some advice fo a beginner please!!

[indyrockrules]

I'm going on holiday in the middle of august with a group of friends and i dont want to be stuck with an average stomach (no muscle definition, small layer of fat). I'm 17, male, 6ft1 and weigh roughly 145lbs. I have started doing 2 sets of 15 reps or crunches, 2 sets of 15 reps of push ups and 2 sets of 15 reps of situps every day (may not sound much but bear in mind i havnt done this before!). I can feel that i do have muscle on my stomach but want to 'uncover' it! I'm eating (what i consider healthily), drinking only water (5-6pints a day) and am staying off saturated fats and chocolate etc. Can anyone suggest a cardio routine or make any chances to my abs/chest routine which will enhance my workout? Based on any comments that you make could you give an estimate of when i'll start to notice results as far as fat loss is concerned? many, many thanks
sam

[Kooly]

well it seems if your a beginner, its good too start out slow like that, andbest i can add onto it is, when you start taking the stuff your doing now easier, start add weight,
and w/e you do, dont give up, seriously, thats the reason most people wonder why their not gaining muscle, but, whenever you feel like you cant move another muscle, keep going, until you seriously cant,

and do leg lifts, (lift legs in air) for longer then u think you can, when u feel lyk u cant do it anymore, keep going, keep in your mind that you cant give up, and put anger in your body too, it always helps me when im angry

hope i can help

-Peace

[evolution]

I wouln't do that everyday; your body needs to rest.

www.trainforstrength.com is a great site with bodyweight exercises and routines.

Interval running is the way to go for cardio.

[indyrockrules]

Thanks guys, thats a real help. I'll keep you posted how im coming along. Does bike riding (say for an hour a day) help towards fat loss as beneficially as running?
cheers!

[evolution]

No, running will beat the bike for fat loss hands down. Swimming is also another great cardio activity that is often overlooked.

When the time comes closer to when you want to look "shredded" let me know, there's an awesome 4 week diet that will rip the fat off of you...includes lots of MRPs and not a lot of food, but will burn the fat and keep the muscle.

[indyrockrules]

Originally Posted by evolution

No, running will beat the bike for fat loss hands down. Swimming is also another great cardio activity that is often overlooked.

When the time comes closer to when you want to look "shredded" let me know, there's an awesome 4 week diet that will rip the fat off of you...includes lots of MRPs and not a lot of food, but will burn the fat and keep the muscle.

cheers buddy, I'll let you know. I'm going to keep up a regular cardio and abs/pecks program and hopefully i'll see results in the next coupla months.
sam

[spockafina]

Originally Posted by evolution

I wouln't do that everyday; your body needs to rest.

Yes, you shouldn't work any muscle group everyday - it will lead to overtraining.

I think the best thing along with some cardio is a clean diet. You may be eating "healthy" you say, but it has to be truely healthy for the body fat to come off and your abs to show. Eat foods in the purest form possible - ie, no processed foods. Lots of oatmeal, chicken, vegetables, fruit, tuna, etc. Abs are made in the kitchen.

[indyrockrules]

Originally Posted by spockafina

Yes, you shouldn't work any muscle group everyday - it will lead to overtraining.

I think the best thing along with some cardio is a clean diet. You may be eating "healthy" you say, but it has to be truely healthy for the body fat to come off and your abs to show. Eat foods in the purest form possible - ie, no processed foods. Lots of oatmeal, chicken, vegetables, fruit, tuna, etc. Abs are made in the kitchen.

I'm eating lots of fresh fruit and vegetables, and i usually have tuna at some point during the day. What about things like bread? any suggestions. I'm drinking only water/fresh fruit juice/non fat milk. Is this the kinda thing i should be shooting for or am i going for the wrong kind of diet?
many thanks~

[spockafina]

Originally Posted by indyrockrules

I'm eating lots of fresh fruit and vegetables, and i usually have tuna at some point during the day. What about things like bread? any suggestions. I'm drinking only water/fresh fruit juice/non fat milk. Is this the kinda thing i should be shooting for or am i going for the wrong kind of diet?
many thanks~

Bread is okay in moderation so long as it's 100% whole wheat. I think oatmeal is a better carb choice, though. I think you should cut out fruit juice - you're eating a lot of produce, and it doesn't fill you up nearly as much as the whole fruit. You really just need water to drink. What is your typical daily meal plan?

[evolution]

Foods you should be consuming:
oatmeal (not instant), fat free cottage cheese, tuna and other fish, beef and poultry, eggs (preferably the whites), fruits and veggies, natural peanut butter and other nuts(if you need to gain weight), milk, and yogurt. Depending on your carb sensitivity--rice, pasta, potatoes, yams, and whole grain bread

What you should avoid:
high fat/high carb foods, processed fruit juice, candy, flavored oatmeal, white bread, bagels, rice cakes, most breakfast cereals, some "fat free" snacks (read: trans fats), soy protein, and I hate to say it...alcohol (okay to indulge from time to time).

[indyrockrules]

Originally Posted by evolution

Foods you should be consuming:
oatmeal (not instant), fat free cottage cheese, tuna and other fish, beef and poultry, eggs (preferably the whites), fruits and veggies, natural peanut butter and other nuts(if you need to gain weight), milk, and yogurt. Depending on your carb sensitivity--rice, pasta, potatoes, yams, and whole grain bread

What you should avoid:
high fat/high carb foods, processed fruit juice, candy, flavored oatmeal, white bread, bagels, rice cakes, most breakfast cereals, some "fat free" snacks (read: trans fats), soy protein, and I hate to say it...alcohol (okay to indulge from time to time).

...alcohol...bummer. no im sure i can lay off it, after all the result im sure will be worth it in the end. in regards to a previous message i have no diet plan as i live with my family (im only 17) and my mom has to cook for all of us. i usually just have a selection of fruit/veg and a glass of water. Tuna sandwiches are a favourite of mine...from whats been said i presume they're ok??
sam

[evolution]

Fruit, veggies, tuna...sounds good to me. Since you do live with your mom you're in a pretty good position to eat pretty healthy. You might ask her to pick you up some eggs and cottage cheese...stuff like that for around the house.

[indyrockrules]

will do. i think she quite likes cottage cheese anyway so thats ok!! one quick question, i know a few friends who already have pretty cut abs, just wondering if, when you have a low enough body fat %, if you have to tense them to make them show, or whether they will become defined when untensed?
thanks!

[evolution]

Nope, when your bodyfat hits a low enough percentage, you'll be able to see em just fine without tensing.

[indyrockrules]

good that really gives me a goal to shoot for. thanks!