You won't get ripped muscles in a month. It generally takes 6 months to a year to build a nice mass in your arms. If your losing 15 pounds a week, than there is no way you can see a 4 pack. Losing 15 lbs means your losing bad fats which surround your muscles, but in order for you to see abdominal muscles your body fat percentage has to be under 12% to see them effectively. Basically zain, I'm calling you out. A month ago you were overweight and at the point of taking diet pills, now you're so ripped eh? Anyways, if you want to lose weight effectively, you're going to have to diet. Now, this doesn't limit you to only vegetables. This means eat more veggies and more fruits. Reduce the amount of trans fat you intake (basically fast food). A great snack for work outs is beef jerky. Its super low on fat and super high in proteins. Theres almost no way you're going to lose 30 lbs in 2 months, unless you have a high fat percentage. Post up how much weight you want to lose (I really should be asking how many inches you would like to lose), post up how much time you would like to lose it in, post up what you eat a day, and post up what you want to look like when your time is up.
If you want to seriously lose weight, and fast. Go hardcore. Go on a strictly salad diet, or veggie diet. 3 Meals a day of strictly salad, and/or veggies. Run on a treadmill 30-45 mins. Workout with weights. WHEN YOU DO THIS DRINK A PROTEIN SHAKE AFTER YOU'RE DONE WORKING OUT. Below are some LINKS TO IMAGES of some workouts for chest, biceps, ABS, and triceps. WHEN WORKING WITH BICEPS MAKE SURE TO KEEP YOUR ELBOWS LOCKED IN AT ALL TIME. THEY CANNOT MOVE. Concentration Curls(Works the bicep): http://img247.imageshack.us/my.php?image=c...ioncurlskb6.gif Regular Curls(Works the Biceps, CAN USE ONE ARM AT A TIME IF YOU WISH): http://img143.imageshack.us/my.php?image=d...ellcurlsel7.gif Chest Flies(Works the chest): http://img95.imageshack.us/my.php?image=fliesyx8.gif Hammer Curls(Works the Biceps): http://img65.imageshack.us/my.php?image=hammercurlspj2.gif Normal Curls http://img369.imageshack.us/my.php?image=i...llcurlsda3.gif: REVERSE CRUNCH(HITS THE LOWER ABS): Step 1: http://img367.imageshack.us/my.php?image=r...ecrunch1ep6.png STEP 2: http://img367.imageshack.us/my.php?image=r...ecrunch2lf1.jpg FINAL STEP: http://img355.imageshack.us/my.php?image=r...ecrunch3xh0.jpg Then bring your legs back down and repeat the process. For upper Abs do normal crunches and situps. TRICEP EXERCISE(THESE BABIES WILL BURN THE FAT OFF YOUR TRIS IN NO TIME): http://img180.imageshack.us/my.php?image=t...xtentionsj3.gif Hope this helps. EDIT: The reason there are so many Biceps exercises is because each exercise hits a different part of the bicep.
http://www.bodybuilding.com/ Best place to start off. It has some articles on losing weight as well as getting muscles/tone etc. and eating habits just in case you want to try. If your working out it's also a good idea to have great form, if you don't have good form your just wasting your time and probably going to get hurt if not you could be working out the wrong muscles.
Ok I can live with that. One month and a half ago, yes it is true I was deciding to take diet pills, and stuff. I never said that I am ripped...I said that I will be in a month or two, I know how muscles work DUH!!! I have been a gym instructor for YMCA for a while in the past so yeah. Also, I didn't really say that I lost 15 Pounds. I lost weight yes, but gained most of it back as I kept doing strength exercises and got my personal trainer to get me to build up my chest and arms and get a good looking 6 pack. And yes your muscles do start to get ripped and show around the 13 - 12 % Body Fat area, My brother is ripped and his body fat is around 8% .. I dunno where I am but I am pretty sure that when I look in the mirror I can see some muscles in my abdominal area when I squeeze my stomach in a lot. True you can't see them right away and also true that it takes time. Hell I have been working out for a long time (5 months) but for the past month and a half I have been doing more focused cardio for 45 minutes to an hour each day or so, at high intensity and my trainer is telling me exercises to do with light weights and lots of reps which are helping me shed off a couple pounds off my body. Btw the arms getting big part it is true, I am getting more and more big in the arms parea, though to get ripped I need to lose about 5 - 8 % more body fat. but I do not look as fat as I was a month ago ...that help?
Oh and after working out your Biceps, Triceps, and Chest, GIVE IT 3 DAYS UNTIL YOU DO IT AGAIN. When you work out, you're tearing down all that muscle, and you must give it time to re-build. When the muscle comes back, it comes back stronger. But feel free to work your abs with reverse crunches, crunches, and sit ups every day! And don't forget to eat lightly and HEALTHY, and RUN!
You can or you can break it into different body parts. Like say you work out for five days a week and say you do biceps and chests on monday and the next day you would do abs and legs and Wednesday you would do your back and the next day you can work out on your chest and biceps again. Or you can just work on triceps or whatever i'm pretty sure you can do that since there is 48 hours to rest the body part. Although i wouldn't do it more than two times within a week because certain workouts target other muscles inadvertently
diet bull---- works... but um... you could do alot of walking and just going with the beat of a song, can lose some serious calories... i lost 30 pounds in 2-3 months just by doing those, and sometimes i eat like so much haha... but no gain whatsoever haha
how heavy are the weights? some exercises to consider givern your lack of equipment pullups/chinups pushups(works best following handstand pushups a la supersetting) handstand-pushups glute-ham raises dips if you don't know how to do any of these, google it.
If you don't want to diet there is no point in doing it in the first place. The diet is the most important part of building muscle or losing weight. Something you must just live with. If you just want to lose weight there's also no point in going to the gym, just go for a run every other day and it'll come off. You don't need the gym for that.
For any exercises you do, if you've just started or just started again for a while, just start off slow and do more each day so you get used to it but don't get as sore.
