Getting fit at 18

  • BritishVirgin

    Posts: 2

    Jun 29, 2013 3:34 PM GMT
    Hi guys,

    I'm 18 and just started to try and get fit. I can't afford gym membership but I am doing regular runs.

    I have no idea where to start though when it comes to a training plan, I tried doing situps but I couldn't even do one!

    There's pictures of my body shape on my profile, any help would be really appreciated. I really want to get the body most of you jocks have in the shortest time possible.

    Your weak friend,

    Rob x
  • Posted by a hidden member.
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    Jun 29, 2013 4:54 PM GMT
    Look at the programs available here on RJ
  • MikemikeMike

    Posts: 6932

    Jun 29, 2013 10:09 PM GMT
    Rob get a chin up bar-very inexpensive. and do push ups every other day. At 18 you can now weight train. Get some used dumb bells. Start light practice excellent form. You can get used weights at yard sales or off craigslist- never go to someone's home alone off craigs- wow I sound like a dad. You can so sit ups-crunches look on youtube. If you can't do 1 you are doing them wrong!! Prior to 18 it is not recommended to train with weights, but you can start now. Do you go to school? Does the school have a weight room?? Most do!

    Look on this website for tips. Keep running!!
    Good Luck!!
    mike
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    Jun 29, 2013 10:37 PM GMT
    as someone who gets overwhelmed (or used to get overwhelmed) by training programs, my advice to you is this:

    -just go to a CHEAP gym and 'play'. if it's a monday, try out different 'upper' exercises. if it's a tuesday, try out different 'lower' exercises. on wednesday, do upper. on thursday do lower. on friday, do upper. it doesn't matter what you do -- just make your goal of going to the gym and doing SOMETHING. one rep -- whatever! just force yourself to go and do SOMETHING. after a week, you'll naturally be more comfortable and naturally start doing more reps and sets.

    -until you feel comfortable enough to start a real routine, keep doing this and keep it varied (so you don't plateau). challenge yourself! eventually you'll find a niche that you'll be able to follow -- after that, then come back and ask a more specific question

    -be sure to warm-up (i.e. literally warm up the blood and elevate your heartrate) before exercising, by simply jogging for 5 minutes, or doing some jumping jacks

    -after every set of exercises, stretch by using the corresponding stretches. if it's a day you worked upper, just do upper stretches. a day you worked lower? do lower stretches. you're supposed to stretch every day, but most people who are just starting out won't feel like it and it's better to do some, than none at all.

    -rest on weekends -- try not to indulge in junk food to 'reward' yourself

    -if you don't feel like doing workouts on one day, incorporate the the 7 minute work-out into your offdays (weekends you rest, though). it's supposed to be done twice in a row, but it will take awhile before you can do it twice in a row.

    -change your diet so you are eating fruit, vegetables and ample protein every day

    -eat protein-fueled meals after any remotely serious workout


    i know most people will criticize how informal this is, but i'm telling you, so many people don't workout because they just don't feel like dealing with everything all at once. if you can gradually introduce someone to fitness, they'll eventually come around to more complex techniques.
  • Posted by a hidden member.
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    Jun 29, 2013 10:55 PM GMT
    I didn't start getting fit till I was almost 40.

    You'll do just fine. icon_biggrin.gif
  • Posted by a hidden member.
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    Jun 30, 2013 4:13 AM GMT
    Push ups and other calisthenics are a good place to start. See if your school offers a class as well.
  • omgazn

    Posts: 342

    Jun 30, 2013 4:17 AM GMT
    The park is normally an awesome free gym. Monkey bar can be use as pullups or dips. Just use your imagination.
  • Jessie_Lee

    Posts: 113

    Jun 30, 2013 9:36 AM GMT
    Actually, gym memberships can cost less than other expenses. If you're living with your parents, don't be afraid to ask if you can get a family gym membership (and try to be convincing).

    If you're in school, you could also check out the school's gym.

    Anyways, on to home workouts:
    Chest
    Push-ups
    Notes: Notice in the video that the exercise is demonstrated with the body completely straight, doing otherwise and you'd be cheating. For beginners, start with your knees on the floor instead of your feet, then eventually progress to your feet on the floor. As you grow stronger, slowly progress by elevating your feet, perform the exercise on one leg, or on one arm (but spread your feet out for balance).

    Triceps
    Tricep Push-ups
    Notes: See the notes section for Chest.

    Lats
    Pull-ups
    Notes: Hopefully there's a playground not to far from you where you can do pull-ups. As a beginner, you may have to jump and then slowly lower yourself to build enough strength to actually be able to lift yourself up without jumping or swinging your body. Also, swinging your body is cheating.

    Biceps
    Chin-ups
    Notes: See the notes section for Lats.

    Quadriceps
    Squats
    Notes: As you build more leg strength, you can try performing the exercise on one leg.

    Hamstrings
    Glute-Ham-Raise
    Notes: Hopefully there's something around you can use to hold your feet down.

    Glutes
    See exercise for Hamstrings

    Shoulders
    Handstand Push-ups
    Notes: An advanced exercise, unfortunately, so attempt at your own risk.

    Abs
    Crunches
    Notes: Simple enough, just make sure to squeeze your abs at the top every time.

    I hope this helps.