Work out help wanted.

[ScottUK]

Hi i am new to these forums, i found them when searching for help on working out.

I thought being apart of a community that has members who all experience in different exercises etc. would help me gain knowledge on working out and what to do, what to eat etc.

I am 15 years old and i have just finished my exams and want to work out over the summer. I am approx 5ft 7".

My goals are:
Decrease body fat
Increase muscles sizes in arms, chest, back and legs (and generally my whole body)
Increase running speed, stamina and generally keeping fit.

I am open to any tips or infomation that may help me achieve these goals, i will post my exact height, body weight, and body fat when i find these out, can anyone help me in finding out my body fat?]

Any help posted will be apprecaited.

 

[gcl911]

Hey Scott!

Looks like you have two goals for yourself...to lose some fat and get muscle mass. Usually, when you add muscles mass, you gain weight in the process. I do not know if you are looking to get cut or ripped, but to do that, first you would have to lose extra fat around your muscles

For arms, you should concentrate on working your biceps, triceps and forearms. Forearms are very important muslces, and most people tend to neglect them. For biceps, use the curl machine or a dumbbell curl. To build muscles, you need to use a weight that you will NOT be able to lift for more then 8 reps. Once you find that weight, do 6 to 8 reps. Repeat this 3 times. Each repetition is called a set. For triceps, do either dumbbell kickbacks, or tricep pulldows. Also select a weight that is challenging for YOU and do 3 sets.

Chest - dumbbell flies, pec dec, or pushups
Back--machine rows, dumbbell rows, chin-ups
legs-- squats, lunges, leg curls, leg extensions

Good luck, contact me if you have any further questions.

-Roman