Off course try this eat 1,000-1,500 calories a day. This is where 50% of your weight loss starts.
As for the rest exercise would be your other 50%
here's one of my personalized work outs it only takes 30min:
30min-25min
-Mountain Climber (On Floor) (30sec)
-Jacknife (30sec)
-Mountain Climber (On Floor) (30sec)
-Dual Leg Raise (On Floor) (30sec)
-Mountain Climber (On Floor) (30sec)
-Alternating Arm and Leg Crunch (30sec)
-Mountain Climber (On Floor) (30sec)
-Heel Touch (On Floor) (30sec)
-Mountain Climber (On Floor) (30sec)
-Knees Up Crunch (30sec)
25min-20min
-Alternating Lunge Pulse Left (30sec)
-Alternating Lunge Pulse Right
(30sec)
-Alternating Lunge Hold Left
(30sec)
-Alternating Lunge Hold Right
(30sec)
-Alternating Lunge Left + Squat (30sec)
-Alternating Lunge Right + Squat
(30sec)
-L Squat (30sec) + Squat (30sec)
-Alternating Leg Raises (1min)
20min-10min
-Speed + Agility (1min)
-Quick Feet (Up + Back) (1min)
-Moving Quick Jab (30sec) / 1-2-3 Clap (30sec)
-Low Switch Kick (1min)
-Double Switch Kick (1min)
-Side Hop Uppercut (1min)
-Jumpin Jack Uppercut (1min)
-Jumpin Jacks (1min)
-Jumpin Jack Feet (Jumpin Jacks without arms waiving) (1min)
-2 + 2 Power Knee
10-5min
-Plank (1min)
-L Side Plank (30sec) / R Side Plank (30sec)
-Spider Plank (1min)
-Plank (Feet In + Out / Knees Down & Up) (1min)
-Plank + Birdog (10sec Each)
5-0min
-Vsit + Reverse Crunch (Knees In) (10sec each) (1min)
-Crisscross (30sec) / Flutter Kickd (30sec)
-Bycicle + V-up Crunch (10sec each) (1min)
-Knees Raised Crunch (1min)
-On Back Bycicle (30sec) / Reverse Bycicle (30sec)
You can also do compound exercises. Which means exercises where more than 1 muscle group is focused and worked, this way you burn more calories
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It won't do much at all because there's not enough resistance there, all it will do is increase your muscular endurance, but they won't grow. When it comes to weight training the rep ranges are:
1-4 for maximal strength/minimal muscle growth
5-7 for strength/a little bit of muscle growth
8-12 for muscle growth
13+ for endurance/mimimal muscle growth
Anything that you can do for more than 12 reps at a time is useless for building muscle, so imagine how many you're doing in 3:50? Try to. learn how to do one legged squats, the pistol squat etc. Bodyweight squats can be made harder, most people can't do an ass to grass pistol squat as it requires balance and flexibility as well as a lot of strength (perfect for. you as a gymnast) there are plenty of videos on youtube about squat progression.
You need a specific training program to let grow muscle. Just doing infinite exercises will not help, on the contrary. As a program in the gym.
Won't make but hips wider...
Use weights and do sets...
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you will only gain so much with your own body weight. seriously if you have any friends that go to the gym, consult them. you'll gain a vast spectrum of knowledge, hopefully.
No because you're not using progressive loading. Once you get to a point where you can bang out a certain amount of reps (usually above 15 or so) without stopping for a break the exercise basically loses its purpose. Only way to see improvement is to keep the work load high enough to where it takes less than that (ideally 8-12 reps) to completely blitz your muscles so you have to take a rest.
Well it takes different amounts of time for different people. No matter how long you are doing your workouts just make sure that you are pushing yourself til you can't go anymore. If you aren't doing this then you will not see results as fast as you should.
- u
Go to the gym and do light weights and a lot of stretching when I was 9 years old I did light lifting over my head with a bar it won't stunt your growth
A major part of growing stronger is resting and repairing.
So no, you won't see results. You're risking muscular dystrophy and long term damage.-sigh- it doesn't work like that.
Look up the 100 squat a day challenge
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