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  1. #1

    How much exercise is needed to take effect?

    My personal aim is by the end of my 7 week summer holiday is to build up my biceps, deltoids and trapezius and to lose the majority of my belly fat and 'love handles' that I have. For my first week (Each day) I did Roughly a 1000 meter jog to warm up, stretched off, 3 sets of 12 bicep curls (5kg)(alternating arms when I reach 12) and 15 reps of shoulder shrugs (5kg each arm). The whole set of that only comes to around 15 minutes and i'm wondering if it would actually take any effect? I've also stopped eating junk food as well as no snacks between meals for the help in weight loss. I'm most concerned about losing the belly fat/love handles and would the 1000 meter warm up be enough to take effect along with the change in eating habits?
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  2. #2
    No. If you want to see a change, specifically a healthy and lasting change, you have to change your diet and accept the fact that it isn't a quick fix.

    EDIT: Also that's really not that heavy of a workout, at all. That little of a workout will do hardly anything for you.
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  3. #3
    Quote Originally Posted by iceberg265 View Post
    EDIT: Also that's really not that heavy of a workout, at all. That little of a workout will do hardly anything for you.
    Sorry, I forgot to put that i'm only 14 and i'm starting from the bottom with the weights and clearly saying about having a fair stomach i'm not that strong of a runner.
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  4. #4
    Scarab Lord Puupi's Avatar
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    You are so young I don't dare to give any other advice but to ask specialists about working out and dieting in that age. Especially for the diet part. Do not start dieting by yourself.
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  5. #5
    In general, a healthy diet and aerobic workouts (running, rowing, biking, swimming, etc) will reduce fat over time, whereas anaerobic workouts (weights) build muscle. But at 14, probably best to ask a doctor, or better yet, talk to a PE/health instructor at your school. They'll be knowledgeable about these kinds of things and can set you on the right path.

  6. #6
    I've heard from numerous people that the stunting growth isn't true? I do care about that as i'm only 5,4 currently and my voice hasn't broke and for the diet situation, i'm not starving myself or going anorexic i've just modified it so i'm eating less that usual and missing out on snacks between meals, The main reason I'd like to start building myself up is because i'm not as strong as I thought I was and I'd like to build myself up to be as strong as I thought I was.
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  7. #7
    Dreadlord Darkrulerxxx's Avatar
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    Quote Originally Posted by T4 Explosive Gaming View Post
    I've heard from numerous people that the stunting growth isn't true? I do care about that as i'm only 5,4 currently and my voice hasn't broke and for the diet situation, i'm not starving myself or going anorexic i've just modified it so i'm eating less that usual and missing out on snacks between meals, The main reason I'd like to start building myself up is because i'm not as strong as I thought I was and I'd like to build myself up to be as strong as I thought I was.
    I'd like to point out that you are only 14 years old with a lot of future growth ahead of you .go to a doctor and get a consultation on what to do. You gotta realize building strength is a long time effort. Not something you can pin in a several weeks. Sorry if I mistyped I'm on my cellphone at the moment

  8. #8
    Scarab Lord Puupi's Avatar
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    Well pull ups and push ups are good general upper body strength enhancers. Add those to your exercise. You could also do some basic sit ups and back ups (? lol dunno what those are in English). So if you have some sets with those 5kg weights you got, biceps for example, then you do some push ups, pull ups, sit ups, back ups, squats and some running. That's a pretty thorough workout I think.
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  9. #9
    Watch out with the lifting though. It's generally not a good idea to lift when your body is still growing. Consult a pro before starting to lift properly.

  10. #10
    It's good to start small just to get used to working out, but keep in mind that there has to be a balance between cardio and weights to start seeing definition. Later on you might want to start separating workouts for different days, as to not exhaust or strain yourself. For instance, right now my workout consists of:

    Leg Day: Tuesday
    30 min. - jogging/speed walking interval
    4 x 15 @ 250 pounds - Leg Press
    4 x 15 @ 90 pounds - Leg Curl
    4 x 15 @ 90 pounds - Forward Leg Extension
    4 X 24 - Alternating Lunges

    Chest and Bicep: Thursday
    30 min. - Jogging/Fast Walking
    4 x 15 @ 80 -160 pounds - Bench Press
    4 x 15 @ 110 pounds - Chest Press Machine
    4 x 15 @ 110 pounds - Flys
    4 x 15 - Push-ups

