New To Working Out, Need Exercises and Diet Advice
I just started working out and I’m 17. Any advice on good ab or chest exercises or a food diet? Any advice on how to get more ripped quickly?
3 Responses to New To Working Out, Need Exercises and Diet Advice
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Ab Exercises
Stability Ball/Chair Ab Crunch
Seated Ball/Chair Ab Twist
Laying Resisted Ab Roll
Resisted Side Bends
High/Low Wood Chop
Kneeling Ab Crunch
Standing Ab Twist
Seated Ab Twist
Chest Exercises
Resisted Pushup
One-Arm Chest Press
Standing Two-Arm Chest Press
Stability Ball/Seated Two-Arm Chest Press
Seated Two-Arm Chest Fly
One-Arm Standing Chest Fly
Standing Two-Arm Chest Press
Your best ab exercises are as follows:
"Table Push Aways"…
Most people simply over eat and that is what prevents the abdominals from showing through. If you are already lean, than you need to build muscle. Effective abdominal exercises include:
Ab wheel roll outs
Deadlifts
Front Squats
Front Planks and Side Planks
Anti Rotation Press
Weighted Pushups
Turkish Get Ups
All of these exercises will avoid excess damage to your spine (the main goal) and provide a great muscular build.
As for chest exercises, I would recommend the following:
Bodyweight Pushups
Weighted Pushups
Dumbbell Bench Press
Incline dumbbell bench press
This is where I would start for chest. I would highly recommend becoming really good at pushups. Are they boring at times? Yes absolutely. However they are extremely effective and the chances of losing control and injuring yourself are slim to none.
As for food diet… I would recommend checking out the book called "Core Performance". The nutritional plan is extremely simple and effective. The workout plan is world class and I cannot say that you can go wrong by purchasing it for a small price.
Good luck and let me know how it goes!
Plenty of protein (Preferably white over red meat), fruits, vegetables complex carbs. Drink lots of water. Avoid the crap. Soda especially.
For chest, nothing like good ol’ benchpress. Lift high weight to start, 3 sets of 6-8 reps, to failure on the third set if you have a spotter. For abs, theres lots of stuff out there, the more strenuous the better. Make sure you work all parts of your body equally to avoid straining something.