I eat very healthly (I always have, not just lately because of the goverment etc) and I have a high metabolism - I have been told it runs in the family.
I also would like to increase my CV fitness so what type of running should I do, for how long, how fast etc.
I would also like excises working the areas mentioned above with:
How to do exercise?
How many reps?
How long should I rest for?
Any warm up and down tips?
I do not have any access to a gym only weights and the usual stuff that is lying round the house.
I am also wondering if any knows of any protein snacks and stuff I can eat and are the supplements safe for my age group? I always have atleast 2 glasses of milk a day - a kinda habit since I was young.
Thanks for all the help =DHow to increased muscle mass and CV fitness?I have used weights for many years, and used to do a lot of sprinting. Let me throw a few facts, opinions, and experience at you.
Training for muscle bulk tends to pull in the oppostite direction to that required for CV training. IE. longer distance running to improve endurance will tend burn up energy required for building muscle bulk. A good compromise is to do a lot of short sprints to help CV, which should not detract too much from muscle building weight training. It depends at this stage where you want the main emphasis to be.
Given your age and the fact that you are toned, suggests that you should have a fair amount of endurance anyway. Sprint training will be more useful for the vast majority of sports, rather than pure endurance work. You often see people running miles, particularly on tread mills, why? unless distance running is your thing.
The fact that you are still growing, means that you need to be a little careful with the weight training, pressure on joints, over exertion, which can put too much strain on a growing body. Rest is just as important as training, to give the body chance to recover.
It is a pity that you are not a gym member, that way you would have access to the full range of weight training facilities. High metabolism, tends to mean, in general, that you might find it more difficult than most to build muscle bulk, because, you will tend to burn off lots of energy naturally. Should help with the sprinting though, because you are more likely to have quick response muscles.
As long as you eat healthily, I wouldn't get into any obsessive eating regimes, particularly at your age. Protein products containing say, 'creatin' put a strain on the kidneys, as would excessive protein consumption. Remember, being fit, does not necessarily equal, healthy.
In general terms, building muscle bulk requires the trainee to go for heavier weights and lower repetitions. However, mindful of your age and what I have stated above, you need to build up slowly and do not over-strain. You don't say which weights are available to you, how much/type?
Pectoral muscles - the usual exercises for this muscle group is - bench press (lying flat on a bench/inclined on a bench/declined on a bench). each position gives a different emphasis. You can also do the same thing with dumb bells.
You can also do press ups. If you can handle it, get someone to put a small weight on your back.
Triceps - any pushing movement, including bench press and press ups, also works the tricep, There are specialist exercises though, some of the better ones requiring gym equipment. You can do dips at home if you can say utilise a chair, someone could put extra pressure on your shoulders as extra resistance.
Biceps - the usual exercise for these are barbell curl and dumbell curl.
ABS. Sit ups of course. Lying down with legs raised and held off the floor as long as you can, puts tension on the right spot. It often isn't realised that tension on the body from doing the other exercises also puts tension on the stomach.
I feel that you need to feel your way into weight training, taking it slow and easy at first to see how your body responds. I think really you need a face to face with someone who understands weight training, to explain each exercise type, and crucially, how to do them safely. Injuries, particilarly the back, can last a lifetime. I wouldn't, at this stage become over obsessed with, how many reps, how many sets, how long should I rest for. For weight training, I have always found that the best way to warm up, is to do a few light repetitions of the exercise type you are about to do, just to loosen up the body. Many people go through elaborate stretching routines before they start their training, but I have never found that necessary.
I personally wouldn't train everyday. Your body needs a recovery period. I have always found mon-wed-fri gives a good spacing. There are lots of theories out there, but only by working with your own body, seing how it responds to differing training regimes, will you learn what is right for you. Big muscles don't always = strong muscles. Most strength comes from ligament and tendon strength.How to increased muscle mass and CV fitness?Thanks for your rating, unfortunately, I never do direct email contact. You need someone on the spot to explain and demonstrate a good all round routine suitable for you, taking your age into account and what you want to achieve. Correct technique and breathing, very important.
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How to increased muscle mass and CV fitness?the whey protein shake powder from wal-mart or gnc is safe for you.you should rest for two to three days after a workout and you should run every other day here are some websites with exercises.
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