Training Advice.

[Po5t3d Up]

Male- 15, wieght 155 lbs.

Im looking for a workout program to tone my body.

So far I have/buying:
Biotin- essential for the conversion of carbohydrates, fats and proteins into energy and may assist in “burning fat”.

L- Carnitine- increases muscle strength and energy, and helps the body to burn fat more efficiently.
Chromium Picolinate- it helps to increase weight loss, may play a major role in reducing sugar cravings, promoting lean body mass, lowering blood pressure and regulating the appetite.- it has been shown to build muscle and trim fat simultaneously.-it has been shown to enhance the body's production of insulin, allowing the body to control glucose levels, and can help support those who are diabetics.

Do you think these are good supplements to take for exercising?

Other than that, Can anyone tell me a good workout program(can include running):
Monday-Sunday.

Like a whole body workout but like different parts everyday?
Mainly stomach, chest, and butt.
If you suggest ideas, can you guys do alot of home workout stuff, like without a gym.

But like im going to start going to the gym Monday. But like when im at home I would like to workouts as well.

Also, if you could help me with foods not to eat. (good diet)

If anyone can help, I would greatly appreciate it.

Thanks, In Advance

-//A.J.\\-

[tim_mcf]

OK well here's my opinion -

1. Don't say "tone". The word is meaningless. What you want to do is build muscle and lose fat.

2. Supplements are a waste of money, especially for an adolescent beginner. You're a lot better off putting the money into steak, veggies, and iron, preferably in the form of 45 pound plates. Other than that, all you need for great gains is water, and lots of it.

3. There's a ton of stuff you can do at home with next to no equipment. Think calisthenics - burpees, pushups, squats, jumping jacks - all the stuff your PE teachers have been making you do for years. Put up a pullup bar and bang out a few sets. Do dips - go to the Salvation Army and buy a walker, like you see old people using if they can't get around - they work great for doing dips on and you should be able to get it cheap (I bought one for $5). Tie on your shoes and run.

4. Here's a good basic split for a bodybuilding style workout at the gym:
Monday - bench press, incline bench, dips, tricep pushdowns
Tuesday - cardio
Wednesday - deadlifts, pullups, bent over rows, curls
Thursday - rest
Friday - cardio
Saturday - squat, lunge, calf raise
Sunday - cardio
Monday - rest, then continue with Tuesday being the same as last Monday and so forth.

5. Don't eat bread, pasta, rice, or candy, don't drink beer. Eat lean meats, fresh veggies and lots of them, nuts, and low-fat dairy. Avoid anything that comes pre-cooked or processed, and as much as possible stick with organic foods.

6. I'm kind of an old grump about stuff of this sort - please remember that "like" shouldn't be used as if it were punctuation.

[F_Mac]

Like, why do you say like so much?.......u sound like my sister.

Anyways, at your stage, you don't need to waste your $$ on the above mentioned supplements. Do they work? Sure, but at your stage it's like using touch up paint on a car that's been in a roll-over (basically you aren't gonna notice much difference).

You need to eat, eat, then eat some more. Lots of protein, unprocessed carbs, and a gallon of water a day. For supplements, take a multivitamin, fish/olive/flax oil, and some protein powder as you'll likely have difficulty taking in enough protein from whole food.

Find yourself a 3-day a week strength based program and stick to it. I don't have time to go through a detailed training regimen but something like:

Monday:
Flat BB Bench
Close Grip Bench
Tricep Pressdowns
DB Laterals

Wednesday
BB Rows
Wide Grip Pulldowns
BB Curls
Abs

Friday
Deadlift, Squat, or Box squat
Pullthroughs
Leg Raises
Standing Calf Raises

This is just a sample, the important thing is to keep the volume relatively low, use lost of heavy compound movements, and don't train to failure on a regular basis

Good luck.

[Po5t3d Up]

Alright thanks to the both of you for sharing yalls ideas and opinions.