I’m doing a bodyweight exercises comprising of arm, ab, lower back and leg exercises. I would like to know how many times a week I should do it to get optimum results ( I want a six pack for the summer)
By the way I’m only 13
Work out a different group everyday. IE-
Monday- Chest
Tuesday- Back
Wednesday- Legs
Thursday- Arms
Friday- Shoulders
Then do a cardio session once a week, swimming is the best in my opinion. Rest Sunday (and Saturday if you don’t do cardio that day). Eat healthy, and a lot, four to six times a day. Your abs never fatigue, even though they get sour, so you can work them everyday. But it’s better to let them rest every other. Same with your calves. Switch up what exercises you do for what muscle group and get lot’s of sleep- 7-9 hours. And drink a lot of water! Good luck with the six pack!
Hi Nick…….Everyone will say I’m wrong, but if you are in the military you would be doing these kind of things 6 days a week, so I don’t have to write home and tell your mother and father that we lost you because you couldn’t take it. I know what everyone says, is one on, and one off………but when your young you should be able to go six and seven days a week and still get it done. Now, if your workouts had 350 lbs riding on them, then yes, rest. But your not doing enough to even get tired here. So go for it. Good luck.
References :
You wanna do a circuit.
Train 3 times a week (I suggest Monday/Wednesday/Friday).
I only do one set per exercise, but max out on reps. Alternatively you could do more sets, but one is enough if you push yourself to your limit on each one.
Good, effective alround calisthenics workout I follow. Like I said, 1 set per exercise. 60 seconds rest between sets. For the record I’m male, 6ft, 11.5 stone:
Pull-ups (40 reps).
Crunches (120 – slowly, with 8kg dumbbell behind shoulders).
Push ups (60).
Squats (60 with 12kg dumbbell).
Triceps-dips (60 off average chair).
I also do running 3 days a week as it develops muscle and starves of fat.
Hope this example helps; certainly works for me. Good luck with your goals… whatever you do, just push yourself. Dan.
References :
Work out a different group everyday. IE-
Monday- Chest
Tuesday- Back
Wednesday- Legs
Thursday- Arms
Friday- Shoulders
Then do a cardio session once a week, swimming is the best in my opinion. Rest Sunday (and Saturday if you don’t do cardio that day). Eat healthy, and a lot, four to six times a day. Your abs never fatigue, even though they get sour, so you can work them everyday. But it’s better to let them rest every other. Same with your calves. Switch up what exercises you do for what muscle group and get lot’s of sleep- 7-9 hours. And drink a lot of water! Good luck with the six pack!
References :
University Health and Fitness, Personal Trainer, "Scrawny to Brawny"
Hi toning your body is not just the answer, you should eat a healthy diet, if you do to much exercise you will turn fat to muscle,so be aware a good work out at least 3 times a week and gentle exercise after
References :
http://www.your-cosmetic-surgery.com/tone-body-new-shape.html