Question by Adam: Summer Workouts For Teenage Men (Abs)?
You’ve seen this question a million times I’m sure, but if you could please help a clueless guy out!!!
I want abs! Doesn’t everybody?
Here is my information:
Age: 15
Height:6 3′
Pounds:157
I do work out for an hour in the school fitness center, but that equipment wont be available during the summer.
Okay, I have 26% body fat, now I’m not asking for abs by the end of the week, but by the end of the summer I would like to have a flat stomach.
__________________________________________________________________________________
I drink Pop about 3 times a week.
I drink mainly water or Milk (blue cap, whatever that is)
I don’t eat breakfest, I have small Lunches, and an average dinner.
Another problem I feel I have is that I’m always munching!
What do I do?
What do I eat?
How do I workout? When I ask this people say do this and that with reps.
I DON’T KNOW WHAT YOU’RE TALKING ABOUT!
How many sit ups and crunches should I do, can you give me a step by step workout?
Best answer:
Answer by B
your to thin, dont drink pop, always eat breakfast, munching is very good.
reps are the number of times you go up and down in an exersizes. say you do 10 pushups, then it was 10 reps. say you do 20 pullups, then it was 20 reps. say you do 10pushups, take a break, the break could last seconds or hours. say you do 10 pushups, take a break for 20seconds, then do another 10 pushups, then take a 3min break, then do another 10 pushups. that would have been 3 sets of 10 reps.
Measure your food and make a food journal. At least do it for one day. Make a chart, write down each food, how much calories was in it, fat, sugar, sodium… for the amount you ate. Then at the end of the day, add up all the fats, sugars, sodium, calories… to see the total for the day. Don’t count the sugar in fruits and veggies, only count added sugars.
45 to 65 percent of your calories should come from complex carbohydrates, 20 to 35 percent should come from fat, and 10 to 35 percent from protein.
Eat healthy varieties of 2cup fruits, 3cup veggies, grains (make ½+ of your grains, whole grains) 4-8oz, meats/raw nuts/beans 6.5oz, dairy3cups. 6+ meals, 2-3hours apart. Eat 1gram protein times your body weight. So if you weigh 100lbs, you eat 100grams protein daily. Drink 2+cups water per hour.
Added Sugar= no more then 10 teaspoons (40grams) of sugar at 2000cal diet per day. No more then 15teaspoons (60grams) of sugar at 2500cal diet per day. 1teaspoon=4grams and 16 calories of sugar.
No more then 2.3g salt a day. (2300mg)(1 teaspoon of table/iodized salt)
Fat= 20-35%of calories. 73g 2200cal diet, 93g 2800cal diet. Multiply day’s cals by .30 for cals from fat/day. 2200cal times .30=660cals from fat. Divide cal from fat per day by 9(each gram fat has 9cal) to get g of fat /day. 660cal from fat divide by 9=73. Total fat 65g for 2000cal/day. 80g total fat for 2500cal/day.
Saturated fat less then 10% of cals. 20-g for 2000cal/day. 25-g for 2500/day.
Cholesterol less then daily value 300mg/day on nutrition facts.
http://www.nutritiondata.com/ =this will help you for things you eat that don’t have nutrition facts.
http://www.mypyramid.gov/pyramid/index.html
Lift heavy weights 3 days a week. Different muscle group each day. Cardio 3-7days a week. Warm up 5+min. then, stretch 5+mins, then do high intensity cardio(like sprinting) 1hour, or heavy weights/intense body weight exercises, for 50min-1hour, then stretch for 1+hour. do sets until failure, do bout 2-10reps and bout 4 sets, if you can do more then you need heavier weights. If you are unable to do full range of motion in the exercise, then the weight is too heavy. Increase intensity for each workout. Eat pre and post workout meal, each of 250+cal.
Its good to have sore muscles the next day, the pain may last a week+. Work the muscle hard one day, and then give it a week to repair and grow. If the muscles are not in pain, then work it. If the muscle is in pain from the previous day-week, then don’t work it. Warm up 5+ min, then stretch the sore muscles, along with whole body, 1+hour a day, but don’t do intense exercises that would over work the sore muscles.
Do at least 5+min of cardio/warm up exercises per hour. Don’t lock your joints during exercises, keep knees slightly bend, do exercises slowly and focus on form. If you feel joint pain, then stop, recheck your form, if you still feel joint pain, then stop and give yourself a rest.
http://www.nutritiondata.com/tools/calories-burned tells u how many cals to eat. add 100-500cals to gain muscles, subtract 100-500 to loose fat.
http://www.healthstatus.com/calculate/cbc doesn’t count bmr
Bmr http://www.bmi-calculator.net/bmr-calculator/
Answer mine http://answers.yahoo.com/question/index?qid=20100524190433AA8kBkC
Know better? Leave your own answer in the comments!
