Riding your bike is a great way to keep lean in general. Good weight lifting things you can do at home are push ups, chin ups, (if you have an over head bar), sit ups. You can do curls with gym bags full of old magazines or fill pails with water if you have no weights. The way you build muscle mass is pretty simple. You just have to stick to it. Every time you work out you introduce small tears in your muscle fibers. Your body repairs these tears and a coating of protein is formed around the fiber. This is how you get bigger and stronger. So you need to work out enough to cause those micro tears and then let your body repair them over and over. So you workout every other day for this cycle to take place. When you are done your workout, your muscles should be a bit sore, but not to the point you can't function. Are you thinking of joining a gym? It takes many weeks before you start to see progress and many people get discouraged and quit, SO DON'T QUIT!!!
Most Helpful Opinions
well you are going to have to integrate cardio in your workout so you should with that.( jogging, jogging, and more jogging. heck even swimming.) then you have to make a plan of what part of your body you want to workout first. upper body (triceps, biceps, back, abs, shoulders, or forearms), lower (quads, glutes, calfs, and other leg muscle groups) after you got your plan you need to figure out your nutrition then stick with it<--- that's a challenge. also you need to figure out your rest days for your body to recover I think you only need two days but I have known people only do one.
wrestle! I'm a wrestler, sorry. Realistically though, sports are great. You're getting fit with a bunch of your friends and getting to enjoy whatever you chose to participate in. They're there to hold you accountable, and you've got a coach to "father" you. That's how it works on my wrestling team anyways. (Also in wrestling it's really food/weight based so it'll help your diet)
Check out bodybuilders. com It'll help you find a workout routine and diet, as well as a schedule and timeline to reach your goal weight and build. Plus you'll get a ton of support and encouragement from other site members
What Girls & Guys Said
Opinion
2Opinion
eat mostly boiled foods, and avoud oily, fried foods, use protein more everyday, and also do cardio everyday
Stronglifts 5x5 google it. Eat above maintenance, so you gain half a pound a week. You'll be swole in no time.
To find your maintenance calories just google it, its really simple to find out.
The only opinion from girls was selected the Most Helpful Opinion, but you can still contribute by sharing an opinion!
Learn more
We're glad to see you liked this post.
You can also add your opinion below!
Most Helpful Opinions