Need Help(Beginner)

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Need Help(Beginner) - Wednesday, August 05, 2009 11:57 PM ( #1 )
hello guys, i am new to the forum and was wandering if someone could help me out, well im 15 and want to get toned, not crazy buff juss toned, like 6 pack and nice toned arms also the only equipment i have are dumbells at home, im not overweight or anything, just have a little extra bit on the pecs are i dono why. when i was  12 i used to play alot of sports and had a 4pack etc i want to get in shape once again and i joined this forum hoping it will help me looking healthy once again. so can you guys please advise me what to do to achive the tone-ness. :P
what i do currently is:
bike for 1 hour everyday(do a couple of tricks)
try doing pushups but i fail misrebly
and play cricket everyday for an hour

As you can see this isnt a very good schedule so if anyone could help me choose the program to follow.

PS: I don want to take any supplements. thnx in advance.
MVP

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Re:Need Help(Beginner) - Thursday, August 06, 2009 12:02 AM ( #2 )
Welcome to DB.

Getting toned comes form having muscle and low bodyfat, this is something that is difficult to do at the same time. Especially in the earlier stages of training. You'll need need to pull the rope in a single direction for the time being.

Training to failure is a tool, it's nothing I would recommend you do every workout. Bodyweight movements are fine for a while but you will need to increase the progressive load somewhere down the line. It's difficult to apply more resistance to bodyweight movements like push ups, that's where free weights come in.

Do you have access to training equipment? Like a gym?

No one is going to recommend you supplements. They are nothing that is going to bring you any type of significant results anyway.

I would recommend this routine.

Workout A:
Squat
GHR
Bench
Row

Workout B:
Squat
Press
Pullup
Stiff-leg deadlift or power clean

As far as your cardio goes, depended upon your metabolism I would do something like lower intensity or HIIT. If you have a fast metabolism, I would be safe and use something like lower intensity cardio, since it preserves the most muscle. If you have a slow metabolism, you'll need something to increase your metabolic rate and that's where HIIT comes in.

Nutrition is the #1 factor for both building muscle and cutting fat. You're absolutely wasting your time if you're not eating right, you'll gain a whole bunch of nothing and will go unsatisfied. List your typical days worth eating and we'll critique from there.


ACE-CPT, NASM-CPT, AFPA-Nutrition Consultant 
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Re:Need Help(Beginner) - Sunday, August 23, 2009 8:59 AM ( #3 )
Thanks alot bro, I will try your excersises, so what should i do, should i Alternate between workouts? workout A, Monday, Workout B, tuesday? such as that and where do i fit in the cardio? Sorry i am a new to bodybuilding and dont really know the terms, i do not have access to gym  but i do have dumbells,

Also what is HIIT

And thank you one more time for helping me out bro :D
My diet is a different since i am an imigrant and dont eat the usual pasta , or boiled chicken each night, I eat south asian food like curry, rice etc. Currently i am fasting since it is ramadan but i will still do your workout since i want to gain muscle before school starts.
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Re:Need Help(Beginner) - Sunday, August 23, 2009 9:02 AM ( #4 )
HIIT = high intensity intervals. 40 second jog, 20 second sprint, etc. for about 8-10 cycles.

You would alternate your workouts on MWF.
ACE-CPT, NASM-CPT, AFPA-Nutrition Consultant 
dr j

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Re:Need Help(Beginner) - Sunday, August 23, 2009 4:34 PM ( #5 )
what is your current height & weight?

post a sample day's food consumption (really - don't leave anything out).
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Re:Need Help(Beginner) - Tuesday, August 25, 2009 6:41 AM ( #6 )
i will post that once Ramadan ends

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