Need some advice, please.

[Nirvana]

Hi all I would love some advice on helping me get fitter & getting a six pack and more muscles. Abit of info about myself im 18 years old 5' 10, 170lbs and around 16-18% body fat. At the moment I have no real muscles on my arms, as I dont excercise very much at all anymore. I wouldnt say I am unfit just not as fit as I'd like to be. Has anybody got any suggestions for me to gain muscles on my arms and abs? My diet isnt very unhealthy but I suppose its not considered healthy either... any links to proper diet sites or charts would help me alot. I browsed the forum for such things and I'm either blind or something but couldnt find any that worked (found some but the links was dead). I used to train Kickboxing about 18 months ago but with school exams, and other real life issues my training stopped and I feel I have lapsed into a state at which now I want to do something about. I have a kickbag somewhere in the garage and weights which I could easily set back up and get back into regular training with as now I have the motivation to do it again but need abit of help. Any advice on diets, excercises and even equipment youd reccomend me using would be greatly appreciated, thank you!

 

P.S Hope you can understand my post ok English is not my native language....

[Rich67]

Welcome to the board! Here's my suggestion to you, although it's hard to get a good program together without knowing what you are really capable of or what your level of conditioning is. You want a six pack, and your arms are skinny. First, you need to gain some muscle mass. To do this, join a gym. Start eating more than you do now, mainly proteins and complex carbohydrates (chicken, steak and fish, and brown rice and veggies). Drink milk 3x a day (lowfat or non). Lift heavy weights in the gym with proper form so you don't get injured. After you "bulk up" for a few months, start doing aerobics training to get cut, so you can see your abs, while cutting back on the calories and carbs. It's impossible to build a complete training regimen on a forum like this. You need to join the gym first, then learn some exercises. Take it slow, muscle building is a long process.

[SaiFightsMS]

You can start with basic pushups and pullups. And a variety of situps and leg raises.

[DokterVet]

Your body won't let you grow just big arms and abs. Doing so would create some severe muscle imballances that could damage your joints. If you just work arms and abs, they will get a bit bigger and stronger, but not very much, and you'll probably end up with some imballances.

 

Join a gym and work your whole body, including legs. A 3-day split will probably serve you well.

[Rich_2k3]

Remember most gyms do have programs that u can undertake, talk to the fitness guys at ur local gym get them to set u up on a fitness program, there'll ask what u want to improve on and then they'll find u the right one.

[Practice is the key _]

Well, I heard alot of threads about how to get muscle 6 pack etc am a member here for a year now and i think I might suggest to do push ups etc like saifightms said am 15 and my muscle is perfect for my age I have a good 6 pack too.

 

I do this at home 125 roundhouse kick, 100 axe kick, 80 spinning back kick 250 punchs, just do what you feel comfortable in ^__^.