nolimit
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Posts: 95
Registered: Dec 14, 2011 16:38:34 GMT -5
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Post by nolimit on May 25, 2012 14:01:27 GMT -5
Hi, I just need some advice on creating a daily 15 minute routine. I don't think I'm gonna engage in someting big, I allready have, but I really don't have the time so I just want a basic workout that I can do in the morning. Any of you have any advice or books I could read?
Also, if anybody has the e-book The 4-Hour Body by Tim Ferriss or the book from Anthony Ellis it would be great if you coul -mail it to me! ;D
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darkpwns
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Old Specialist
Adapt.
Posts: 396
Registered: Jan 21, 2009 17:51:46 GMT -5
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Post by darkpwns on May 25, 2012 14:17:58 GMT -5
Get a jump rope.
Do 1 minute of jumping, 1 minute of pushups
Another minute of jumping, 1 minute of leg raises
Another minute of jumping, minute of dive bomber pushups
Another minute of jumping, a minute of squat jumps (with weight preferably)
Another minute of jumping, minute of mountain climbers
Jump till you can't any longer. Push up till failure, crunch till failure.
Easy short workout, minimal equipment. Eventually you'll have to switch up the workout if you choose to do it, because your body will adapt to the stress, but until then this should be decent.
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nolimit
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Posts: 95
Registered: Dec 14, 2011 16:38:34 GMT -5
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Post by nolimit on May 25, 2012 14:39:20 GMT -5
Looks grate i'll try it tomorrow
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Post by NorwegianDJ on May 26, 2012 6:55:05 GMT -5
What do you want to achieve? You're skinny enough. Hit the gym.
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Post by NorwegianDJ on May 26, 2012 6:59:26 GMT -5
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nolimit
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Posts: 95
Registered: Dec 14, 2011 16:38:34 GMT -5
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Post by nolimit on May 26, 2012 7:18:43 GMT -5
The problem is you can't sign up at a gym until you're 18 in France! But also as I said in the first post I don't have any time because I practice american football and Judo every day, I'm just looking for a morning workout!
Ps : Thanks for the link
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nolimit
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Posts: 95
Registered: Dec 14, 2011 16:38:34 GMT -5
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Post by nolimit on May 30, 2012 12:03:51 GMT -5
Does anyone else have some advice?  |
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Post by NorwegianDJ on May 30, 2012 13:07:38 GMT -5
What do you want to achieve? |
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nolimit
Member
Posts: 95
Registered: Dec 14, 2011 16:38:34 GMT -5
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Post by nolimit on May 30, 2012 13:23:15 GMT -5
I want to have a nice body for this summer, I don't want to be massive or anything, I kinda want to have the body of a model. By the way, HAPPY BIRTHDAY!  |
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RMO
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Registered: Jul 30, 2009 14:27:39 GMT -5
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Post by RMO on May 30, 2012 13:24:03 GMT -5
what is the goal of your workout
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nolimit
Member
Posts: 95
Registered: Dec 14, 2011 16:38:34 GMT -5
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Post by nolimit on May 30, 2012 13:28:18 GMT -5
Being phisically fit, I'm allready in really good shape it's especially to maintain my muscular mass
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RMO
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Registered: Jul 30, 2009 14:27:39 GMT -5
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Post by RMO on May 30, 2012 13:47:25 GMT -5
darkpwns gave you cardio, with some good muscle action on the push ups. Crunches are a waste of time, find a better ab workout. For 15 min thats all you can expect. A few push ups, pullups, whatever. look up prison workouts, they may be helpful in this case.
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Post by NorwegianDJ on May 30, 2012 15:30:10 GMT -5
I want to have a nice body for this summer, I don't want to be massive or anything, I kinda want to have the body of a model. By the way, HAPPY BIRTHDAY! Appreciate it man. What you wanna do is some variation of what's been given to you already. Find a way to make the basic exercises exhaust your muscles within 15 reps. 8-12 is regarded as the size building rep range. Do 1-3 sets of each exercise. To maximize speed, use the breaks to work another muscle group. You can make yourself fail within less reps by either increasing weight, or increasing cadence. Cadence is time under pressure. Increase time under pressure and minimalize time under least pressure (such as when you touch your knees doing sit ups). Focus on increasing cadence mainly on the way down. Use google for exercises. Keep it simple with as close to compounds as you can get, but customize it so that you're able to get your rep range with good form. Changing your eating habit to eating more is the main thing when it comes to building muscle. Trust me, you will rather want to risk a slight increase in body fat than remain skinny. Eat more and get more protein while youre at it. Just eat more. Im sure you read my article. |
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RMO
Extremely Active Member
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Registered: Jul 30, 2009 14:27:39 GMT -5
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Post by RMO on May 31, 2012 0:07:04 GMT -5
Trust me, you will rather want to risk a slight increase in body fat than remain skinny. Why. To my knowledge burning fat and building muscle are totally diffrent. If youre naturally skinny then your metabolism is pretty fast, you should just consume a shit ton more protein. I float around 3-5% bodyfat normally and just by raising my protien consumption, alot, and working out, smart workout, i gained thirty bs in 2 months. No fat gain. Be mindful that white carbs leads to fat. EDIT: 15 min is not enough time for a total workout, not considering the protien consumption you should have within thirty min, or the shower. Its just not enough time to set aside for anything beyond general fitness. |
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Post by NorwegianDJ on May 31, 2012 3:01:36 GMT -5
If you were 3% bodyfat you would die. If you were 5% I'd admire you, but you'd feel horrible all the time because of lack of energy. Bodybuilders strive to reach 5%. 4.5% is roughly as low as it's possible to go without risking serious illness if supervised.
Burning fat and building muscle does not only, but largely relies on eating insufficient calories or excessive calories compared to your baseline calories. Thus, you'd realisitcally expect some fat gain when building muscle.
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