Alright, I am 15 and 5'8-5'9. I am like 126 lbs, I am pretty skinny and lanky, I dont wanna be skinny I want muscle. What can I do to build up my biceps, triceps, and pecks? A lot of my family is like this too so can you beat genetics? What kind of work out can I do to get a better body? Please help and thank you.
Oh and I was wanting it to be fairly fast but if not possible that is fine.
That was my frame when I was 15. Now, I am 180 lbs with 2% body fat and a six-pack.
You are still developing at 15. So, don't worry. You will gain weight but just need to tone your body with the right muscles.
The key is to have a long-term plan and follow it and then, you can get a well-developed body by the end of high school.
Here are a few tips to get you started:
Keep this in mind: Eat more protein, less fat, less carbs.
Eat lean meat such as chicken and turkey.
Eat a small portion, 6 times a day.
Here is also how to work on your abs to get a six-pack.
I did the following for 12 months, probably 360 days out of 365. As a result, I got my current six pack with 2% body fat.
1. Warm up: Start with a regular sit ups, 50 non-stop, in a slow but controlled manner. You are NOT trying to do as fast as you can, but nice and slowly. Take a break for a minute before going to the next.
2. Upper abs: Do 30-degree angle sit ups. Lie down on your back, bend your knees 90 degrees. Lift your upper body only 30 degrees from the ground. Stop for three seconds. Then, down. Repeat this 10 times. That's one set. Do five sets with a break in between sets.
3. Lower abs: Do flutter kicks. Lie down on your back flat on the ground. Lift your feet 30 degrees up from the ground. Do flutter kicks. Do 20, that's one set. Do five sets with a break in between sets.
4. Obliques: Do bicycle sit ups. Just like regular sit ups, except that you touch the right knee with your left elbow, touch the left knee with the right elbow. 25 reps each set, 2 sets.
The total reps would be over 200. I do all of these in the gym, but if you are not accustomed to doing sit ups, you might want to start doing 1/4 of them a day and increase the number of reps. Otherwise, your abs will get sore and you might have to stop for a few days.
Unlike other muscles, you do NOT need to do this alternate days. You may and should do sit ups everyday.
You will see a noticeable difference in six months and a lot more in a year. I started doing sit ups right after high school and when I started, I did not have a big belly. So, it took me only a year to get a six pack. Depending on your current fitness level, it might take you longer, but you will get there. The key is patience and persistence.
Moreover, fitness is 70% diet and 30% exercise, which means that eating healthy is more important than doing thousands of sit-ups.
So, here is “How To Eat for the Abs” :
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