Need advice

2

270 WSM

0
Hello

I am new to the forum and seeing as it is a great site I have a few questions.

I am 14 years old, 5,9, 140 Ibs. I have worked out since the beginning of summer 2011 but am not getting the results I want. I am sure this sounds so newbie but please bear with me. I need a workout plan to get in shape for hockey and to be in better shape for when I do deer hunting with a heavy backpack on. I am looking to get more defined meaning more defined (larger) biceps, some abs and definable back muscles. Problem is I do not have access to weights or a gym and will not be getting access to either of them.

So my questions are...

Can I get the results I mentioned doing just body weight workouts?

What should I be eating and what should I not be eating?

A workout plan and some suggestions would be greatly appreciated!!
 
I did read the stickies but like i said I don't have weights. Is there body weight exercises I could do substitute for them?
 
Ok here is what I am thinking I should do for a daily workout. PLEASE correct me if I need to do something different.

As many pull-ups as I can do

As many good form push ups as possible

5 static holds (bridge) for as long as possible

As many good form sit-ups as possible

Intense bike riding

If this plan isn't good or needs more or less please reply

Thank you
 
Dips! Haha, I love dips, grab a branch and put a couple buckets full of rocks hanging on either side! Haha, you might have to get innovative if you want to achieve your results.
I'm a little confused on one thing, you said you're trying to get in better shape, meaning more a more defined body and larger biceps. Well if you want larger biceps, pull ups, any kind of curl or row would be great. Again, find a bucket or something with a handle, and fill it with rocks, between that and the pull ups you'll have hit your back and biceps. Pushups/dips are great for your chest, triceps, and some back, as well as some core, so those are also good.

My problem with this comes with one thing though, diet. If you want to get bigger biceps, you need to eat more calories than you expend while working out your biceps. Creating more muscle and not changing your fat % will get you more defined, though its also difficult to gain perfectly lean mass. Now if you were to go on what is called a "lean bulk" or "clean bulk," that is, putting on as much purely lean muscle as possible, it would take you weeks, probably more like a month to really see small changes/results. If you want to get defined by losing fat(which will get you more a more defined back, abs, and more defined(but not larger) biceps) you need to eat less, but in this case, you will not be able to develop muscle. It is possible to gain muscle while losing fat but it's very time consuming and in my opinion, not worth it.

Which brings me to the whole intense bike riding thing. This burns a lot of calories, also in general having only bodyweight exercises is going to burn more calories since you need more reps, so if you want to gain the muscle, you'll need to eat a lot to keep up with it, if you want to lose the fat, well, you're doing good, just make sure youre not eating too much.
 
Thanks for the reply.

Here is my workout. Please evaluate

Workout

Every Day

As many good form pushups X2

As many sit-ups X2

As many bench dips X2

As many pull ups X2

Static holds for as long as possible X2

Bridge for as long as possible X2
 
I used to work out at home a bit except I had a bench press. But what I'd do would be whenever I had some free time, like a minute to kill, I'd just walk in my garage and pound out a set and then go back to my day. This isnt the best thing, but I guess what I'd suggest is to workout every other day, and to increase the sets and change the reps. I'm not sure what your fitness is currently at in terms of how many push ups/pull ups you can do. But I'd suggest finding a number that you can do with some strain, but not all out. Something you can hit for around 3. Basically, do 3 sets with a difficult number of reps but achievable, then do a fourth until failure. Working the same muscles every days will cause overtraining and basically you won't get much results. You want to work out hard so you're sore the next day, but luckily, you have the next day off to recover. Thats just my advice though!
 
Focus on pullups. That'll do your back, chest and biceps like a champ. You can vary your grip up as well to hit different muscles.

Once you can do 10x in a row, start weighting yourself down with a heavy bag or a weight tied around your waist.
 
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