|
2003/04/07, 03:53 PM
How can I lose fat and gain muscle in the following areas:
- Chest (All Areas)
- Stomach (All Areas)
- Arms (All Areas)
- Legs (All Areas)
- Back (All Areas)
Note: I am 14 years old, height: 5'7, weight: 165 lbs. I don't have access to any fitness equipment or a gym. So it would be cool if there were exercises I can do by myself to lose fat and gain muscle in those areas, and do it fast. Thanks for any help.
|
|
|
|
2003/04/07, 03:57 PM
Ok here is the good and bad news....first you can loose fat and gain muscle. Bad news is it will take time, you will see some results but not fast. However loss of fat requires 3 things, weights, diet and cardio. without weights about the only things you can do are pushups, crunches, lunges/squats (without weight). that is about all the advice I have except do not starve your self , you are 14 you may have a slow system but at 5'7" and 165 not to bad.
--------------
IF YOU CAN STILL ITCH YOUR NOSE AFTER ARM DAY, GO DO ANOTHER SET!!!
|
|
2003/04/07, 04:03 PM
Go out for a walk every day, try to work up to half an hour, then gradually iup to 45 minutes, then up to an hour.
Add in some faster walking intervals, jog or run if you want to.
t home you can do push-ups, crunches, jumping jacks, there are a lot of bodyweight exercises - check the at home workout on this site.
If you buy a cheap jumprope you have one of the best cardio workouts available to you, just be sure you are jumping on a soft surface, like grass, not concrete.
Stop eating junk food and focus on giving your body healthy fuel. A diet with a wide variety of fruits, vegetables, low fat dairy products and lean meat is going to help you grow stronger and healthier.
You are only 14, you are still growing, so you may lose some of your fat as you grow.
Playing outdoor games like basketball, soccer, tag, anything that gets you moving will help.
if you want to lift weights, save some empty milk jugs and fill them part way with water or sand - you can use them for some exercises just like dumb bells.
If you go to a playground you can do pull ups on the monkey bars, find somewhere outside that has a lot of stairs and go up and down them as many times as you can (Ever seen Rocky?)
There are many inexpensive ways to exercise, be creative and have fun!
Good Luck!
--------------
Challenge + Consistency = Results
|
|
2003/04/07, 04:53 PM
try getting a personalized exercise plan on the website. it tells you what exercises help what areas and how many reps and so forth. good luck!
--------------
Integrity first, service before self and excellence in all we do....USAF. Cross into the blue. ~Sarah~
|
|
2003/04/08, 08:58 PM
you can do pushups, crunches, lunges/squats (as mutt said) also burpees are a great exercise, hindu pushups/hindu lunges, dips (can work chest if leaned in and triceps) and back extensions. first and foremost change your diet to something healthier. get in a good amount of protein and reduce carbs and fat also try to increase the number of meals you eat to 6 small meals and hopefully that will improve your metabolism. I personally had to completely cut out soda's, juice, and switch to water before i really started using results. I was overweight as a child, but luckily I hated sweets because you have to cut those out too. you say you have no access to weights or a gym, assuming this isn't a monetary problem you may want to enroll in a martial arts class (they usually have gyms available to use as well). play sports of some sort, perhaps your school has equipment, this sight offers a home exercise program which you may want to try.
|
|
2003/04/09, 02:55 PM
does your school have a gym you can use? if not, how about your local high school? if you're in middle school, you could ask a gym teacher if they know anyone at the HS willing to allow you to use the HS gym. Maybe when football or track season practice begins. or if maybe even during summer school. sometimes it's amazing the things you can get for free when you're young and you ask.
peopleschamp: what are burpees, hindu pushups/hindu lunges, dips
|
|
2003/04/09, 06:50 PM
My school does have a gym but only the football and basketball and other sports teams can use it. I wanted to join the football team but I have to get in shape before I do so.
============
Quoting from fsimmons:
does your school have a gym you can use?
=============
|
|
2003/04/10, 12:33 PM
speak with the football coach(letting him know you want to join the team) or someone else like the principal, i doubt the facilities can't be used by someone interested in them. ask around and see. I didn't start training till i worked my ass off and bought my first set of weights and a bench. Basically that's all you need to begin with.
|
|
2003/04/11, 01:21 PM
If you want to play football, just run!! Start running everyday and throw in as many sprints as you can. This will help burn the fat and help insure landing a spot on the team. It is all about speed! If you can move, you will make the team. The coaches will worry about adding the muscle mass.
============
Quoting from Sharif:
My school does have a gym but only the football and basketball and other sports teams can use it. I wanted to join the football team but I have to get in shape before I do so.
=============
|
|
2004/05/27, 10:02 PM
i i have a problem with being to skinny, but i also feel like i need more muscle. what would be an easy way to keep my weight and gain muscle. I am 16 at 102 lbs.
|
