17 a few weeks Weighs 115-120 Not too out of shape
Im not looking to be some big buff guy, just looking to pack on a pound or two of muscle on my arms and make my abs visible without flexing (6-pack visible with flexing)
No weights, no equipment I'm not too big on those gigantic protein power tubs either
Your pretty much in the same situation i'm in.. well but maybe 6 months ago.
Your gonna struggle to put on weight without using any weights. I think anyone would recommend you to try and find some cheapish dumbbells (which are hard to find cheap, unless you find some 2nd hand).
Other than that your gonna have to try and eat a lot, concentrating on protein. Lean meats (chicken etc) and stuff like that.
CrimsonNuker wrote:My metabolism is crazy =\. As much as I try to eat, I don't gain weight
You dont eat enough.
Read nutrition labels and all that crap. And try to work out how many calories and grams of protein your taking in per day.
This is a rough guess (but its somewhere about right i think).. you should aim for around 500 calories and 25-30grams of protein per meal. Then around 5-6 meals per day.
To have visible abs without flexing you have to have really low BF (bodyfat), you can accomplish that with a lot of cardio training and eating properly I guess and doing some basic workouts for abs like crunches n' stuff. You won't make your arms a lot bigger without weights, the best you can do are pushups and pull ups. I also don't have any equipment for working out at home and I no available gym nearby so I just started doing pushups at home like 4 months ago. I can see development in my arms and pecs(chest muscles) but I know I can't accomplish a lot better results just from doing bodyweight training. Try not to eat lots of foods with sugar but eat lots of protein
Hah, even though I've heard good things from it, I don't think I want to use 1/6+ of my internet cap just for a bunch of workout vids.
I'm considering having some sort of fruit shake everyday (home made of course) with a spoon full of that protein shit as my protein intake, will that work?
CrimsonNuker wrote:Hah, even though I've heard good things from it, I don't think I want to use 1/6+ of my internet cap just for a bunch of workout vids.
I'm considering having some sort of fruit shake everyday (home made of course) with a spoon full of that protein shit as my protein intake, will that work?
Ziegfried wrote:What you do or say in any game is a small extension of who you really are. It's the anonymity that can allow them to show their true self, or who they would be if there was no "penalty" for their actions.
Go running around your neighborhood, get your Ipod, and your set to go. Do some pushups when you get home, and do some crunches / situps. You may include some jumping jacks, and leg ups.
I used to weigh around 210 pounds, and I'm down to 175. I'm trying to build muscles, so I just started recently going to the gym. (10$ a month)
Find out the maximum number of push ups and sit ups you can do and do 3 sets of about 60% of your max. Try to do 3 sets in the morning and 3 sets in the evening or afternoon. Take 1-2min breaks between each set. Workout one day, rest the next day. Be sure to eat at least 3 meals a day and get at least 7 hours of sleep. Some people need more or less hours than others so get enough hours of sleep that allow you to feel well-rested when you awake. Getting enough sleep is more important than the exercises in my opinion.
There are many variations of different workouts for the abs and the upper body through the use of calisthenics. A few examples. Code: Select all
http://www.break.com/usercontent/2007/3 ... 43118.html Not noted in the above videos, but spreading your arms further apart or bringing them closer together allows you to put more emphasis on certain muscle groups.
If you have access to a pull up bar, use that as well. Be sure to improvise with the furniture if you need to. I.e, elevated push ups by using the couch, etc.
You say you want abs then you probably want obliques as well. Having your abs jutting out with flat sides just doesn't look right in my opinion... Of course there are variations of sit ups that work the obliques as well as you can see in the latter video that I posted.
Here are a few calisthenic exercises that work the obliques as well. http://www.sixpacknow.com/obliqueexercises.html The broom twists and reach and catch methods work well from my experience.
Keep a good goal in mind while working out so you can focus and push yourself harder on days where you mentally don't feel like working out or you're close to completing a set but you feel that you need a bit more energy to complete it.
I don't understand this misconception where many people think you need weights to gain muscle mass or get in shape... I guess some of you never heard of calisthenics or don't recognize the potential... For the most part, lifting weights just gets you the results faster and doesn't usually require long periods of mental endurance. Calisthenics can only take you so far in terms of muscular strength but most people are unlikely to pass that threshold even if they lift weights. Personally, I've gained 20lbs in muscle mass from calisthenics so far and the results continue to increase. I have a very high metabolism as well so its a bit hard.
Ziegfried wrote:What you do or say in any game is a small extension of who you really are. It's the anonymity that can allow them to show their true self, or who they would be if there was no "penalty" for their actions.
Blurred wrote:Go running around your neighborhood, get your Ipod, and your set to go. Do some pushups when you get home, and do some crunches / situps. You may include some jumping jacks, and leg ups.
I used to weigh around 210 pounds, and I'm down to 175. I'm trying to build muscles, so I just started recently going to the gym. (10$ a month)
WOW thats cheap over here in the uk a monthly gym membership in dollars would be around $50 maybe more :/
You're going to have to eat more if you want to build muscle. You can't build muscle from nothing. The protein powder is a great supplement and a good way to get your daily macro of protein. Take it within 30min to an hour after your workout and when you wake up if need be (to meet your daily protein requirements.)
I would try to find a gym if at all possible.. most schools have one. With a solid weight training program and proper diet the best you can expect to achieve is about .5 lb a week (of true, lean muscle growth). That would be BEST case scenario. I don't know the rate for body weight exercises, but I'm sure it's a good bit less. I'm a member at the BB site linked above.. that's where I'm getting my info, along with experience.
I did 45 days of the P90X program, but I did it to lean down at the beginning of the summer. It's a TOUGH workout program. With a good diet and P90X I lost 12lbs in 45 days. Did it at home while I was in the middle of transferring schools with no access to a gym. Now I have access to a huge brand new Rec center... its awesome.
Any who, just stay consistent with whatever you do and you will see results. I'd suggest reading the BB site linked a few posts up. TONS of useful information.
