help me please!!!!

[simon_19]

im 19 and just got into the fire training process i am not as fit as i used to be and i would like some advice on how to get fit again. i weigh 13.5st and im 5'11 i have been training mainly on abs and arms and i have also changed diet to a protein 1 which includes 3meals a day abs session in the morning and some weights of a night. i have been doing this for the last month and a bit, but i can see no change apart from an extra 5lbs is this muscle? and why cant i see no difference within phisique.

[tanner2007]

im not the smart as oen as workign otu but i know for fact of the diet eat six small meals everyday

[SarahPT]

Tanner is right. 6 meals may be beneficial for you. Starting a strength training program for your whole body would help you to see results all over.

Also, do you do any cardiovascular exercise?

Sarah

[swanso5]

fireman need excellent musclular endurance so if endurance allows, do circuits of 3 - 5 compound movements as hevy as you can for 8 - 12 reps which will also release growth hormaone in the bodt which is a major fat burner

something like this:

squats, rows, deads, benches all x 10 than rest 90secs..after you've built up to a near max wt for each, than start decreasing 5 - 10secs per session with the sae wt so your doing the same amount of work but in les time

[chownsie]

I am also beginning a programme like yourself, although I am 26 so it is proving more difficult for me.

I do core exercises; Incline Bench 1-2 sets/10-12 reps warm up. Then 4-5 sets/8-10 reps working. I do the same with a Lat pulldown, straight bar.

I also do EZ Bar bicep curls, lat raises, tricep pulldown and flyes. 4 sets/8-10 reps.

For cardio I play badminton as this keeps you moving for longer and you can easily get distracted in the gym by other things.

Remember, warm up with 10 minutes of running/jogging on the treader or rowing. Drop the weight down and push out more reps if you continue to gain weight.

I have been gaining weight but I am sure it is muscle growth. It will take a while for the body to re-calibrate itself as well.

[sameey70]

im 19 and just got into the fire training process i am not as fit as i used to be and i would like some advice on how to get fit again. i weigh 13.5st and im 5'11 i have been training mainly on abs and arms and i have also changed diet to a protein 1 which includes 3meals a day abs session in the morning and some weights of a night. i have been doing this for the last month and a bit, but i can see no change apart from an extra 5lbs is this muscle? and why cant i see no difference within phisique.

I'm curious as to what you mean by "changed diet to a protein 1." Although protein demands are increased with training, carbohydrate (glucose) is still the main source of fuel for muscular activity, and the higher the exercise intensity, the greater the reliance on glucose as a fuel.
If I'm understanding you correctly, your goal is to gain muscle. To do this you must increase your total CALORIE intake, not just protein and stimulate muscle enlargement by doing the appropriate strength building exercises. You don't want to neglect your carbohydrate intake which spares protein breakdown.