Need help with a work-out routine

R

Ri Fhionngaill

0
I don't have much of a clue what I'm doing in the gym. I hear lots of advice from a lot of people, and it all seems contradictory or 'a friend of a friend' in nature. Basically I need help getting visible muscles in the arms and visible abs.

But, I'm an endomorph (17, 5'8'', 149 lbs, 22.6 BMI). I eat 1200-1500 calories a day, almost all lean meat and vegetables, and am reluctant to up it - entire wars could be fought in the time it takes my metabolism to get to work on a medium-sized meal - but will do if it is necessary.

What sort of things should I be doing in the gym? How many sets/reps of what muscle group, and what ab exercises should I do to get results? How often should I do cardio and how many calories should I aim to burn?

Any help would be greatly appreciated.

(edit: my local gym is a bit poor. Only has mats for sits-ups, crunches, with a few medicine balls, etc. So I don't have any captain's chairs or anything to work with)
 
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Hey and welcome! Does your gym have free weights and/or barbells? I would suggest looking at this thread here http://training.fitness.com/young-athlete-development/young-athlete-development-program-50627.html, even though it's labeled as a youth program, and also read through the many sticky threads at the top of some of the forum sections.... there is a lot of information there to help get you started. Then start a training journal in the journal section, where you can get feedback as you progress through your training. You won't get all of the answers with one post - the more you post in your journal, the more help you can get!
 
hey,

your nutrition sounds good from what you have said and with regards to your metabolism try performing 10 - 15 squats in the morning and before you go to bed.

with regards to your training i would suggest concentraiting on loosing abit of fat and then putting muscle on.

you can do a full body workout with relativly no equipment i can go over this with you if you like.

hope this helps,

Grant
 
Thank you both.

Does your gym have free weights and/or barbells?
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Yes, fortunately. That's one thing it does have.

you can do a full body workout with relativly no equipment i can go over this with you if you like
Click to expand...

If you would, that'd be great. At the moment I just do cardio on the bike machine for half an hour, for 300cal total.
 
hey,

use basic exercises like push up, sit up, and pull ups also a great exercise for your shoulders is to stand at one end of a exercise mat and lean foward then use your hands to walk up to the other end so you are in a push up position and then back again

hope this helps,

Grant
 
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