Training

[Jassim]

I want to start getting my body into shape, I cant go to the gym cause none of them in my area are allowing under 18's in.

What kind of stuff should I do and what should my diet look like?

Any help is very much appreciated

[mangle]

You'll want to do everything in moderation when it comes to your diet, don't focus on one thing too much.
As for getting in shape, what're you looking for? Tight abs, large biceps, able to run a long way etc.

[Jassim]

You'll want to do everything in moderation when it comes to your diet, don't focus on one thing too much.
As for getting in shape, what're you looking for? Tight abs, large biceps, able to run a long way etc.

I'm pretty much just aiming for tight abs and large biceps

[mangle]

In which case you'd be best off looking at a combination of crunches/situps and weight work.
Mind you, I only did GCSE PE so I haven't a proper clue on what i'm talking about!

[Jassim]

In which case you'd be best off looking at a combination of crunches/situps and weight work.
Mind you, I only did GCSE PE so I haven't a proper clue on what i'm talking about!

Okay, thanks! What about the diet?

[mangle]

As I said before, keep it balanced. Although Protein, Fibre and Carbs would help you out.

[Excellent2]

Hey

First of all lets focus on tight abs:

If you really want tight abs you're going to need to do situps 'every other day'. This means you will need to do situps on monday, and have a break on tuesday and then do them on wednesday. This is to give your ab muscles time to rest up and repair the broken fibres so they can get bigger and stronger.

You're going to feel a burning sensation, don't worry about this as it means you're burning lactic acid (sugar) The burning sensation is very good as it's means the exercise is tough and working. Always do crunches as normal situps are not as effective.

Now your biceps (woo):

The bicep is a very complex muscle which requires a lot of dedication and time to get bigger and stronger. You need to consider 3 things:

1) How much weight you're lifting.
2) How much nutrients you're taking in.
3) How much rest you're getting.

These 3 things are key to your success.

Pick a weight which you're comfortable at and can atleast do 6-7 reps with maximum. Why so many? I hear you say. This is because you will work the bicep muscle to it's maximum, thus muscle fatigue. Muscle fatigue is crucial as it tears down the fibres and allows you to build them bigger and stronger. Only do this once every 7 days to give them time to repair.

Eating well is the hardest thing to do with bodybuilding/weight training.. So many people get it wrong and wonder why they don't get results. I'm sure someone on here will tell you to eat a gram of protein per pound of body fat but this is total rubbish. You need to consume 15-20 grams of protein per day for your muscles to get bigger. Thats a can of tuna and some nuts every day near enough. You also need carbohydrates to give you the energy to workout. Stick to a healthy diet and try eat as much as you can as your muscles will depend on this.

Rest is also key. You need 7-8 hours a night so your muscles have time to repair themselves and get bigger.

Last but not least, always remember that muscle growth isn't instant, you're not going to see gains within a week or two. It can take months to notice muscle growth. Please don't get confused with 'hard' muscles being bigger muscles.

Goodluck

[Jassim]

Thanks alot! I'm gonna get started right away.

[Captain]

If you have a layer of fat covering your abs then you need to burn it off by dieting or doing lots of cardio. I think you need your bodyfat to be less than 9% to show your abs

[Jassim]

If you have a layer of fat covering your abs then you need to burn it off by dieting or doing lots of cardio. I think you need your bodyfat to be less than 9% to show your abs

Thanks for the tip, I have no fat covering my abs so I guess I can skip that step