100 push ups, 100 sit ups and 100 squats a day.Watch
What should I do? I'm 17 and am very skinny (55 kg I think and 175 cm). I wouldn't mind adding exercises to my list of basics if I end up quiting gym.
Should I not quit gym, can someone tell me what workouts should I do everyday at the gym (reps and weight included)?
I don't want to get big just want to look strong and get my muscles toned.
I'd rather just do the basics. Help me out!
To answer your first question briefly, no.
Toning doesn't exist. Building muscle and losing fat does.
I would not train every day, you adapt when you rest.
You aren't going to look strong at 55kg, so you do need to get bigger.
Eat more food than you think you need to, adjust your food so you are gaining about 1 pound a week.
Follow a basic full body training program that uses moderate weight/volume on the basic barbell exercises, the squat, deadlift, overhead press, rows and bench press are a good selection. Starting Strength and Stronglifts are popular ones but there are more good options, a lot of them better and more balanced in my opinion.
Add weight to the bar when you can, use good form and get plenty of rest.
You want to do the basics, this is the basics.
I've probably missed something so again, read the FAQ.
People will give you a million and one suggestions to get fitter because there is no optimum way. However the one constant in people have have improved their fitness is they've stuck at it over time. So take it slowly at first and try different things (there's no shortage of programmes for strength training, running, and everything in between on the internet) until you find something you enjoy doing.
1. Squats, with barbell
2. Overhead Press, with barbell
3. Bench Press, ditto
4. Deadlift, ditto
These are the Big 6 compound exercises. Add weight progressively to the barbell when used. You should exercise every 2nd day so that your body can recover from the stimulus (it won't do so if you train every day). Eat healthily. Get lots of sleep.
That's it. Good luck.
What you all have stated makes complete sense and I'm definitely going to follow your advices.
don't overwork because exercising too much isn't going to do you any good; I'd say lower the amount to at least half, so 50 50 50
ngl tho, I'm not an expert so don't take my word for it
Advice for a good routine for you will depend on your exact goals (e.g. strength, physique, cardiovascular fitness, etc.), but the users here are pretty knowledgeable and can help you out.
P.S. I like to follow his no air-con rule though. This is a photo of my air conditioner:
5km every day is a bit excessive in terms of your goals. You should maybe run 1-2 days a week, and do weight training in between. Try something like gentle steady state rowing/cycling/swimming inbetween the days you aren't running, if you wish to give your joints a bit more of a break but still feel productive in the gym, call it 'active recovery' if you so wish. Mix it up a bit, keep it interesting.
But as the first poster said, read the FAQ