Need a new regime

[BilltheAnt]

Hi, I'm new to this site so forgive me if I have put this in the wrong place.

I would like to ask about what kind of exercise routine I should have if I wanted to improve my pectoral and neck muscles. I have often thought that my neck looks a little thin for my body, and that my chest looks a bit flabby. I would also like any information on effective abdomen exercises that don't hurt your back.

Any advice would be greatly appreciated.

My statistics:

Age: 18 years old
Weight: 74 kg (about 11 stone)
Height: 1.75 m
BMI: 21.5-22.5% body fat

6 months ago I weighed 13 stone, and after an exercise routine of burning an extra 400-500 calories a day on an exercise bike (at speeds of 75-100 rpm, taking 40-60 mins to complete one session on an intermediate resistance level) I lost 2 stone in as many months. The problem is am starting to notice the lack of muscle, so if anyone can help me with the areas I asked about, again I would be grateful.

 

[Karky]

to build muscle, you need to train them, feed them, and rest.
You need to get in a calorie surplus, which means gaining weight, if you gain slowly and steady, you wont gain alot of fat. Diet is key, look through the nutrition section and perhaps make a post there if you cant find what you are looking for.

As for the training part. You should be doing some weight training, BW exersices are fine to, to some degree, however, theres no point in doing regular pushups if you can do 100 of them, then they are to easy.
Read around as there are alot of threads about this very same thing, and you will find answers, heres a few keywords for you:

Squats
Deadlifts
Full body workout (FBW)
search full body workout or something like that, you will find the advice i would give.