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Rob
Yahoo User
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 Posted: Sun Jan 06, 2008 5:05 pm Post subject: Workout Regime/Plan for 16-year-old Male? |
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| Hi. I'm looking for a workout routine for myself. I am 6'0" tall, and weigh basically 145 lbs. I wish to try and work out at home. I have a standard work out bench that allows me to do many various exercises for my arms, legs, and virtually, torso. I also have small free weights and an elliptical. [As I think it is called? kind of like a starimaster but more like running?..] I wish to get to a lean body as soon as physically possible. This means I wish to gain muscles in all areas, but generally the chest and abdominal area. So that in whatever time, I can get a lean body build and sustain it. I also am what I believe to be a lacto-vegetarian, eating at least 95% more different forms of fruits than vegetables. I only eat small to decent amounts of chicken and on odd occassion cod in the form of fishsticks. I hope to get a workout plan from this, and any additional help that may help me achieve this goal. |
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Smitty
Yahoo User
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| Posted: Sun Jan 06, 2008 5:20 pm Post subject: |
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Well first and foremost develop a healthy eating routine and a regular workout schedule... (as it sounds you have the diet part down) -I would work out on your elliptical for about 30-60 a day, 5-6 days a week, alternating the intensity and different endurance functions of your machine. I also like to do about every other day resistence intervals... every ten min. or so I up the resistence two-four points for 10-15 min. and take it back down if I need to after my goal is met. ( I find that after uping the resistence going down even one point is a cake walk, so I end up going right back up and increasing from there with my next interval.)- (PS- I am so jealous you have your own personal elliptical!!) heheFree Weights are great, I love them. I would find a video/dvd that will teach you the proper form (if you don't already know) and work different parts of your body everyday or every other day, i.e.: upper body, arms, chest, back, legs, etc. Also, pick up a yoga ball (large for your size), they are wonderful and usually come with a dvd or a booklet of mutiple exercises that will kick your butt, no joke! :)Also, you say you are sixteen, well take advantage of your resources at school and take extra PE/weight lifting classes or utilize your gym teachers knowledge of the proper course of exercise/diet to reach and maintain your specific goals...Whew... longest answer of my life haha... Good Luck my friend  |
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dashadow452
Yahoo User
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| Posted: Sun Jan 06, 2008 5:37 pm Post subject: |
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| Ok you sound like you are eating healthy and that is very important. To get more mass on your frame you will need to increase your intake of food. Eat five to six healthy meals a day, trying to add complex carbs in the mornings and early afternoon for energy. A decrease(3x a week) in cardio will help put weight on, but dont eliminate it as it is a great core workout. Now for the workouts. I personally like to workout regularly so I set up my routines by muscle groups for ex monday chest and back, tues biceps and triceps, wed cardio and abs, thurs legs, friday cardio, off sat and sun. I pick two or three exercises for each muscle group and do three sets, set one 10-12 reps, set two 8-10, set three 6-8reps. Increasing the weight between sets to make sure Im not able to do more than the max rep of that set. The key is to give the muscle group several days of recovery time. I have done tons of routines and my largest gains have been from this system. I also do alot of push ups and situps daily. Make sure that you stretch before and AFTER your routine. Good luck. |
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