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How to get bigger and stronger quickly?

How to get stronger? (Exercise Question)?

  • Okay, so i have a lot of questions. (Im 14, I'm 157 cm's tall, i weigh 42 Kg) So i skateboard, so im not 'fat', but im not as fit as i want to be. I have been trying to get abs, and stonger muscles. So here are my questions: 1. How to get rid of stomach flab? I can feel my abs, they are fairly strong, and in the morning when i wake up, i can sort of see them. I have read that i have have to get down to 8% body fat, when i grab my tummy, theres a little but of lose 'flab'. How do i get rid of this!?!?!? 2. How to get rid of man boobs? I have little man boobs, haha, they arent like female boobs, they're not very noticable, but once again when i 'grab' i fell the lose flab, how do i get rid of this?? 3. What should i eat? Is there any foods that i should eat? I dont eat any junk food anymore, (choclate, biscuits, chips etc), i eat a lot of fruit, and drink quite a lot of water, should i still eat the major meats, dairy products etc? 4. I do 14 push ups, 50 sit ups and 30 crunches before i go to bed, and when i wake up, should i be doing anything else? 5. After i finish a meal, my gut becomes pretty expanded, not over expanded just like, bigger, is it because im full? 6. What are some really good exercises that will basically strengthen everything? (Arms, Legs, Abs) 7. How long (Estimated) would it take to notice significant changes with weighloss / muscle size? 8. When would the best time for running be? As in, i think i should just do some running to burn some calouries, so when should i do that? in the morning or night? (I think, the morning would be better, because when you burn weight, you burn the energy of the food you've consumed, and in the morning, you havent aten anything yet?) And for how long? Thanks for you time to read this, and i hope you can answer all those questions for me. I will really appreciate it, I'm really determined for this. Thank you :)

  • Answer:

    1. Cardio! And also diet. Watch what you're eating. 80% is from the diet, 20% is from exercise. You cannot get rid of fat from one place on the body. It comes off wherever it wants to. You can however focus on one area with strength exercises. Try planks/side planks. They target the abs and are great. 2. Again, cardio! Why don't you take up running? Search C25K, it's a program to get you started. 3. Yes, definitely! You need a balanced diet and that means everything. Make sure you're getting enough calories in, but not too much. 1200 is the minimum amount of calories for women, and as a 14 year old boy, yours should be similar. 4. They're all good. Do planks too! Also, try to focus on different parts of the body. Muscles need resting time to repair and grow. 5. Yes. But it could also mean that you've eaten too much or too much of the wrong thing. 6. Squats are great for the legs. Try dumbbell squats to work your arms too. (Again) planks are great, especially side planks. 7. It depends on what you're doing, how your eating and your body type. 8. It doesn't matter when you run, as long as it is working for you. Some prefer morning, some night. I prefer morning myself. Don't get discouraged if you can't run far/long at the beginning. As I said above, look at the C25K program. It starts you on interval running/walking and that's also a good exercise. Run for as long as you can. Push yourself, but don't hurt yourself. Look up Fitocracy, it's a good fitness website. Tumblr is also great for help and fitness blogs.

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Unless you actually like running I wouldn't personally recommend it. sit ups and crunches are pretty lame too.. If they really worked then all the people that do 1000's would have abs of steel and they don't they are bad on your back and contribute to poor posture... I don't know if you have access to weights or not so you can mix and match as you are able to... The absolute best whole body exercise bar none is whats called clean and jerk....google or YouTube has plenty of videos to give you correct form....If you do this you should do 10 reps 3 times. You will probably want to start with 10-15 pounds on each side of the bar to begin with and work your way up as you become comfortable. (2) Burpees -also on YouTube great video demonstration(s) (3) Prison Push-Ups- Same thing YouTube (4) interval workouts- for instance one that I do...jumping jacks for 10 minutes BUT..you go intense for 10 seconds, rest 10 seconds all the way to 10 minutes...just doing this for 10 minutes will burn about 200 calories... (5) skier swings (with dumbells) and hot potato squat(s) are two more staples of my routine..these are also both demonstrated well on YouTube... I hate to send you to YouTube but it is better to see it than to try and visualize it from my written description... I would mix and match 2-3 of these as a routine and maybe mix it up from workout to workout...These routines should be done every other day for instance Monday- 2-3 exercise routine Tuesday- 45 minutes stretching or YOGA with 15 minutes core or ab exercises mixed in at the end Wednesday- same as Monday Thursday- Same as Tuesday Friday- Same as Monday/Wednesday Saturday- Same as Tuesday/Thursday Sunday OFF As for the diet I consider fish, chicken, tuna and eggs to be SUPER FOODS and I have at least one serving of one of these with each meal..I then add 1-2 Healthy additional items to make it a meal...so yeah definitely you should be getting lean protein from these sources and also peanuts or cashews or pecans and turkey is also a great choice..

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You sound pretty skinny to me. Typical 14y/o boy who isnt overweight or chubby. Your either 1 of 3. Lol. YES work out more! Eat protein bars, yummy & beneficial. Or drink a protein shake once or twice a day! Eat fruits yes, water yes, EAT MEAT YES. Lots of protein, nutients and good carbs, what you want. Gotta turn something into muscle right? Thats why you want GOOD carbs, and proteins, vitamins & minerals. Things like eggs, rice, meats, milk, fruits & veggies, fish, tuna, ect. Dont want fatty carbs & calories, harder to burn off. Work out in all of your free time! Or set a goal to work out for 40-60min a day. Push yourself, dont just do the same number of reps & sets each time. Get some weights! Start curling the dumb bells, wanna do different motions/work outs with dumb bells to work out different areas of your arms? Google it. Easy. Do lunges & squats to help your legs. Running is good too but I hear walking is somehow more effective? Do jumping jacks or jump rope, alone, not like a fun silly game, it really works. Get a punching bag, good for relieving stress too lol To help your chest, take maybe 2 dumb bells, that you can hold straight out but are still challenging, hold one in each hand, hold your arms straight out from your sides, and bring both arms intogether, they should now be straight out & pointing (in the direction of) in front of you. Repeat til your arms give out. Hint: if you get passed the "burning" feeling in your muscles while working out that makes you want to stop or take a break, if you can withstand the pain a lil, it will go "numb" making it much easier to continue til they "give out" on their own. You need to eat & work out regularily. Not just lose wight. Junk food & soda is a no no.

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