Now its my turn

[AGDlover]

Well since i've heard from several AO members finally decideing to work out and lose the fat I'm going to also. When people see me they dont think i'm fat but my age and what the scale say is just the oppisite. I'm 14 5'11" and weigh around 197 Ever since i was little i was always heavyer. I'm in AFJROTC drll team and allways get laughed at for falling after 15pushups and not being able to do any pullups. So basicly i need ideas on what exrises to do my legs are probly the strongest muscles so i'm not going to work out my legs as much.
so heres some things i've been doing in the past 2days:
Pushups(i was watching south park B,L,&UC so i did 10 inbetween comershals)
Pet the dogs(its an exercize for my arms where i do jumping jacks w/o jumping)
on the bench press i put 25 on eatch end and held it 2in off my chest for 20sec then brang it up for 20sec(did this for bout 15min)
Buterflys
situps

so i need ideas on what to do.

PS my goal is for when sophmor year rotc Physical fitness time comes around i want to be able to comeplete the 1 1/2mile in 12min or under and get at least 10chin ups everything else i can do

[-Tab]

so i need ideas on what to do.

seriously??


after seeing countless numbers of threads on weight lifting and weight loss, you still need ideas??!?!

all i can say is use the suggestions on all the other threads. there's plenty of 'em.

[Mango]

*resituates on my ballchair*

Ok here we go, the goals you have are actually easier to attain than you think. Well by easier I mean, they are not impossible at all and with some dedication and effort you WILL achieve them.

I would need to know how often, or how many times a week, you do PT with the AFJROTC or if at all. I am unfamiliar with this program and what is involved.

Doing the static holds with the barbell that you described would not be the most effective way to increase chest strength. It will show a brief change in untrained muscle but you would be better off with doing a proper chest workout, that also hits the shoulders and rotator cuff muscles as well as scapular. But, for now, just do a pyramid workout of pushups since it requiers no outside equipment.

Start out like so:

5
5 5
10 5 10
15 10 5 10 15

Looks weird but its effective. you start out by doing 5 pushups, rest for 1 min
then go to level two, 5 pushups, rest for 1 min, 5 more
level 3, 10 pushups, rest 1 min, 5 pushups, rest 1 min, 10 pushups, rest 1 min
you get the idea for the last level
Do this every day if you wish, along with any other workouts you are doing. The TRICK to this is to NOT wuss out and do it as if your life depended on it. Go all out and challenge yourself. If its too easy, either cut the rest down to 30 seconds, or add another level (which you will have to do as you get stronger). When you can complete this pyramid, with little challenge, kick it up another notch, go down the pyramid and back up!! I will tell you, it will kick your butt.

As for the running, you need to start a proper running program outlined in a previous thread. I will post the link here.

Now get out there and train maggot!! I joke, I kid.

[AGDlover]

*resituates on my ballchair*

Ok here we go, the goals you have are actually easier to attain than you think. Well by easier I mean, they are not impossible at all and with some dedication and effort you WILL achieve them.

I would need to know how often, or how many times a week, you do PT with the AFJROTC or if at all. I am unfamiliar with this program and what is involved.

Doing the static holds with the barbell that you described would not be the most effective way to increase chest strength. It will show a brief change in untrained muscle but you would be better off with doing a proper chest workout, that also hits the shoulders and rotator cuff muscles as well as scapular. But, for now, just do a pyramid workout of pushups since it requiers no outside equipment.

Start out like so:

5
5 5
10 5 10
15 10 5 10 15

Looks weird but its effective. you start out by doing 5 pushups, rest for 1 min
then go to level two, 5 pushups, rest for 1 min, 5 more
level 3, 10 pushups, rest 1 min, 5 pushups, rest 1 min, 10 pushups, rest 1 min
you get the idea for the last level
Do this every day if you wish, along with any other workouts you are doing. The TRICK to this is to NOT wuss out and do it as if your life depended on it. Go all out and challenge yourself. If its too easy, either cut the rest down to 30 seconds, or add another level (which you will have to do as you get stronger). When you can complete this pyramid, with little challenge, kick it up another notch, go down the pyramid and back up!! I will tell you, it will kick your butt.

