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Building up the body

H

HazieDays

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This is the best place I could really think for this so here goes..

I was wondering if any guys new any body building exercises that I could do to help build up my body, I'm 18 and would probably rate my body as slim and well... I think I need to 'buff' up a little more as it were. So any tips? Suggestions on where I should start? I don't really have any money to use the gym at the moment as I've only really just started on my first job, so exercises I can do at home would be great. Thanks in advance!
 
Building body mass is a slow and steady process. It's a long term committment. Just something you should know going in. There are ways to pack it on if you just want looks, but if you want health too, it takes a while.

As to home exercises.... pushups, crunches, squats. You could buy a couple of bar bells (or ask for them for xmas) and then you can do all sorts of things. And then for cardio, running always works (I personally hate running, but it works for many).
 
Heh, good to know.
I'm an absolute sports nut, I play Hockey and Soccer so I've got the cardiovascular workouts down pretty good, I know what situps and crunches are, but squats? Are they what they sound like or..? Yeah, I'm a total newb. LOL.
 
..and yeah, the prime motivator behind this is health, but looking good as well.
 
no worries... yes, stand straight up bend at the knees and squeeze your gluteal muscles (butt muscles) to stand up again. That's a squat. No worries, nobody is born with this knowledge and we all had to learn somewhere.
 
Be careful with your knees on squats, though. Don't extend them too far forward -- you won't get as a good a workout and you'll damage your joints. You know you've done squats right when you feel a little nauseous and have to breathe hard, but there should be no pain.
 
Arnold Schwazrnegger has a book out, Arnold's Bodybuilding for men and it has a section in it using "free hands" exercises for use on the road or where a gym is not handy to keep in shape or build what you have. Might be worth the investment.

I have it and the techniques work well and you don't need a gym.
 
The phrase " no pain, no gain " applies here totally. There are no quick fixes in bodybuilding. It took me two years of going to the gym regularly to build up to just looking athletic. But worth it.
 
NongreasySweatproof said:
Be careful with your knees on squats, though. Don't extend them too far forward -- you won't get as a good a workout and you'll damage your joints. You know you've done squats right when you feel a little nauseous and have to breathe hard, but there should be no pain.
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good advice - be careful with the knees on everything - they should never go beyond the ankles - proper form is essential - but it is all very worth it. It eliminates a lot of unnecessary problems with blood pressure, circulation and many other health issues.

Toos some yoga and pilates in there too, the flexibility and balance stuff is great, the strengthening of the core is essential, and it stretches out all the muscles from the weight work and eliminates injury and speeds up recovery time.
 
I didnt want to make a new thread but im like Hazie. What foods would u recommend? I eat a lot but cant seem to gain weight. Im 6'2 and weigh 130. Is it true that peanut butter is good to gain mass?
 
frogorange123 said:
I eat a lot but cant seem to gain weight. Im 6'2 and weigh 130. Is it true that peanut butter is good to gain mass?
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Not everyone can put on weight easily, since it has a lot to do with metabolism and age. Peanut butter is high in saturated fats and will make you constipated, if consumed in large quantities. It can also trigger allergies. Instead, you might want to try a high protein drink.
 
I'm surprised there isn't a bodybuilding/exercise/physical training forum on this site.
 
And is this also true that excerise deplete your protein...so if i don't exercise, will i have more protein in my body?
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This is actually a kind of complicated question. First off, there are some basics of metabolism that we need to understand. And number one is that the body needs glucose (sugar).... all the time. It is the energy work horse of the body. If the body doesn't get glucose from eating, it will create it (breaking down fat and muscle).

The protein that everybody is so caught up with has the goal of being incorporated into muscle (muscle is a lot of protein). However, in the theoretical world (b/c it's not really possible) that you only eat protein, your body will FIRST break that protein down to make glucose for energy and only the left overs can be used for building muscle. And protein is not the most effecient source of energy. That's why the term "protein sparing carbohydrates" is so appropriate. It's the idea of eating carbs as well as protein. That way the body uses the carbs for energy and the protein for muscle building.

So if you exercise and are on a mainly protein diet, yes, you'll break it down to create energy. If you don't exercise, you may still break it down but you need less energy to sit on the couch than to run on a treadmill. Left over protein will be made into something... either muscle (if exercising), or glucose if energy is needed or stored as fat. That's all too complicated to get into.

So the moral of the story... eat a WELL-BALANCED DIET... just like mom always said. Exercise to build muscle. And if you insist on the high protein world, just drink a lot of water b/c break down products of proteins can be hard on your kidneys otherwise.
 
frogorange I am exactly the same way, I got the word from my doctor a year or so ago that my metabolism is generally a lot faster then your average person, so it is difficult for me to put on weight, let alone muscle, but it hasn't been too bad lately as I've been going on a fairly high carbohydrate/protein diet and have actually managed to put on a few kilos (about 5 to 10 pounds for my american friends ;) ) which is a bit of an accomplishment, we'll see how it goes when hockey and football season starts again, and a little update on the bodybuilding, I HAVE noticed a nice change, the muscles haven't undergone any obvious change but they are a lot firmer then they used to be and I'm hoping I can build it up a bit more when I start swimming again, also I'm generally feeling a lot better and sleeping much better too, which is such a great bonus. Whoo!
 
^good for you, Hazie.

I play tennis, so my legs are in good shape and my stomach is too, but i mean if there no fat i cant make any more muscles. So yeah, i need to start watching what i eat.
 
These are my workout logs for selected exercises. Feel free to have a look at them and offer any comments/concerns/suggestions. :)

chestworkout200612-200701.jpg


backworkout200612-200701.jpg


shouldersworkout200612-200701.jpg


bicepsworkout200612-200701.jpg


tricepsworkout200612-200701.jpg
 
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