find it to be extremely, extremely boring. As such, I cut my weight lifting down to no more than 12 sets per day on one particular muscle group (i.e. chest) per work-out session. It usually takes me no more than 30minutes to complete.
What I do is wake up at around 5:30 AM, eat a piece of fruit to kickstart my metabolism, and then work out. After I get home from work I swim - that's my preference when it comes to working out. While lifting weights, to me, is one of the most grueling activities on the planet, I find swimming to be both entertaining as well as one of the most effective methods of toning my body.
So give swimming a try if possible. I find that swimming coupled with casual daily weight lifting as well as healthy eating has been working great for me over the past four years.
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