Abs Training Programme
Abs Training Programme
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can somebody help me make a relatively good training programme ?
all i have is a treadmill , and 2 dumbells weighing 8 kgs each
im only 14 but i dont care xD
im 6 foot one i think , well about 1 meter 86 or so
and i weigh 64 kgs ( last time i measured it )
i want more muscle and i need 2 work on my abs again
got a 4 pack but i want the 6 back... got depressed but hey ho
i was thinking run 1 mile every other day on treadmill
then on the other day wen im not running do crunches/situps , bicep curls etc... the whole weight lot...
then go back 2 running and repeat...
is that alright ?
oh and btw i cut out the crap food , like chocolates and crisps.... but i still eat alot of fats for dinner and stuff... just no snacks , unless they r healthy...
just thought id let u no cus i no diets important 2 xD
lmfao i cant run more than a mile and it takes me about 7 or 8 mins xD
im fat i no....
XD damn no self esteem! lol
Hi there,
Much of the training regime does depend on your diet.
At your age, you have a fast metabolism. Therefore, it is important you keep that ticking over by eating frequently i.e. 3 meals a day plus 2 smaller meals in between.
Fibre is good for breakfast, particularly porridge. You can add jam, honey or a small amount of any condiment for flavour. Alternatively, if you don't like porridge, wholemeal toast with peanut butter gives you fibre and good fats which are essential. Have a piece of fruit also.
Lunch should contain some protein i.e chicken, fish or some lean red meat. Also some fresh salad ingredients and a small amount of carbs is ideal. For example, a tuna salad sandwich in wholemeal bread or a chicken salad with a light dressing.
Dinner follows the same theme. However, try to eat slightly less of the pasta, rice, potatoes at dinner time.
In between meals, eat plenty of fruit and vegetables or even a half size portion of what you would eat at meal times. Also, ensure you drink about 1.5 litres of water and eat a minimum of 5 fruit and vegetables a day.
It is also important to relax your diet at weekends and eat whatever junk food you like. This is to prevent you from getting bored from constantly eating healthy food and not to deprive yourself. Also, I would get back to eating only 3 meals at weekends. That way, your metabolism would have to work just as hard as it does when digesting 5 meals and the food would break down quickly.
Ok, now onto the workout. Although you are very tall for your age, it is important you don't start to lift heavy weights for at least another couple of years. Your muscles are still developing and any heavy tension will stunt their growth and full development.
Find different exercises you can do with your 8kg dumbells. Bicep curls, tricep pushdowns, chest press, shoulder press are good for upper body strength. If the weights get too easy, increase the number of reps per set. Only consider increasing the weight when you are doing a crazy amount of reps per set and you feel there is little point in carrying on with your current dumbells. But that won't be for a while yet.
Always do your cardio after the weights. Otherwise, you will be too tired to get the most efficiency out of your weight training.
In terms of the frequency of your workouts, I would suggest 5 times a week Monday to Friday. Concentrate on weight training and cardio on Monday, Wednesday and Friday. Concentrate on abs and cardio on Tuesday and Thursday. If you want to emphasise the abs workout, there is no harm in doing the abs workout Monday to Friday inclusive before your weights. However, definitely do relax on Saturday and Sunday.
Anyway, hope it helps.
Good luck with the workout.
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Tags: abs training programme, exercise, fitness, Fitness At Home, health, pushups, training, workout