05-18-2015
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Verified ✔️
Join Date: Nov 2014
Location: M.I.A
Posts: 3,408
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It's not only about exercising. You also have to watch what you eat. It's not how often you eat, but rather what you eat that makes the biggest difference. Make better choices in your diet. Also exercising and staying fit is all about commitment so you have to be mentally ready to take the challenge and achieve your goals. I don't know of an actual workout routine for a 15-year old but you can: • Cardio: - Jogging (30 min/everyday) - Jump rope (30-60 seconds gradually increase per week) • Strength Training: - 3 times a week with light weights (you can do 5 sets of 30 reps) - Push-ups (5 sets of 10-15) - Squats (5 sets of 10-15) - Plank (30 seconds) |
05-18-2015
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donald trump'd
Join Date: Mar 2013
Posts: 1,438
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05-18-2015
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Amdin
Join Date: Dec 2013
Posts: 1,290
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2. I walk up the stairs 3. lol no. |
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05-19-2015
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Registered User
Join Date: May 2015
Location: France
Posts: 65
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(Sorry if my english is bad, I don't know the weight concerned therms..) Hello sir, Here are my answers to your post: 1. Do you work out?/ How often? Yes, I work out 3 times a week because I'm very busy with school. 2. If yes what exercises do you practice? And did it have any effects on your physical state yet? I practice in a weight room. It have a lots of "machines" and here's what I practice every times: Lower Body/Back: -Leg Press (Glutes, hamstrings and the calves) -Leg Extension Machine (Quadriceps) -Leg Curl (Hamstrings) -Back Extension on Roman Chair (Glutes) Yes, I've had a lots of changement for the Lower Body. My legs are now more muscular than before and we can the shape of the muscles when I contract a little. Also the back is starting to shows some shapes. Upper Body/Back: -Bench Press (Very good for pectorals) -Pek Deck Machine (Also for pectorals) -Pulldown Machine (Biceps and forearms) -Upright row (Trapezius, upper back, forearms, triceps and biceps) -Double Pushdown (Triceps) -Crunch with a machine (Abdominals) -Preacher Curl (Biceps) So for this part, yes I've seen a lot of changements. First of all, the biceps is the first muscle that grows when you start off work out. It's a light muscle, so it grows faster. Also when I started I didn't have abdominals, and know I have them (6packs). Trapezius and Back are showing some results also as the triceps (more difficult). Finally, my pectorals grown up and are now more consistant and the shape is way more visible. But if you'll start, you will first have to get strenght, since it's the most important to see results. You atlas need 2-3months to get the "basic strength" and then you will see results. I had to wait one year to see the results I wanted, but trust me, one year is nothing. I almost forgot this: You have to take the weight that match to your current strength. If you force too much, you will have problems. If you need any more advices, just PM me, I'll advise you. |
05-19-2015
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what the heil
Join Date: Nov 2011
Location: powerrangerville
Posts: 1,351
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Cardio (such as running) has always been one of the best weight loss exercises. Runners have great abs. If you plan to invest in running, get good shoes and compression shorts. But diet definitely has a big part too. Take out all the soda, replace with water and tea (actual tea, not brisk). Instead of chips, do baby carrots with a small dip of ranch (not too much or else you're eating fat and not veggies). Theres plenty of things you can do. Learning to cook is really fun and awesome for eating healthier as well. BudgetBytes has some great, healthy, cheap recipes; her dishes appeal to even picky eaters. |
05-19-2015
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:)
Join Date: Sep 2011
Location: no.
Posts: 10,309
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I'm a guy so we probably don't have the same idea of a neat body. 1. Do you work out?/ How often? I lift weights either 3/4 days a week, and at work I move furniture so I get a lot of strength training there. 2. If yes what exercises do you practice? Chest/Bicep Day: Benchpress, Preacher Curls, Incline/Decline Bench, Barbell Curls, Chinups Tricep/Back/Shoulders: Upright Rows, Skull crushers, Pull ups, Pull downs, Barbell Shrugs, OHP Leg Day: Squat, Leg Press, Leg Curls, Calf Raises, Walking Lunges Then sometimes when I am in the mood or will have my schedule thrown off by something I will just do a bodyweight day that consists of.. Weighted Pushups, Pullups, Chinups, and then a few various calisthenics that I dont remember names for. 3. And did it have any effects on your physical state yet? I have gained about 20 lbs since I started (huge part of weight gains is diet), and my bench press max has gone up by 100 lb. If you are trying to remove belly fat btw, dont bother with crunches because 1. they dont work 2. there is no way to target fat, you are gonna have to do cardio and lose weight in general. |