    4 x 15 @ 30 pounds - Inverted Hammer Curls
    4 x 30 @ 30 pounds - Standing Alternating Curls
    4 x 15 @ 30 - 40 pounds - Cable Curls
    4 x 15 @ 20 pounds - Preacher Curls

    Back and Tricep: Sunday
    30 min. - Jogging/Fast Walking
    4 x 15 @ 110 pounds - Seated Cable Row
    4 x 15 @ 110 pounds - Seated Overhead Press
    4 x 15 @ 50 pounds - Shrugs
    4 x 15 @ 70 pounds - Back Press

    4 x 15 @ 30 pounds - Forearms Curls
    4 x 15 @ 50 pounds - Tricep Extensions
    4 x 15 @ 60 pounds - Skullcrushers
    4 x 15 @ 30 pounds - Dumbell Tricep extensions.
    30 min. - Rowing Machine

    But it took like 4 months to build up to that. I would recommend the same workout but with a lot less weight to start. Work completely on form and doing the sets correctly at first without caring how much weight you're doing. When comfortable start adding 5 -10 pounds each week. Also, if you feel tired or lose grip strength, take a break and come back. Also, if you're trying to bulk up you don't want to cut calorie intake, but research what you're eating, like high protein items are good for that. Also look into the difference between fast and slow carbs.

  11. #11
    Because of your age (14) I suggest not bothering dieting until 16/17 as your testosterone levels have barely begun to rise to their peak so your muscle growth will be limited in regards due to that unless you're a genetically enhanced monster haha.

    But in all honesty, it sounds like you just want to tone out your body and that's fine, but stick to body weight training using cables and other equipment to tone your body mate as attempting to gain muscle at that age (beginning of puberty) is like smacking your head into a brick wall. No harm in researching up about it for use later on in life though man!

    In regards to your training, you will need to have solely, id say, around 30 mins place on each muscle group for it to begin to feel as if its working. For instance, for your biceps you may want to try concentrated curls that increase the TUT (Time under tension, how the muscle actually stimulates and grows during exercise) by slowing down the motion of the exercise when the muscles are contracting. (Slow the exercise down, fast up, slow down.) Try some hammer curls, especially good at toning (IMO.)

    For your shoulders, shrugs and shoulder press are the best along with flyes but it is essential to research the proper technique in performing these exercises especially the flyes, you need to make sure you do your research. You aren't gonna just gain big traps either as they are one of the hardest muscles to actually develop. Mainly the only people you see with big traps are people that are on roids/tren etc because big traps just are not natural. Yes you can have toned traps in the sense that you work them out, but as big as Jay Cutler and others is all due to the roids fueling it.

    This is to just get you started off, I dont want to suggest chest/tri workouts or anything like that simply because of your age and I am no personal trainer although I have studied sports fitness in sixth form back in the day and I workout, but just take what I say with a pinch of salt. You're still young, give it a few years mate. Good luck though.

    - - - Updated - - -

    Quote Originally Posted by Hellrime View Post
    It's good to start small just to get used to working out, but keep in mind that there has to be a balance between cardio and weights to start seeing definition. Later on you might want to start separating workouts for different days, as to not exhaust or strain yourself. For instance, right now my workout consists of:

    Leg Day: Tuesday
    30 min. - jogging/speed walking interval
    4 x 15 @ 250 pounds - Leg Press
    4 x 15 @ 90 pounds - Leg Curl
    4 x 15 @ 90 pounds - Forward Leg Extension
    4 X 24 - Alternating Lunges

    Chest and Bicep: Thursday
    30 min. - Jogging/Fast Walking
    4 x 15 @ 80 -160 pounds - Bench Press
    4 x 15 @ 110 pounds - Chest Press Machine
    4 x 15 @ 110 pounds - Flys
    4 x 15 - Push-ups

    4 x 15 @ 30 pounds - Inverted Hammer Curls
    4 x 30 @ 30 pounds - Standing Alternating Curls
    4 x 15 @ 30 - 40 pounds - Cable Curls
    4 x 15 @ 20 pounds - Preacher Curls

    Back and Tricep: Sunday
    30 min. - Jogging/Fast Walking
    4 x 15 @ 110 pounds - Seated Cable Row
    4 x 15 @ 110 pounds - Seated Overhead Press
    4 x 15 @ 50 pounds - Shrugs
    4 x 15 @ 70 pounds - Back Press

