Yeah, what he said, i use a bench press in my garage and it does wonders, I really should do some now...
[COLOR=black]Start off with about 50 push ups and pull ups each day, then increase the amount until you feel like its having an effect (eg. pain :P). [/COLOR] [COLOR=black][/COLOR] [COLOR=black]Also if you are to start doing other exercises like cycling, swimming and running etc, just try and push yourself so that you will loose some fat and gain muscle. [/COLOR] [COLOR=black][/COLOR] [COLOR=black]You will have to be dedicated to do it, which will mean eat healthy food and keep doing the push ups each day for at least 2 months.[/COLOR]
Also if you want abs, do crunch. They are the only real,effective way to get them
And it's obvious that you are just doing it to pick up girls.
Real men don't say "buff" when they are serious about building up. They say buff when they want to get chicks. Fact of life.
Strong arms are much more usefull than abs. Arms are not hard to build up. I started my job about a month ago and I doubled the size of my arm muscles. I only lift between 10 and 45 pounds, but it between 50 and 500 times over 8 hours.
I am planning on getting some weights soon. I want to keep what I have got so far.
your only 14 so you should really only start of with getting fit. You wont build much muscle atm cos ure still growin. Do what i did and get into running. Aim for an 1hr run a day if possible. Try parkor (free running) to make it more fun its a great overall body builder and it made me fit. (but for gods sake dont get cocky and jump off something high and break sumthin). Try basketball aswell, its a gr8 sport for us tall people and great cardio Youll find within a month you feel much fitter and stronger and leaner overall. Also try exercises where your only lifting ure own body weight like pull ups etc. You need to get fit before you can stimulate your body to build muscle, otherwise you'll just tear muscle and injure yourself. Then do what i did and start serious work outs at 16, bench presses, free weights general gym training thats when you'll start building muscle mass. You'll find its impossible just to grow your abs in order to get results quickly (but its still months not weeks) you'll need to stimulate your whole body to grow. Change your diet around this (carbs and essential fats in the morning- donuts and pancakes etc wrk well actually :) - then protein after your main daily exercise) Then once your 18 or if before then you feel your ready you can start serious muscle building, i.e training to failure and using protein supplements to aid growth and repair.
Dont be discouraged if you dont immediatly get the results you want, ive been doin this since i was about your age and it takes hard work and commitment. After 6 years of hard work i have a toned body but still only a very toned 4 pack (although after a few situps a very visable 6 pack) but im no body builder, no way. Still getting a 6 pack is one of the hardest things to accomplish but its still possible so if you work for it u'll get it. Plus its a total babe magnet, my gf loves it ;)
Hope all that helps and good luck also..dnt take steriods, steriods are for fat, sterile losers wit tiny balls :lol: And press ups can build abs, if you move your arms inwards so their together it exercises your lower (harder to target) abs. Trust me if you try it you'll feel it.
steroids is always illegal without a doctor's perscription.
xactly roids should only be used by people who need them because of a certain medical condition they may have.
can someone make a quick guide ? I'm 14 , tall , 62
.. I just want a "six pack" , I want it highly visible.. I want it now ! do I need to eat good ? how many sits ups a day ... etc..
luke13can someone make a quick guide ? I'm 14 , tall , 62[COLOR=red]kgs[/COLOR].. I just want a "six pack" , I want it highly visible.. I want it now ! do I need to eat good ? how many sits ups a day ... etc..
Well naturally you're not going to get them 'now'. As suggested above, try doing 10 reps of sit-ups or crunches. And keep increasing the number over time.
that does not help. I need someone to tell me the exact thing to do