heres a way to keep fit and gain muscle and in no way should this be taken as a 100% way that it will work for you also this is a guide for casual weight training to build strength and make muscles a bit bigger but not massivly bigger and also to keep them toned also there are other things to take into consideratation like your diet and metabolism etc; anyways lets get started
NEEDS1) DumbellsDo not start with weight that you find heavy as this is a training for muscle size and will stunt your growth start off with a weight that you find fairly easy to pick up and can curl about 20 times with a little bit of strain but not much.. at the moment i am using 17.5 lb/8 kg dumbells and these are too light for me but i do not have the money to buy heavier ones so i make the most of what ive got
2) weight lifting glovesthis is really a need but will help prevent wrist damage
3) A bar you can do chinups/pullups onwide enough to do wide pullups
4) A floor just incase you dont have one ask your friend if you can borrow theirs
5) Joggers/running shoesjust a little tip... try to avoid running on hard surfaces like roads and paths as this with do damage to your joins particularly your knee joints
KNOWS1) Changes arent going to happen instantly, you need dedication
2) a healthy diet helps along with some sugary foods but not alot
3) changes may seem to be happening quickly (not instantaneous like previously stated) this is normal and will eventually slow down because your muscles will beging to get used to the workout
4) doing this with a friend will also increase your dedication
5) if your trying to LOSE weight the worst thing you can do is to take protein shakes i cannot emphasise enough that protein shakes aid in gaining weight
6) if you are looking slimmer and your weight isnt changing that much that is normal because muscle weighs more than fat i know this is disproved but by my terms muscle is smaller than the fat and still weighs the same amount and thats what i mean by muscle weighs more than fat
anyways onto working out
with the dumbells do at least 20
CURLS on each arm then have a 15 second break and repeat 2 more times. this exercise will mainly focus on your biceps
then do some standing
FLYS to do these your most likely going to have to lose a bit of weight off those dumbells and you want to try to do about 10 - 15 of these, these will work your deltoids mostly and a little on your triceps
then do some rollouts (there are 2 ways to do these with dumbells so click
here or
here and find the one that suits you best, the one were you actually roll the dumbell will work better than the one where you walk the dumbell out) now with rollouts you dont have to go all the way down like showin in the videos but try to get as far down as you can manage as this will benefit you more in the long run
submitted by ryu habusanow this will work on stamina training i cannot find a youtube video for this type of exercise so ill describe it as best as i can and will make a video if people want me to. Anyways you hold a dumbell in either hand and bring them up as if you were holding a cup and bring the dumbell up to your chest then you want to throw down the dumbells in a fashion and try and bring them back up to your chest as quickly as possible (when i say throw down i do NOT mean let go of them) throught this exercise your elbows should be at your sides all the time. Try to do this exercise as quickly as you can for about 30 seconds. this exercise will basically help tone your arms
now that your done with dumbells go for a jog for about 30 minutes this will help burn fat and keep legs legs toned (especially if your jogging up hills)
TIP: when jogging up a hill basically use the front of your foot to jog up (like your standing on your "tippie toes") this will conserve energy and will also help tone your calf muscles
for the difference between pullups and chinups click
HEREnow chinups everyone knows how to do them so just do 10 of them have a 30 second break then 6 and a 30 second break and 4 then a 30 second break if you feel that is too easy try doing 15/break/10/break/5/break. chinups are good for your biceps
once you have done your normal chinups its time to do wide pullups do the same amount as you did with the chinups. wide pullups help build your trapezius muscle and biceps which is great for punching power
now with pushups do 10
NORMAL have a 10 second break and then do 10
WIDE and have a 10 second break and then 10 [urlhttp://www.youtube.com/watch?v=JQjkme4f4Gs]CLOSED[/url] pushups. normal pushups work you chest and bicep muscles, wide pushups help work your triceps and back muscles and closed mainly focuses on the triceps
and now finally
CRUNCHES. forget about situps they wont do much for you anyway. crunches are like a situp but you only go up until you feel your stomach muscles tense up and then you go back down and remember not to do them fast if you can feel your muscles starting to hurt around 15 - 20 your doing it right. try to at least pull of 30 - 50 of these. crunches will help you build up a six pack and give you v lines (for a visible 6 pack you only need to be down to 10% body fat)
then do some
lying legs raised except with a change rather than constantantly raising your legs keep your feet hovering just above the ground for 20 - 30 seconds depending on what you can manage after the 20 - 30 seconds is up raise your legs to the ceiling and then slowly lower them back down till they are just above the floor again. repeat this about 3 or 4 times. this will work out your lower abs (the hardest muscles to tone up and make visible in a six pack)
submitted by ryu habusa now that those are all the exercising you need to do just a few pointers after doing weights or something it is always good to do some cardio which is running or something but swimming is by far the best cardio that i know of as it incorporates most muscle group including the trapezius which is where alot of your punching power comes from
heres a routine you can follow
Mon - dumbells/crunches/jogging/lying legs
Tue - pullups and chinups/crunches/jogging
Wed - jogging/lying legs
Thur - pullups and chinups/jogging/lying legs
Fri - pullups and chinups/
Sat - dumbells/crunches/jogging/lying legs
Sun - break
if you found this useful please leave a comment below and just remember this isnt mean to be a full on workout its basically just doing natural body building (using your own body weight) with a little bit of stamina training for the arm muscle groups
P.S. Thanks to Ryu Habusa for submitting added exercises
