How should I work out as a nineteen year old male?
I'm trying to get advice from people, but everyone has such separate views on exercising that it is difficult for me to gain any knowledge about how I should go about working out.
I'm 19 years old, 5'10”, 125 pounds, I think around 4% body fat, with a very slim body. I'm don't appear to be all that skinny, but my weight and body fat make it appear so.
What I want from my training is firstly overall health. I do not want to push my body into unhealthy lifestyles, I want it to be nourished with a good diet and exercise. Next I want to gain endurance and focus. I want to be able to train my body and mind to do various things that require endurance and strength. And last but not least I do want muscle. I'm a little tired of having a tiny body and it would be nice to add on some bulk. I don't ever want to look like a body builder or a d-bag bro, but rather slim and fit.
So I need some advice on how I should go about working out. I have been going on M, W, and F to my gym. I tend to not really know what to do so I will generally work on biceps with chest, triceps and back, then legs or something. My routine, or lack of one, is very unorganized.
Any recommendations on books, articles, or other resources of health and fitness would be much appreciated. I'm tired of paying for a gym membership that I don't use enough and when I do look like an idiot not knowing what to do. Trainers tend to be to expensive for a college kid making $7.75 an hour.
I've also been considering just doing body weight training at home, because I hate how packed my gym is. Focus and meditation through introspective training would be nice.
If what you say is true and that you only have 4% body fat, I'd say your body's getting dangerously close to starvation, man. It's just not healthy, but I'm not saying you should blow your next paycheck at your nearest McDonald's either. I'm no health expert, though, but as a boxer I can only suggest you to eat a lot of meat. Especially lean meat. You know, like chicken, fish and stuff. It should also provide enough protein to build some muscles without having to take those protein shakes. You could still take 'em, I personally don't so I can't tell you how well they work.
As for a workout routine, I don't really know any sites or books that would tell you so I just googled “workout routine” and this was the first thing that popped up, http://www.intense-workout.com/workout_routines.html
Not sure how much that would help but a site that I like is http://www.exrx.net
It's a really nice site if you wanna know what muscles are used for different exercises. Hope this helps.
Oh, and I work out at home since I can't really afford to train at a gym anymore being in the same situation as you, and you can't imagine how many different exercises you can do with just a chair and weights. Haha.
By the way, if you're wondering, my workout routine consists of clap push ups, normal pushups, pullovers, hand stand pushups, squats, sit ups, bent-over rows, and a lot of time with jump ropes.
New health products?? Help!?
I'm writing an article about new health products on the market, it's a pretty wide scope and it can lapse into beauty (a bit). I just can't seem to find anything on the internet??? So far I have the Wii Fit and the iJoy Ride. Can anyone help me? Any new vitamins/fitness regimes/foods?!
Elmore Oil is coming into Europe and USA now. It has been going in Australia since 2004 but thousands swear by it. It's 100% natural and used for arthritis and muscular pain relief. It is the fastest selling pain relief oil in Australia. I've used it and it is very good. The Chinese Olympic team are even using in for the Beijing games this year.
Should you stretch before you exercise?
I've always been told you should stretch before you exercise by other people but when I looked up stretches to do before you exercise I came across a couple of articles that said it may be bad to stretch before you exercise. Sample articles here ( http://www.msnbc.msn.com/id/36553174/ns/health–fitness/t/want-better-workout-dont-stretch/ and http://abcnews.go.com/Technology/pre-exercise-stretching-killing-workout/story?id=11835944 ). I have never really stretched before my workouts before but I'm not flexiable at all so I was going to start but after reading those articles I must wonder if I should.
You should never stretch before you exercise; not static stretching at any rate. The reason you should never stretch before is because cold muscles tear instead of stretch. Instead, you should mobilize. Mobilization (warming up, essentially) is like dynamic stretching, and consist of Side-shuffles, fairy walking, butt-kicks, high-knees, sumo walks, crab-walks, et cetera. Mobilization gets your heart rate going and blood flowing through your muscles. It doesn't increase your flexibility, but it warms you up.
After you mobilize, you do your workout.
A short cool down after your workout is also recommended, and should be about the same intensity/duration as your mobilization. (10 – 15 minutes, low intensity) usually a simple, slow jog is enough to do this. It calms your body down gently after your high intensity workout.
Static stretching (the stretching where you hold for 30 seconds – 1 minute in order to increase flexibility) comes after everything. Your muscles are still warm, so they won't tear and you can safely increase their flexibility. A good stretching session covers your entire body (or at least the muscles your worked out that day) and lasts about an hour. I usually stretch the areas I worked out, plus my legs every session.
I have to do a report on fitness for my school project,what website should I go to?
I have to do a school project on a fitness article,where can I find information?
Well I would definitely go to:
Which is a federal website all about eating right. Also, the bbc has some articles on this website:
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