|
Workout Regimen!
Hey Nova,
I saw you gave a reply to someone about a workout regimen. I'm looking to bulk up a little bit, however not to gain a body building shape. However I would like muscle to become apparent. Is there any advice you could give me?
I'm 5'4, 115lbs. I'm looking to tone my legs, my butt, my stomach, and my abdominals. Basically, it all needs work!
If you could be of any assistance it'd be much appreciated!
[ ]
Want to answer more questions in the Health & Fitness category?
Maybe give some free advice about: Fitness?
Ok, to tone the key is less weight and faster and more reps. To build bulk, more weight and fewer reps. You should always stretch before and after your work out and don't "bounce" in the stretch. You should also drink plenty of water or better yet Gatorade. Your counts should be something like 1,2,3,4 etc... when doing reps.
I'd start off with 30 reps and if you can't do thirty at one time mark down where you got to and build up to thirty by adding two more reps each week or whatever you feel comfortable with. However, if you can do more than 30, do it. Do as many as you can to see where you are at and then go from there by adding more each week.
You want to workout you legs, arms, abs, and gluts. I say arms too because you'd look pretty funny with toned abs and legs with skinny arms LOL. Here's what I'd do if I were you. First off, I'm in no way a professional trainer and what I know is based on my own workouts and what I've learned through trial and error and licensed trainers. You should also check with your doctor because you never know if you might have some sort of condition that would show it's self during exercise.
You may have to add a pound or two if the weight seems extremely easy to lift. Resistance is the key!
Few things you'll need.
A straight bar and
an assortment of free weights and barbells. (of course this is optional but would be 100 times better)
Do these in sets for a set time limit of ten minutes. Hope you've done your stretching first! You really should Google these to see how they are properly done.
1. Arm curls. Use a bar to do both arms at a time. Do 30 of these.
2. Squats no weight to start off. 30 reps. If you feel you can, also use weight by holding the bar close to your chest. (works the calves, the inner thigh and the gluts)
3. Flutter kicks. Do as many of these you can do. (works the lower abs and gluts.)
4. Crunches. At least 30, do what you can. (works the abs without a lot of back strain)
5. Continue this until you've reached 10 minutes. Do this three times a week and stagger the days. Increase the time by five minutes every other week until you've reached a goal of 30 minute workouts.
6. Finish your workout by stretching out and drinking fluids.
You can also Google to see more ways to tone your body and get fit but this should at least get you started.
]
More Questions: |