Workout Routine? I need help please!?
Well my new years resolution is to get toned and have somewhat defined abs. I am female 17 years old and I really enjoy going to the gym but just get so overwhelmed and confused. I'm 5" and weigh 106lbs. I want to tone my bottom, legs, I have pretty toned calves and I really want some advice for abs. I just need a simple weekly routine to go by and was wondering if anyone in the yahoo community can help me out. What do you do to tone your body? What's your weekly routine workout wise and what do you eat before and after? Thank you!
Help with workout routine for 16 year old?
So here's my story: I've been working out routinely from mid August to now. Early December, I get sick, then we leave for break, come back "well-fed", get sick again, and now, here we are. In two weeks, lacrosse season starts and I can't run, sprint, or do sit-ups. Pre-downfall, I could do 40 pushups, 60 sit-ups, and run 3.8 miles in around 35 minutes. Nevertheless, even in my "prime," I barely had any muscle mass. So my two problems are: 1) getting in shape running/core-wise for lacrosse 2) bulking up in the biceps/triceps/chest/shoulders I go to a gym that does not have benchpress, but has all the rest. I'm also not allowed to buy protein shakes or any muscle building-like substances except for ClifBar stuff. Right now, my routine takes about an hour. I usually have a good meal 2 hours before the gym, 8 oz. of chocolate milk right before, then a glass of milk after. My routine is: 2-3 sets of regular standing bicep curl, 10 reps in each hand w/ 25lbs. 2-3 sets of ab crunch(on machine), 15 reps w/ 125-140 lbs. 2-3 sets of tricep dips, 10-15 reps 2-3 sets of standing hammer curl, 10 reps in each hand w/ 25 lbs. 2 sets of sit-ups/raised leg crunches, 30-60 reps 2 sets of lying dumbbell shoulder press, 10-12 reps w/ 25 lbs. 2-5 min. on StairMaster, strength-based, top level, 90-100 speed depending on time: 1-2 sets of incline flyes, 10 reps, w/ 25lbs. 1-2 sets of concentration curls, 10 reps, w/ 25lbs. I've had my form corrected by professional trainers, so I think I'm good there. I'm 5'7", 150 lbs. ANY help/advice on routine, time of rest in between or nutrition to help me gain running/core endurance for lacrosse and/or build muscle mass would be GREATLY appreciated.
Mass workout routine?
Hey, I really have a problem with gaining mass, I lift hard and eat right but maybe its the workouts that I need to do. I need help with a great routine that will help me gain some mass. including abs and legs thank you :) btw Idk why im not gaining as much, my strength gains are going off ts but I cant seem to the charts gain any mass out off it. any opinions?
Beginner workout routine...?? Please help.?
Well, I was in your shoes a while ago. This workout really works. First, try to cut on the carbs. Eat more vegetables and fruits. Oh and fibers are very important. You need loads of protein for muscles, eat meat but without bread. For the workout, free weights are always the best, but machines are not bad too. Go on the trademill and walk for half an our, with some running whenever you can (depending on your weight). Then use the cycle for another 30 minutes. If there is a step machine, 10 minutes is enough. It deoends how bulky you want your muscles and how much fat you have, make sure you talk to the trainer in the gym. He has to measure your fat first coz you need to lose it before building muscles. For bulky muscles, lift heavy weights but always start light. For a fit shape, not too bulky, light wights but many repititions. For example 20 to 25 repetitions. Make sure not to lift weights for muscles opposing each other in the same day. For example, don't do biceps and triceps on the same day, or stomack and back. They should be in different programs. That's all the info I can provide you, I'll have to write much more if I wanted to go into details. Make sure you consult the trainer first. Good luck
Can anyone help me how to set my workout routine every week?
I'm sure a lot of qualified people can help you.What kind of help are you looking for? Structure? Volume? Proper technique?Your best bet is to find someone experienced and qualified to help with your program. You could go to your local gym and find an experienced trainer.There are also various programs you can find online (I have online coaching as well).Just be sure that when you find a program, you are getting proper instruction, and have access to see what proper technique should look like.All of my online programs come with video to show proper form, so my clients don't have to guess from vague pictures.If you like this info, put yourself on my mailing list over at TrainWithBrad.com and you can get some cool info on the regular.Hope this helps,B.
