anyone work out?

out of curiousity, i've always been of light build and wanted to change it up- so i decided to actually stick with it and i saw how quick the changes have come on, anyone know of any good techniques they might be able to share? :uglystupid2:

im guessing you want to bulk up. What I mean by bulk up is to get "bigger." Or do you want to tone up. What I mean by tone up is to have your muscles more defined and be more noticeable but not be "BIG" OR you could be BIG and DEFINED i.e. professional builders. Confused yet? no? good!

[b]To bulk up[/b]: Work out with weights, of course. since you are going back into the swing of things, remember to stretch prior to working out. I have read that, once you're into the swing of working out, stretching before hitting the weights is bad for you b/c stretching tears the muscle so you wont get as big as you want (this hasn't been proven yet.). I would suggest working out in the mornings but if your schedule does not allow you to do that, anytime is fine! Since you are going into the swing of weight lifting, go easy on yourself. You will be sore but it will last for about a week. Give a day of rest in btw each day you lift OR break up your days for like...one day you do chest, bicep, , abs, quad (front part of your leg)...next day you do back, tricep, abs, hamstrings. On a side note, its okay to do abs daily. once you're done with weights for the day, drink a protein shake RIGHT after. anymore than about 30 min is no good. When you work out your muscles, they are torn and need repair. protein repairs it. as far as eating goes, eat at the right time of day (breakfast, lunch, and dinner.) do not skip a main meal and also you must sneak in btw those main meals. snacking consist of dairy foods, nuts, precut fresh fruits or small fruits such as berries and such, precut veggies, etc. in your main meals, be sure there are proteins in it - chicken, tuna, beef, etc. you also need carbs too! PLEASE do not believe the hype about carbs make you fat! Actually they do if you have too much of it but if you want to be big, you will need carbs. for breakfast I have oatmeal every morning. Don't buy the package kinds that are already sweet. Get the bland kind, that way you can pour a cup of your protein powder in it or cinnamon, or whatever. If you work out at nights, drink a protein shake with your dinner. remember you must have protein in your main meals AS WELL as some carb. good rule of thumb on the size of carb is about your palm size.

I gotta go but ill be back to continue this. too much info, I know but this is a hobby of mine so I know a little bit about this. I'm still a newb when it comes to it. ;)

A good way to have protein without all of that "fat" from meat is to have brown rice with fresh almonds. I know it is nasty but I suppose it is the healthiest way to go about protein, and you get lots of it too. :)

less proper form reps > more sloppy/improper reps

but you probably already know that

[b]to tone up[/b]: do more cardiovascular exercises (exercise that gets your heart beat pumping) than weight. when you do cardio exercises, mix it up. Do not just run everyday, bicycle everyday, etc. mix it up b/c our bodies are very smart. It can adapt to a certain exercise and you would stop seeing improvement after awhile. Also another reason to not run everyday is b/c you do not want to put too much stress on your knees, it can hurt you in the long run when you get older.  Cardio exercises include aerobics, running/jogging on treadmill or track if provided, swimming, rowing, bicycle, eliptical machines, stair machines, and im sure there are a few more I can't think of at the moment but mix those up. Also stretch before you do any cardio exercise..and after. As far as eating goes, be sure you eat bananas or some sort of breakfas but not a HEAVY meal. You need food as energy in order to do your cardio exercise. I would suggest doing cardio in the mornings b/c you burn the body fat that is already stored in you. If you do cardio at night, you're just burning the food that you ate that day BUT if it is the only time you can fit it into your schedule, evenings are fine. Oh yeah, also do weights (see above). Honestly, being toned and being big is a difficult task to achieve.

[b]to loose weight[/b]: do just cardio :)

I'm scrawny but I walk, and bike a lot, I don't really feel the need to bulk up, I'm happy being able to move my own weight efficiently =)
Walking has got to be the best exercise ever...it's so easy but very good for you.

my sport is motorsport only aka four wheelers n wide n low :P

being fat is vip dude.
dont you know?

well not really.

my goal is be lean and try to improve my vertical leap

[quote=username ]
being fat is vip dude.
dont you know?

well not really.

my goal is be lean and try to improve my vertical leap
[/quote]

can you touch a 10ft rim? im 5'8 and can only touch it. i'll never be able to dunk.

[quote=TLontheDL ]
can you touch a 10ft rim?  im 5'8 and can only touch it.  i'll never be able to dunk.
[/quote] ditto

[quote=TLontheDL ]
can you touch a 10ft rim? im 5'8 and can only touch it. i'll never be able to dunk.
[/quote]
nope. im 5'10 and i can touch middle of the chain net.
im fat i think im 200lbs but feel like 170.

try wearing those ankle weights while attempting to touch rim. do it for a few weeks and then take them off and see if you gain any vertical.

I'm 5'10", I can hang on my high school's rims, but I can't dunk. I've been getting a bit weaker I think so I'll try some casual parkour this summer to work on my endurance and vertical.

"How serious are you about gaining muscle? Since you're reading this, you must be pretty serious. That means you're probably spending up to 200 hours a year or more pumping iron. That's a lot of time and effort --a lot of sacrifice. There are four issues that must be addressed every time you hit the weights in order to make it a muscle-building success. Nail each one, and your muscles will leave the gym with their "growth switches" turned fully on. Miss them, and your muscles may not grow at all."

What are these 4 issues? 
1. ENERGY: Your mind, body, and muscle must be jacked up and ready to go from start to finish. If they aren't, you won't be able to sustain the type of workout that stimulates maximum growth.

2. MENTAL FOCUS: Just being jacked up isn't enough. Your energy needs to be channeled exclusively to the task of lifting. Unfocused energy is like a chicken with its head cut off. The connection between your mind and your muscles must be unbreakable.

3. WORK INTENSITY: To make your muscles grow, you've got to make them sustain a high work rate. Translation: Do more work--lift heavier weights--in less time. To do this, you've got to be supercharged with muscle building nutrients, and be able to battle intense fatigue and win.

4. MAXIMUM PUMP: This muscle volumizing experience is the foundation of your growth. Many people get a pump during their workouts. But most fail to get a maximum pump. The result? Most people are not satisfied with their muscle gains.