If you know how to exercise!! What is a great routine for 19 year old male?

[Anonymous]

My Body mass index is 29 and 30 is considered obese so I joined a gym but don't know how to work out effectively I hired a trainer but ill have to wait til Thursday and will only have him til the end of October

and wanted some tips on what to eat and how long to run for, if I should work on chest only on one day or should do all body parts everyday, am I supposed to take a break every other day if you could help that would be awesome

and if you have a routine could you share it with me I want to know what it should look like

thanks:)

[Anonymous]

i can help you. if you need any further help feel free to ask. I have a bmi of 25.2 even though you are considered overweight between 25 and 30. I have toned the weight I do have so that it is well kept. I would love to join a gym but it is rather time consuming for me therefore I do my own homework outs. usually I do about 100 press ups minumum a day with different viarations to target different parts of my body. press ups are one of the most effective forms of excersise because you are directly working on the weight you have to from it. it is still effective if you start at 10 press ups a day and push yourself to do it, tell yourself you will do it and just don't think about whether you can. just go for it. you will know you have worked yourself out well if it becomes harder to do and it tires you out. if you feel pains in your muscles from the workout then this is a good sign (but make sure it is muscle pain and not join pain). the reason for this pain is because muscles are strenthened by tearing them down, for example when you lfit weights or bear any kind of excersise on your body, your actually causing small microtears to occur in your muscle fibres. this is NOTa bad thing because when this happens your bodys natural response would be to feel a little uncomfortable and it tries to repair the damage that has been done, it does this by not only repairing the damage but also adding a little more muscle tissue to prevent damage in the future. Think about the way your body can repair a broken bone. It works in much the same way. If you have ever had a broken bone and you have seen the x rays after the bone has healed, The bone not only gets healed where the break occurred, but it is actually a little larger in that area. But you should not break your bones on purpose to make them stronger, but you get the idea.

When you work out it is very important to provide your body with appropriate fuel to do your work out and to repair and increase the muscle tissue at a faster pace and that means plenty of protein (red meats helps muscles recover quicker), carbohydrates and a little fat especially the healthy kind like olive oil, nuts and flax seed oil these are all great things to have in your diet in your diet.

However, make sure when you do work out that you allow yourself enough time for your muscles to actually recover before tearing them down again, otherwise you will not get any growth. People who carry on a work out with not enough sleep to allow them to rest either stay the same mass wise usually growing just a little bigger because they don’t allow there body to recover the torn down muscles through sleep and they can also lose muscle because they have not allowed them to make use of the work out.

so like I said. its best that you excersise till you feel that it is getting harder and harder and that your muscles are being pushed. just liek the sayin goes "no pain, no gain".

take care and good luck

[Dela1111]

Just work out 3 times a week along with drinking more water and no junk food. When you work out only work one or two body parts a day like Chest and Triceps one day then back and biceps the next, with legs the final day. Just pick out three different exercises and work moderately hard, not until you kill yourself. Afterward try to run on the treadmill for 10 to 20 minutes. Work out regularly but don't work too hard that you find it hard to get up in the morning. The more you work out you'll find what works best for you.

[nymphoman]

Eat lighter foods and walk it off.

Just saved you a ton of money at the gym with that one sentence.