Workout Schedule

[Chirag]

Age: 16
Weight: 62 kgs
Height: 171cms

Vacation time so thought of shaping up my body. Can't go to gym coz I won't be able to continue after like 2 months coz of hostel. So I need a workout schedule. Need to work on my belly and chest. So any guy here who goes or has gone to gym can tell me what shld I do to shape up? What diet to take and stuff? Would be getting dumbles in like couple of days. Maybe two 5ers or 10ers. So suggest.

[Faun]

thats a lot to shed

do the skipping part, but before that stretching exercises are a must, else suffer the pain of muscle tear-wear

[Chirag]

^^
I did stretching exercises like 2 days back and whole body still paining. Stupid weight.

[iMav]

Originally Posted by Chirag

Vacation time so thought of shaping up my body. Can't go to gym coz I won't be able to continue after like 2 months coz of hostel.

Not really an issue, I would suggest that you go to the gym and work with/under a pro rather than doing stuff yourself. 2 months regular work out in a gym would give u a clearer idea as to what exercises you need to do and how they should be done. I would suggest u to go to a gym for whatever time you can.

[MasterMinds]

16 yaers and 62 kg.......must do some cardio for 30 mins or more....that will help u to cut extra fats....then only u can think of shaping ur body.........

[praka123]

tread mill?

[Faun]

Originally Posted by Chirag

^^
I did stretching exercises like 2 days back and whole body still paining. Stupid weight.

stretching exercise are for stress attenuation and relief, and u got more pain by doing it.

lol...don't overdo, do till u feel like bliss.

[praka123]

best thing is liposuction.no exercise,no stress...just sleep!

[Chirag]

Gym.. well I have seen cases where the person's weight automatically increases after he leaves gym. So confused to join or not.

[Faun]

^^wat you need is skipping, treadmill and a morning walk(start running afterwards).

No need to do resistant exercises (involving external weights), u need stretching exercise with push ups, pull ups and sit ups.

Thats a simple schedule if u want to work on

abstain from eating oily-fatty things and anything thats too sweet (sugar is bad).

[praka123]

gym....height decrease by a inch or so after gruelsome workouts!

[Pathik]

WTF! Is 62 more? I thought he needs to gain weight.

[krazzy]

Running can be really effective. Run atleast 1km (ideally 2km) daily on treadmill. Cycling also helps. Do push-ups and pull-ups. Also do the stair stepping exercise (dunno what it's exactly called). Then jump continuously at one spot for atleast a minute. Also jog for a minute daily on one spot (i.e. don't move forward). And do some house work as well.

[ThinkFree]

Pranayama .

[dheeraj_kumar]

On a similar note, I need suggestions to reduce 2" waist... anyone help?

[dreamcatcher]

16 years..but watch his height....171 cms..i think you are about 4-5 kgs overweight...

i am 19, 188 and m 80 kgs....

i suggest go for a long jog and cut down on the junk...jog regularly and eat lots of food with "negative-calorie"..foods which uses more calories to digest than what it actually provides to the body..eat lots of protiens...that should do it...

[Third Eye]

Do a lot of push-ups with variations.Buy dumbbells and do chest exercises like Dumbbell Bench Press,Dumbbell Flyes.Do cycling for 30 minutes combined with squats,lunges,yoga .Here's a great website for all types of isolated body part excercises.Eat normal and stay away from junk food.

[Chirag]

@dreamcharacter - Can you suggest negative-calorie items? Thankyou. There are two pringles (jalpeno) in kitchen. Curses

[Faun]

Grapes, apple and oranges

[praka123]

1kg apple(all imported) here in southern tip of India costs Rs90-100/- last time I checked I know it will be cheap in north

[dreamcatcher]

dont go on a fruit diet..stay low on carbs but eat lots of protiens..you are still into your teens and cutting down on essential nutrients for the sake of slimming down will affect your body in the long run..

dont eat too much at a time...eat in small amounts but regularly..

eat lots of eggs and milk...preferrably leave the yolk part out...

lots of fish and lean meat..dont eat red meat...

negative-cal- oatmeal,almonds(any kinda nuts,etc)

[Plasma_Snake]

