Thanks in advance for your help 
Need help getting started :D
Moderators: Boss Man, cassiegose
Need help getting started :D
Hello there everyone! Sooo let me introduce self. name is Minas, i am 16 years old , height is : 1.89 metres (6.2 feet ) and weight :65kg (143lbs) . I know i am thin for height (see the photos below too :/ ) stomach is almost flat and arms as you can see is tiny ! I just want to start working out at home ( no money for a gym and i dont think its neccessary). I want your guys advice for a daily program (what exercises should i do, what time of the day and all that ) ! . I do nothing when i come from from school so i just need a program to get started Thanks in advance for your help
Thanks in advance for your help 
Re: Need help getting started :D
Hi Vida, good to talk to you.
I'd recommend this sort of thing, which will be body weighted stuff.
Squats, 2 sets 10 reps
Lunges, 2 sets 10 reps
Good mornings, 2 sets 10 reps
Vertical flyes, 2 sets 10 reps
Bent over Rows, 2 sets 10 reps
Shrugs, 2 sets 10 reps
Planks 30-45 seconds.
You could increase the planks by 5 seconds a week, until you're doing around 75-90 seconds.
You do this workout 3 times a week every other day.
I'd recommend this sort of thing, which will be body weighted stuff.
Squats, 2 sets 10 reps
Lunges, 2 sets 10 reps
Good mornings, 2 sets 10 reps
Vertical flyes, 2 sets 10 reps
Bent over Rows, 2 sets 10 reps
Shrugs, 2 sets 10 reps
Planks 30-45 seconds.
You could increase the planks by 5 seconds a week, until you're doing around 75-90 seconds.
You do this workout 3 times a week every other day.
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Josh@buildingurbody
- STARTING OUT
- Posts: 2
- Joined: Fri Apr 17, 2015 4:39 am
Re: Need help getting started :D
Hi Vida,
you were right to ask on the forum. First of all, consider yourself lucky, you have the perfect body to get in a real good shape! Soon you will see your muscles increase!
The 2 first components to have a strong and well built body are:
1. Determination - you need to be motivated no matter what and keep your goal in mind.
2. Be consistent - from now on you are going to set up a routine that you will need to honour and work on, even if you are not feeling doing it.
You READY!!
Here is what i recommend you to do for your first 5 weeks - you need to train your whole body so you don't look disproportionate:
Upper Body - arms, biceps, triceps and chest
- PUSH UPS: Regular push ups (arms and biceps), Diamond push ups (chest mainly) and spider push ups (all) - 2 sets and 12 reps of each
- Triceps: Chair dips (2 sets of 12 reps)
Your Abs:
- Upper front abs: lay on the floor, bend your legs with your feet flat on the floor, put your hands on your thighs and start going up until your hands touch your knees. (keep your abs as tight as possible when doing them) When it burns, count 10 seconds and stop.
- Lower front abs: take a football or basket ball. Lay on the floor and raise your legs with your feet pointing at the sealing, straight legs. Hold the ball in front of you with straight arms and start lifting. Always look at the ceiling when doing the workout. When your lower abs start to burn, count 10 seconds and stop.
- Lateral abs: Keep the ball. Sit on the floor and raise a bit your legs above the floor and try to find equilibrium. Now touch the floor on your right and left alternatively with the ball. You need to go quite fast. When it starts to burn, count 10 seconds and stop.
Your legs:
- Squats: 3 sets of 12 reps. Remember to always contract your back so it is straight during the exercise and also make sure your feet stay flat on the floor at all time.
- Lunges: 3 sets of 12 reps as well. Again, your back remains straight the whole time so you don't hurt yourself.
Here we go, think this will get you started and show you quick first results. Remember that it is just the beginning and that after 4 to 5 weeks you will need to change your routine and also increasing the amount of exercises as you will be already stronger.
Tell me how it goes and Congratulations on your motivation! Getting started is the hardest, then it's all about having a habit!
Cheers!
Josh
you were right to ask on the forum. First of all, consider yourself lucky, you have the perfect body to get in a real good shape! Soon you will see your muscles increase!
The 2 first components to have a strong and well built body are:
1. Determination - you need to be motivated no matter what and keep your goal in mind.
2. Be consistent - from now on you are going to set up a routine that you will need to honour and work on, even if you are not feeling doing it.
You READY!!
Here is what i recommend you to do for your first 5 weeks - you need to train your whole body so you don't look disproportionate:
Upper Body - arms, biceps, triceps and chest
- PUSH UPS: Regular push ups (arms and biceps), Diamond push ups (chest mainly) and spider push ups (all) - 2 sets and 12 reps of each
- Triceps: Chair dips (2 sets of 12 reps)
Your Abs:
- Upper front abs: lay on the floor, bend your legs with your feet flat on the floor, put your hands on your thighs and start going up until your hands touch your knees. (keep your abs as tight as possible when doing them) When it burns, count 10 seconds and stop.
- Lower front abs: take a football or basket ball. Lay on the floor and raise your legs with your feet pointing at the sealing, straight legs. Hold the ball in front of you with straight arms and start lifting. Always look at the ceiling when doing the workout. When your lower abs start to burn, count 10 seconds and stop.
- Lateral abs: Keep the ball. Sit on the floor and raise a bit your legs above the floor and try to find equilibrium. Now touch the floor on your right and left alternatively with the ball. You need to go quite fast. When it starts to burn, count 10 seconds and stop.
Your legs:
- Squats: 3 sets of 12 reps. Remember to always contract your back so it is straight during the exercise and also make sure your feet stay flat on the floor at all time.
- Lunges: 3 sets of 12 reps as well. Again, your back remains straight the whole time so you don't hurt yourself.
Here we go, think this will get you started and show you quick first results. Remember that it is just the beginning and that after 4 to 5 weeks you will need to change your routine and also increasing the amount of exercises as you will be already stronger.
Tell me how it goes and Congratulations on your motivation! Getting started is the hardest, then it's all about having a habit!
Cheers!
Josh