    4 x 15 @ 30 pounds - Forearms Curls
    4 x 15 @ 50 pounds - Tricep Extensions
    4 x 15 @ 60 pounds - Skullcrushers
    4 x 15 @ 30 pounds - Dumbell Tricep extensions.
    30 min. - Rowing Machine

    But it took like 4 months to build up to that. I would recommend the same workout but with a lot less weight to start. Work completely on form and doing the sets correctly at first without caring how much weight you're doing. When comfortable start adding 5 -10 pounds each week. Also, if you feel tired or lose grip strength, take a break and come back. Also, if you're trying to bulk up you don't want to cut calorie intake, but research what you're eating, like high protein items are good for that. Also look into the difference between fast and slow carbs.
    Not a bad starter workout man, but you need compound movements in there for sure. Deadlift/squats need to be in there as they will increase size/strength overall and make you feel much bulkier in the long term. A question though, why do you train different muscle groups each day? (Chest/bi - back/tri)?

  12. #12
    Thanks for all the advice guys, it's helped a lot
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  13. #13
    Because of your age I would recommend starting with body weight training and proceed to lift with weights after the resistance starts to feel low. Also if you want to start with weights you should get someone who really knows what they are doing to teach you correct forms. Bad habits are much harder to get rid off than learning the correct way from the start. Whatever you decide to do - please don't workout just your arms. Have a balanced workout plan.
    You will get some results in your 7 week period but don't hope for too big change. Consistency and time are the key elements to success.

    About the diet I would recommend you to eat when you feel like it but to eat healthy food. Drink water and skip sodas and junk food. The thing is that you are still young and your growth is still on going. Don't start diets to lose weight since you risk lacking nutrients that your body needs to grow. More likely you should just stick to healthier sources of food and eat when you want.

    3-6 month goals would be more correct to see actual results.

  14. #14
    You need to push a bit, though it can be hit or miss at first finding out where your 'comfort' area actually is (getting back into the gym myself after many years away, this is where I am now). Results are not exactly immediate, nor should you rush things.
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  15. #15
    You're not going to get what you want in 6 weeks, and especially not by just doing 2 isolation exercises and some cardio.

  16. #16
    I guess alll can be possible with the right attitude, I'd advise you to try raw eating diet combined with systematic workouts, what kind of workouts you'll decide for yourself, in fact even jogging and swimming will do, the only thing here, once a week you should fast, so as to help your body clean itself so to say, of course it may seem hard, indeed it will be a real stress for your body at first, so you'd better keep the work of your heart under control all this period (you may simply start wearing hrm, mine is Beets BLU), but the result will not be a long wait, I've tried that myself, so I know it for sure, good luck to you!

  17. #17
    A lot of bullshit in this thread.

    The growth stunting thing is a myth, I have a friend I used to go to school with, when we were both 14 we both worked out in the gym at lunchtimes but he was very serious about it, he went from skinny, short and weedy to tall and huge in 2 years, he's still huge now, about 6'5 and 240lbs now (or just over 16 stone)


    OP - Working out at your age will be virtually no different than if you were an adult, make sure you eat enough protein and fat and carbs, carbs should be the least of what you eat.

    You're 14, your testosterone is about to go into overdrive (unless you're justin bieber) so you should be entering the time of your life when burning fat and putting on muscle is easiest.

    Look at it this way, exercise is healthy, we were designed to move, if you took us out of society do you think we would just sit around until we're 18 so we can start lifting things? No, we'd do what's natural to us and every other mammal.

    Another thing, muscle burns fat, muscle is an active tissue, it burns calories by just existing, build muscle and do cardio and your fat will just come right off you.

  18. #18
    Legendary! Taftvalue's Avatar
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    wait til you're 20 and then start lifting.
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  19. #19
    Old God Hyve's Avatar
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    Unless you're doing an extreme level of exercise one of the most important things to change is your diet. You can't shed the fat, and build muscle on a diet of McDonalds and Ice Cream.

    Doing it in the morning is also the best way to go I find. It sets the tone for the day, it gets your blood flowing and wakes you up, and a shower to cool off and get clean also helps kick your ass into action.

    Also; You're 14 which is very young to be too worried about this because you've not really hit the point where testosterone is going to be pumping through you more so then blood! Just focus on doing a little exercise everyday, that'll keep you in the right mental state for when you're older and you can start really working on yourself.

  20. #20
    honestly at your age the only thing i would recommend you is to do sports regulary, it will improve you cardio, muscle strenght and coordination while beeing fun =P As for dieting just eat regulary, remove junk food if you want.

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