Hi im a bit thin and id like to build up some muscle mass.At the moment i do push ups and crunches once every 2 days. That is only workin my chest muscles though.I was wondering if anyone could give me a kind of work out schedule that would give my body a general workout working nearly all areas that doesnt involve weights and that i can do at home without equipment. I dont want to be arnie or anythin just be a bit 'thicker'. Thanks.
You'll want to raise to ammount/ammount of sets of pushups you do every...2 weeks or so? Someone correct me there. Otherwise it will become less and less effective.
Same goes for crunches. If you can do a pull up, I reccomend adding those into your schedule aswell.
For legs...running? Lol sorry, someone else is gonna have to help you with that.
You'll also want to eat protein-rich foods.
I suggest doing lunges, calf raises, and another exercise where you continually raise your knees up to close to shoulder height (your hands should be outstretched and your knees should touch them). Lunges and calf raises are slow weighted exercises and the other one is fast, without weights, and you should do a far higher number of reps than with the other two.
Squats are good too, and there's many other legs exercises that can be done. I personally like to run a lot, although it won't help you to gain weight. I've been running less over the past few weeks, and I plan on doing this for another month approximately while I do more weightlifting and begin swimming regularily once again. If you want to gain weight then make sure to increase your general food intake. You want to eat plenty of everything, fruits, vegetables, carbs, meat, dairy. Vitamins from the foods you eat (or supplements) are needed for proper absorbtion and processing of other nutrients. Be sure to get plenty of high energy foods (avoid eating extra things that are greasy and unhealthy though as that's not where you want to get your energy from). Make sure you're getting enough protein in your diet, most people do but it can be a problem if you don't.
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