What workout routines or tips can help me get big and strong for my next high school football season?
Hey dude! Since there’s a whole load of overlap between rugby and American football, I thought this might be of use.We recently interviewed semi-pro player Joel Burgess about his workouts. Here’s a snippet from the article. I’ll dump a link below too so you can read the full thing if you want.The physical demands of rugby are complex. All players require a degree of endurance, speed, strength and functional competence. The relative importance of each of these four components will vary according to a player’s position.The front five forwards require strength and endurance.The back row, half backs and centres require a balance of all four.Then there’s the wingers, who require pure speed.However, the one common requirement to become the best rugby player is power, which is made up of speed and strength.I’ll copy in Joel’s workouts for strength and power. They’ll give you a really solid physical foundation but you’ll need to tailor it to football-specific movements to really excel on the field.Joel’s Strength WorkoutExercisesRowing or Jogging (5 min)Bodyweight Squat Jumps 2 x 6Back Squat 4 x 8, 6, 4, 2 (80% 1RM)Leg Press 4 x 8, 6, 4, 2 (80% 1RM)Walking Lunges 4 x 20 (10-12kg)Lying Hamstring Curl 3 x 10 (80% 1RM)Core CircuitArmy Crawl Push-Ups x 20Shoulder Tap Push-Ups x 20Superman Push-Ups x 10Side Plank (30 sec on each side)Crunches x 20Straight Leg Toe Touches x 20Heel Taps x 10Leg Raises x 20Joel’s Power WorkoutSuperset ASquat 3 x 3-6 (30-50% 1RM)Bodyweight Squat Jumps 3 x 3-6Superset BRomanian Deadlift 3 x 3-6 (30-50% 1RM)Lunge Jumps 3 x 3-6Superset CBench Press 3 x 6-8 (30-50% 1RM)Medicine Ball Slams 3 x 3-8Tabata CircuitKettlebell Swings 8 x 20 secRowing Springs 8 x 20 secBike Sprints 8 x 20 secBurpees 8 x 20 secBattle Ropes 8 x 20 secIf you want to see what specific exercises Joel recommends for developing a) strength and b) power, read the full article here.
What's a good workout routine to do at the gym?
Good on you for getting ready for summer! I'll write up a quick routine that takes into account your age. On days that you do not go to the gym, try to walk for at least 30 minutes. This can be simply walking to and from school. On the days you do go to the gym, say three times a week, you could do this workout. Warm up - spend 5 minutes doing whatever warm up you like, running, skipping, anything that will get your muscles warm. Once you have warmed up, find a nice open space to do some body weight work. Then do this circuit 3 times, with a 30 second rest in between each set. Squats x 10 Split Squats x 10 (each leg) Jumping Lunge x 10 Rest 1 minute Then head into the weights room. It might seem a bit strange to be using weights to lose weight, but it is a great way. Find a bench and get a set of light dumbbells, and complete this circuit twice. Dumbbell Chest Press x 15 Dumbbell Shoulder Press x 12 Dumbbell Bicep Curl x 15 Rest 1 minute. Next is the cardio. Spend 5 minutes on the bike, then the rowing machine, then the treadmill. While on the bike, set it at a medium level. Ride as fast as you can for 20 seconds, then slowly for 40 seconds. Do this 5 times and move onto the rowing machine. Set the rower on a medium high setting. Row as fast as you can for 15 seconds, and then slowly for 45 seconds. Do this 5 times, and move onto the treadmill. Run at a fast pace for 2 minutes, then walk for a minute and then run for another 2 minutes. Now find a place to do some sit ups. Swiss Ball crunches x 16 Reverse Crunches x 12 Plank x 30 seconds You're done! Cool down by spending 2 minutes lightly walking on the elliptical or treadmill, then spend a good 5 minutes stretching properly. You will feel a lot better if you stretch! The whole routine should only take an hour, but you should be fair tired after!! If you don't know any of the exercises I've mentioned look them up in youtube or something. Best of luck.