Home Workout
Do you know any summer home workout plans for a teen?
I want to loose 20-30 lbs. this summer but I don't really know how to make a home exercise plan. I know that you are supposed to do a differt muscle/body part each day, but I don't know how to make it work. I also would like a diet or something to stick to. How long should I workout each day? If you have an opinion PLZ tell me. Thanks
your workout plans should consists of weight training 5 days a week and cardio 3-4 day off-season and 6-7 days pre-contest. When training, you will find your body responds better to heavy weight training. Every 3-4 weeks you should also add eccentric training. However, when your a month out from a competition then you should incorporate light weights with supersets and drop sets. train 2 days on, one day off and then repeat. This helps you from getting burned out and gives you plenty of rest. On your days off from lifting, do 45 mins. to an hour of cardio, with abs, calves, and stretching. you will also find that plyometric training really helps to lean out your legs and is also a great challenge!
typically workout 5 days a week. Here is a great workout program:
Monday: (am) 45 min. cardio - (pm) Chest / Biceps / Abs
Tuesday: (am) 45 min. cardio - (pm) Back, 45 min. cardio
Wednesday: OFF
Thursday: (am) 45 min. cardio - (pm) Legs, 10 min cool down on bike
Friday: (am) 45 min. cardio - (pm) Shoulders / Triceps, 45 min. cardio
Saturday: (am) plyometric training - Abs/ Calves
Sunday: OFF
you should increase or decrease cardio as needed according to your physique eat clean ALL year. In the off season eat one cheat meal a week, but during the contest season, it's game time! In the off season it is hard not be afraid of carbs. But, the end result will be an increase in lean muscle.
get your carbs from oats, cream of wheat, brown rice, and plain rice cakes, and taper out your carbs by the evening.
protein sources come from chicken, lean turkey, lean hamburger, cod, salmon, tuna, egg whites and whey protein.
Meal 1: 3 Tbsp. cream of wheat or 1/3 cup oatmeal, 1 scoop Premium Whey Protein (chocolate or vanilla) & glutamine
Meal 2: 4 oz. chicken, 1 1/2 cups broccoli or green beans
Meal 3: Tuna or cod, 1 1/2 cups salad
Meal 4: 4 oz. chicken, "Greens First" drink and glutamine
Meal 5: 6 egg whites, 1-2 plain rice cakes with sugar free jelly (post training)
Meal 6: 1 1/2 scoops Premium Whey Protein, glutamine and broccoli.
* add almonds and Udo's oil to some meals accordingly.
Diet, Diet, Diet! It really is the key to getting and staying lean. If you want a set of abs, then you have to be strict with what you eat. You cannot afford to eat heavy carbs and sweet stuff as it will only cause fat gains. Eat clean and stick to lean sources of protein and clean carbs.
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