I'm 110Kg myself and gonna get in to shape in my vacations and my plan is simple:
"RUN Like Forrest Gump, Run Forrest Run". Nothing beats running when it comes cuttin' the flab back into shape. Warm Up by walking for few minutes, get your legs activated for some pain by skipping if for not 5-10 mins then 100 hops. Then run like hell. Need motivation then tie a Chicken Leg piece to ur @ss and Street mutts would be more than happy to help and accompany you.
For those sickly paws joining extensions u call ur arms, do Push Ups.Period

[mehulved]

Do cardio exercises like jogging, swimming, cycling, stepping. Make sure your heart beat reaches a high level but don't run out of breath. It will take about a month to adjust and find the right balance, maybe even more.
For toning of muscles, do dips, squats and surya namaskars, no need to pick up wieghts in the beginning.
Some of my favourite food items after gymming are soya beans or raw eggs in honey. And good amount of fruit through the day but don't overdo it.
And remember, health isn't a 2 month programme, it's a year round routine.

First run in a park.
Do small jumps and high jumps.
do side stepping than
stretch ur hands.
than do 50-60 situps
time to hit dumbells
do as many push-ups as u can as they help a lot.
than take a walk.


For a diet, hmm, take a glass of milk and 4-5 marrie biscuits in the morning. Sometimes juice also dosent hurt. In afternoon limit ur diet to stuff made from wheat and vegetables. Eat less rice. In evening take a light meal. Maybe sumthing like a veg. sandwich made from wheat-floor. Eat wheat and vegies and fruits the most. Eat less fatty food. BUT REMEBER, if u want to build ur body than u need some fat.

Best of luck

[praka123]

as a experienced obese person ,I can very well say it will be verrry embarassing to jog in parks,grounds etc
So,I choosed a few months back to jog at 4AM. although ,many ppl are jogging at that time ,I am the lucky one to face 3 demonic gigantic German Shepherd Dogs from a bungalow roaming in our lane somehow escaped

as a experienced obese person ,I can very well say it will be verrry embarassing to jog in parks,grounds etc
So,I choosed a few months back to jog at 4AM. although ,many ppl are jogging at that time ,I am the lucky one to face 3 demonic gigantic German Shepherd Dogs from a bungalow roaming in our lane somehow escaped

Nice but as I am awake all night(in vacations) i go whenever i like. But i have seen 120+ kg ppl jogging at 6:00AM. so its nuthing to be ashamed off

[Faun]

For me the best thing that works is
Stretching exercise (avoids injuries caused daily by muscle wear n tear)
Push ups, pull ups and sit ups (doesnt require any external weights and can be done at any time am free)
few balancing and flexion exercise.
sleeping without a pillow helps the neck sprains and posture.

For food:
I love fresh fruits (though its not a meal everyday)
Home made food
lots of water
No junk food(yeah sometimes i do like to go)
no non-veg food (bad bad choice for longevity )

[karmanya]

Watch out for what fruits you eat- most people eat apples and bananas and stuff- those are extremely high calorie fruits. Honestly the safest(and most disgusting) things you can eat are vegetables made with little oil and occasionally the boiled potato.
Avoid complex starches, try to workout in the morning and eat a largeish breakfast(poached or boiled egg if you like eggs) take a moderate lunch and a very light dinner. If possible(and this is hard to do) try to stop eating carbs at least 2-3 hours before you sleep.
Above that just portion control. Cut down helpings slowly- if you do it drastically you're setting yourself up to fail. Loosing wieght is all about eating right and excercise.

For the excercise, what I do is play a sport and run. You also need to do stretching and wieghts, but start with just cardio and stretching. And don't worry if your body hurts after stretching, as your flexibility increases- the pain will decrease. Especially if you feel pain the first time you do it- your body is just stiff, continue and it'll get fine.
Remember to always push yourself when you run, I play tennis so i run rounds around the court.

[mehulved]

Originally Posted by praka123

as a experienced obese person ,I can very well say it will be verrry embarassing to jog in parks,grounds etc

You never concentrate on people. That's a big flaw. Either concentrate on your energy when you have it in abundance or on the environmental factors when tired but never loose focus on the target. That's my theory atleast and works great for me.

[Pathik]

Any tips to gain weight? Veggie tips please.