I hope I've posted in the right subforum, as I need different advice on different topics.
Hey guys,
Recently I've read a lot about fitness, cardio, etc. and with my New Year's resolution being to fulfill my goals (I like doing a lot of things, but I struggle with motivation, f.e. I have a guitar and a book for learning how to play the guitar, but I did it for 3 weeks, the same goes for a book about body language and a Japanese grammar - I suck) I've decided to build a good training program for myself and stick with it for good!
What do I want to accomplish:
1. Increased anaerobic and aerobic endurance.
2. Increased speed and explosiveness (I like playing football (soccer!) and it doesn't hurt to get better at something you like doing
).
3. A little body mass for the upper body (15-20 pounds, so I am 150-155 pounds - mainly chest and arms) and some strength overall.
So, what have I decided to do about it:
As far as I've read HIIT helps with 1 and 2, while it benefits mostly anaerobic endurance and speed. Oh, I suppose that's as good as any place to mention something about myself - I'm 20 years old, 5' 9'' tall, 135-140 lbs. with ~6% body fat and I haven't been in a great shape lately (no friends to play football with and a prolonged sickness). I mentioned that, because I feel like HIIT would be a bit too much for me at this point. As for more aerobic-endurance-oriented - simple running at 65-70% Max Heart Rate (MHR from now on) would suffice. As for explosiveness I have 1-2 exercises in mind (plyometrics!) which would completely suffice.
Ah, body mass. Firstly, I don't want to use any supplements, except for L-arginine, maybe,P). Secondly, I don't want to become a bodybuilder, just have a fit, strong and good looking body. I'd really prefer looking like Ryan Raynolds (google him) rather than a bodybuilder . I'm sure you get my point.
And third but not last, after a little reading and thinking I've come to the conclusion that I don't need a gym for training, I could train with items at hand (pets, CRT monitors, vacuum cleaners, etc. (joke)). With that in mind, I have found the following program to be good:
However I think that this would be too much for me to begin with, so I've modded it a little bit and here's what I'm thinking about:
Week 1-2 (just to get in the necessary shape, I hope 1 week will suffice):
Days 1, 3, 5: Warmup + 30-40 min running at 65-70% MHR (dunno how I'll manage to keep track without the necessary equipment, but I'll think of something)
Days 2, 4, 6: Warmup
50-70 sit-ups
25-30 push-ups
15-ish pull-ups (those are hard)
~10 fingertip push-ups (dunno about that, I've left it just because it's in the original program)
30-40 one-legged squats ('re far better for leg strength than body squats and also help for having a good balance)
Day 7: Rest
When I feel ready and in shape, I'll compose a new program for myself which will include HIIT, the program mentioned above and plyometrics.
For now, I'd love it if you guys made some comments about the things you just read and tell me if I'm missing something, if my starting program is too much/too little (I don't want to be making no progress, but I don't want to overtrain and make... well, no progress), if I should add/remove something from my program (I could buy dumbbells), etc. Whatever you think should be said - say it. Any advice/critique is welcome.
Oh and, what and how much should I be eating if I want to gain 15-20 pounds of muscle mass? A diet recommendation in other words, would be appreciated.
P.S. Should I not train on days that I've played football (soccer) or tennis on, or am I just being a ****y?
Thanks in advance.
Hey guys,
Recently I've read a lot about fitness, cardio, etc. and with my New Year's resolution being to fulfill my goals (I like doing a lot of things, but I struggle with motivation, f.e. I have a guitar and a book for learning how to play the guitar, but I did it for 3 weeks, the same goes for a book about body language and a Japanese grammar - I suck) I've decided to build a good training program for myself and stick with it for good!
What do I want to accomplish:
1. Increased anaerobic and aerobic endurance.
2. Increased speed and explosiveness (I like playing football (soccer!) and it doesn't hurt to get better at something you like doing
).3. A little body mass for the upper body (15-20 pounds, so I am 150-155 pounds - mainly chest and arms) and some strength overall.
So, what have I decided to do about it:
As far as I've read HIIT helps with 1 and 2, while it benefits mostly anaerobic endurance and speed. Oh, I suppose that's as good as any place to mention something about myself - I'm 20 years old, 5' 9'' tall, 135-140 lbs. with ~6% body fat and I haven't been in a great shape lately (no friends to play football with and a prolonged sickness). I mentioned that, because I feel like HIIT would be a bit too much for me at this point. As for more aerobic-endurance-oriented - simple running at 65-70% Max Heart Rate (MHR from now on) would suffice. As for explosiveness I have 1-2 exercises in mind (plyometrics!) which would completely suffice.
Ah, body mass. Firstly, I don't want to use any supplements, except for L-arginine, maybe,
P). Secondly, I don't want to become a bodybuilder, just have a fit, strong and good looking body. I'd really prefer looking like Ryan Raynolds (google him) rather than a bodybuilder . I'm sure you get my point. And third but not last, after a little reading and thinking I've come to the conclusion that I don't need a gym for training, I could train with items at hand (pets, CRT monitors, vacuum cleaners, etc.
(joke)). With that in mind, I have found the following program to be good:('s the full program.)
However I think that this would be too much for me to begin with, so I've modded it a little bit and here's what I'm thinking about:
Week 1-2 (just to get in the necessary shape, I hope 1 week will suffice):
Days 1, 3, 5: Warmup + 30-40 min running at 65-70% MHR (dunno how I'll manage to keep track without the necessary equipment, but I'll think of something)
Days 2, 4, 6: Warmup
50-70 sit-ups
25-30 push-ups
15-ish pull-ups (those are hard)
~10 fingertip push-ups (dunno about that, I've left it just because it's in the original program)
30-40 one-legged squats ('re far better for leg strength than body squats and also help for having a good balance)
Day 7: Rest
When I feel ready and in shape, I'll compose a new program for myself which will include HIIT, the program mentioned above and plyometrics.
For now, I'd love it if you guys made some comments about the things you just read and tell me if I'm missing something, if my starting program is too much/too little (I don't want to be making no progress, but I don't want to overtrain and make... well, no progress), if I should add/remove something from my program (I could buy dumbbells), etc. Whatever you think should be said - say it. Any advice/critique is welcome.
Oh and, what and how much should I be eating if I want to gain 15-20 pounds of muscle mass? A diet recommendation in other words, would be appreciated.
P.S. Should I not train on days that I've played football (soccer) or tennis on, or am I just being a ****y?
Thanks in advance.