Toughen Up!

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retired_PrinceKyo

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Say i dont have any training equipment, anyone know a good training regiment with pushups and situps and such, also only got .... normal food ^_^, what kinds of foods should i eat if i only got... normal stuff? lol, i know im pathetic heh, im not that strong, what regiment is good. Like how many sets each item and such.
 
Bodyweight exercises and no supplements isn't pathetic. Some of the most fit people I know hardly lift. Anways, I'm only familiar with a few bodyweight exercises: chinups, push ups, squats, lunges, dips, calf raises, reverse bench press, and uhh I think that's all I know. McCarley used to have a routine based solely upon bodyweight exercises. So if you're lucky he might post :) As for your diet, 6-7 meals a day. Protein in each. Equally sized. More carbs in the morning and less at night. Carbs + Protein post workout. Try to get 1gram of protein/lb of bodyweight.
 
Ok say im 17 and i have no idea what you said in most of your sentance :D
 
As mreik said, protein (lean meats and nuts, basically) with more carbohydrates (breads, cereals, etc.) in the morning. Try to have six or more meals a day instead of the regular three (breakfast, lunch, and dinner). After a workout, have more protein and carbs. One gram of protein per pound of bodyweight means if you're 150 lbs, you should eat 150 grams of protein. Check the nutrition label for this information.

Clear enough?
 
Yup, one more thing, these ppl mention stuff about fat percentages in their body, how does one find out a percentage of their body fat?
 
PrinceKyo said:
Say i dont have any training equipment, anyone know a good training regiment with pushups and situps and such
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Most people can develop an appreciable amount of strength, endurance and power with little to no equipment.Two key exercises in my opinion that require no weightlifting equipment are 1) burpees and 2) pull-ups.You can get a great workout with little more than these two exercises.

If you are unfamiliar with burpees, look here:


As you can see, a burpee combines a squat thrust, a push-up and a squat jump all into one, and when performed at a rapid pace with short rest intervals between sets, it is an extremely effective conditioning exercise for your cardiovascular system, easily on par with sprints (another effective exercise you incorporate that requires no equipment.

For burpees, I would stick to 10 reps per set, upwards of 10 sets.The intensity factor will be your rest intervals between sets.Start out with 60 second rest intervals and gradually-over the span of a month or two-reduce that time so you are resting no more than 30 seconds and no less than 15 seconds.

For the pull-ups, ladders work pretty good.For a ladder, you do 1 rep, rest 5 seconds, do 2 reps, rest 10 seconds, do 3 reps, rest 15 seconds, etc. until you reach the point where you know you will not be able to complete the next "rung" on the ladder.Start back at 1 and work your way back up.

Other exercises to consider besides burpees, pull-ups and sprints are:

handstand push-ups
dips (between two chairs if you don't have access to a dip station)
one-legeed squats (also known as pistol squats)
manual glute/ham raises
reverse hypers

There are tons of effective bodyweight exercises you can do.Just start experimenting.
 
I suggest doing Pull ups, chin ups, dips, push ups, and sorts of other cals. You can find all sorts of great exercises out there if you look, and they can be done anywhere.

Good read on pullups: http://www.specialtactics.com/pullsforcombat.pdf (originally posted by Johnny)

That site has some other good info too on military training which is mostly cals.

Here's another good article: http://www.t-nation.com/portal_includes/articles/2002/237death2.html

Or you can read this, it tells what my workout looked like: http://worldfitness.com/showthread.php?t=2703

Good luck.
 
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