As for the running, you need to start a proper running program outlined in a previous thread. I will post the link here.

Now get out there and train maggot!! I joke, I kid.

Thanks i'll try that I'm going runing in the morning doing 2miles of it possably more we have a trail that runs through our town to other towns so i'm gonna go and do the piramid with the push ups and gonna do it running so 5min jog, rest 1min, ect...

[WicKeD_WaYz]

Thanks i'll try that I'm going runing in the morning doing 2miles of it possably more we have a trail that runs through our town to other towns so i'm gonna go and do the piramid with the push ups and gonna do it running so 5min jog, rest 1min, ect...

If your going to run for 5 minutes and then rest for 1 minute...thats ok as long as you keep walking during your rest period. Believe it or not while your resting if you can keep your heart rate up you will still burn a lot of calories. So I would say jog, walk, jog, walk and so on and after you do this a bunch of times you'll notice you can run for longer intervals without walking as much. At that point pick a longer trail. Dont ever be satisfied and keep pushing your body to new limits. Eat healthy but dont eat too much and with a structured work out program the pounds will come off eventually.

[AGDlover]

ya when i said rest for a min i ment just slow down and walk

[SCpoloRicker]

*resituates on my ballchair*

hahaha! mango, you should start a personal trainer service on teh interwebs!

[Bolter]

I was going to add that any cardio work (running, rowing, biking) would combine well with Mangos words. Not at the same time obviously as push ups and running are tricky but cardio work, fast breathing, sweat, all good for fitness. And pyramid it all like Mango said. Set goals.

[Mango]

hahaha! mango, you should start a personal trainer service on teh interwebs!

[AGDlover]

ok i'm going to post how much i've lost every saturday my goal is to get to 150!

[Buff]

1.5 miles in 12 mins?
should be easy to achieve with a little dedication.........

I started working out for a different reason..........
muscles to small and too skinny.......

I am 19 and 6'2" and was 165.......now at 178 and climbing
all either fro running or lifting.

I have to get my 1.5 mile down to 8:55 before June 16

[gamarada717]

I've found a new workout for running that works extremely well for me. Best done on a track, or any flat space, hills would kill you in this. You start out jogging for a set time (I like to start at 40, when I first did it I started at 30). After you have jogged for, say, 30 seconds, you sprint 30 seconds. Then you jog for 25 seconds, sprint for 25, jog for 20, and so forth. The most important thing is that there is a huge difference, speedwise, between your sprint and jog. Slow down your jog, even, if you have to so there is a difference between the two. Do this, and a bunch of agility exercises, and you're Golden.

Like Mango said, when you're working out, do it as your life depended on it. Running from a tiger, or a large crab. Or whatever scares you.

[dirty_canadian4894]

if you really want to lose wieght and get in good short term shape join highschool wrestling, that is probly the best way to lose 45 pounds in 3 weeks(my best friend did it)

[AirAssault]

Well Coming out of basic in 98 I was 6'3" and 225.... 8 years later and out of the Army for over 4 years, Im weighing in at 255.... was running my 2 miles in 13:15 now it would prob take me 30 if I could do it. I have started to cut the pounds, lost about 8 in the last 2 weeks. For me it is all about cutting out the freakin pop/soda/cola what ever you call it where you live and watching what I eat.... I love the carbs.

Working 72 hours a week really doesn't help things, when Im off Im either sleeping or hanging out with my kids I hardly get to see, working out is the last thing on my mind. Need to start though, just turned 36 and it wont get any easier the longer I wait.

[questionful]

it wont get any easier the longer I wait.

I just hope AGDlover hasn't waited since when he started the thread.

I need to gain weight. I have no muscle, I think I'm 5'10" or so and I weigh 130.