Offering workout/exercising advice

Hello everyone. For many years now I have been a very avid gym-goer. I hope to obtain a license for personal training simultaneously alongside my college work soon enough. I am very educated on the subject but primarily on weightlifting, though i also know a good bit about everything else. Please if you have any questions about weightlifting, trying to lose weight, or anything about exercising please feel free to ask and I will give advice to the best of my ability! Obviously i am not on 24/7 but i would be glad to answer any question as soon as i log in the next time! thanks

 

Hey. I'm a pretty healthy male 6'0' 16 years old (still growing) and 152 lb. I am in pretty good shape but i'm only playing sports 3 times a week now as I'm in the off-season. What would be the best 2-4 at home exercises I can do at home every night to maintain fitness/improve my abs (secondary goal). I don't have that much time but maybe a 3x 3 exercise rotation would work.

I have a pull up bar and free weights to work with.
Thanks.

 

Starving myself to get abs?


(half troll half real, people need to know the truth to this answer, not the myths)

 

RSACCOUNTTRADER: can you tell me what sports you play so i can assess your question in a better light and pick the best exercises accordingly? thanks

AfterLyfe: lol. Unfortunately abs as a whole are too broad of a topic to discuss in a single post. perhaps if you have more specific questions about them i can help...but all i can say is that starving yourself to get abs is the WORST possible way to go about trying to get them.

first of all, if your starving yourself your muscles will not get the proper nutrients needed to grow and become more visible as most people wanting a 6 pack would want...In fact starving yourself for abs is quite ironic and contradicts the entire idea. The best way to go about it is proper diet and exercise. obviously me saying "proper diet and exercise" is a bit broad, but so is the question. perhaps if more specific questions about abs are brought up, then i can provide more specific answers. thanks! hope this might have helped a little

 

If you really want to help people you should make a guide

 

Search up the starting strength program. Also if you want to improve your abs, you will need to add muscle mass to them. Do weighted situps, not 100s of regular situps. Doing a lot of any exercise won't make that muscle grow since you are only training endurance. If you want your abs to show you'll also need to have a good diet.

As long as you aren't eating junk and have a proper diet your abs will come in. Abs are made in the gym, but made visible in the kitchen.

 

"as long as you aren't eating junk and have a proper diet your abs will come in."

for the most part this is true. but some tend to forget an equally important factor: genetics.

unfortunately for us, genetics (for now) are out of our control. Have you ever seen someone who eats whatever he/she wants and doesnt work out but somehow has a perfect 6 pack? then seen someone who works his/her ass off and has a flawless diet but fails to see much improvement or the dream abs they want?

the simple answer for those questions is: genetics.

sad but true

 

15 year old, cant control what I eat for meals, only for snacks. Able to do up to 2 hours a day of ab exercises in order to get a pack, any ideas?

 

What benefits does SS/SL pose when starting and does it hold any benefits against moving straight into a 4-6 day split? Cheers brah.

 

I kinda need advice with losing weight, I weigh around 150 and I am 5'6- 5'7.
( Pretty Short :x ) Anyways whats the best way to burn calories / tone your body, I need to lose about 15 pounds to be where I was at the beginning of last year. Do those drink fillers actually work? I've been trying to lose weight for a while now and I seem to stay the same.

 

I was wondering if you know alot about condition training,
I'm going to run the marathon in two years, I started training yesterday. dyou have any hints/tips to train?

 

Give me a proper program for lean mass!

 

Hey I'm currently trying to cut, but also gain some lean mass at the same time. Any particular things I should be doing at the gym? Right now I just kinda diet and eat healthy, and don't exactly have a routine at the gym, I just work out until I really cant anymore.

 

Is it possible to get my bench press max out from 190 to 225 from the start of summer to the end?

 

wow! i checked this thread a couple days ago and i figured it was dead. now i log on and theres quite a few great questions. I have no problem helping each and every one of you with your individual questions. However, I am currently in class xD. As soon as I get out of class and on the computer I will work on answering all of your inquiries. I do ask that no one else ask questions until I have answered all the previous ones please (I would prefer to avoid getting too overwhelmed ). After I have answered them, feel free to ask away!

thanks!

 

Should you eat before or after you workout?

 

Whats a good food to eat, that actually has taste to it? Both nutrient and healthy

 

for snacks, if truly necessary, i recommend getting yourself some protein bars. Keep in mind however that just because they are protein bars does not mean you can eat a bunch of them and you will lose weight, get a pack, etc... try to control yourself (not saying you have a problem with that, just heads up). As far as ab exercises, what is your main concern? do you still have fat covering them? are you skinny but they still do not show? other?

This answer may seem less than what you expected but your question is somewhat general but it sounds like you need to focus on cardio (try jogging, running, jump roping, swimming, etc). To what "drink fillers" are you referring to? If you have any more specific questions, I can happily respond.

I will not lie to you, condition training is somewhat of a weak spot for me. I cannot stand cardio haha. But i can tell you that you should work on both steady pace jogging/running but throw in some explosive cardio exercises such as jumping rope. From a weightlifting point of view, i recommend doing high rep weightlifting to build muscle endurance (especially for your legs).

simply too broad. do you have a more specific question?

working out until you cant anymore is not necessarily a good approach. Depending on what you mean by "until i really cant anymore," you could over-train your muscles which would cause all that hard work to be in vain. I in order to gain lean mass while trying to cut, you should consider throwing supplementation into the mix. I recommend a good quality whey protein and possibly creatine. As far as exercises, i just recommend aiming for about 10 reps per set. In other words, try to pick a weight that will have your muscles fatigued by the 10th rep. Try 3 sets per exercise for now. Feel free to ask other questions if you have them.

Yes. Very possible. Eat healthy. Be sure to get enough protein in your diet and nutrients so that your muscles can efficiently repair after each workout. Do NOT bench more than twice a week. In fact, many educated weightlifters would say once a week and your golden. Twice a week is acceptable. That is what i have always done and i have seen great results. I also recommend adding an incline press to your routine if you do not already. If you have any specific questions, let me know.

Depends what you are eating. a meal? after. a protein bar? before. a protein drink can be taken post or pre-workout. Honestly anything larger than a protein bar would be pushing it, and i would not recommend it. Eating after is pretty much always the better choice, as this is when your muscles/body are longing for the nutrients to progress.

Idk what you would consider tasty but a nice healthy dish that is pretty good is fish mixed with rice and some butter. simple and healthy. it also tastes pretty darn good. or Maybe chicken breast with a little cranberry sauce (not too much as there is a high concentration of glucose in that sauce). Maybe prepare a nice salad with chicken mixed in but try to hold back on the cheese, dressing, croutons, etc. There really are all sorts of nice dishes you can create. I do not mean this like i am brushing off your question but there are quite a few good cookbooks strictly for healthy diets.

 

ready for any more questions out there. fire away!

 

Thanks man