strenghtening the body with exercise

over the summer holidays i want to improve my general fitness but in particular my strength in my arms, abs, chest and legs can anyone give me some tips on exercises and how to build strength up. Because i'm only 14 weights are out the question as is going to the gym aso i have no equipment to work with. I would be very grateful if you could help me out.

cheers, when doing sit ups what technique should i use. I've seen loads of different ways of doing them but not sure which is the correct one and how many should i do?

For more speed you probably just want to practice sprints, for longer spells just go for a long but steady run, I do a good few miles a day and my fittness is pretty good, as for why your arm would hurt throwing the ball to the boundary i'm not sure but I occasionally get that sort of pain if I bowl without warming up.

Originally posted by hitman little more speed :Keep me Going for longer spells :Warm down Exercises

do u guys know any simple excercise for strengthening
my forearms ?

Originally posted by Shane Warnabee do u guys know any simple excercise for strengthening my forearms ?

Fish.

Fine, i don't think i can go to the gym though as i'm only 14

well many of the gyms nearby don't allow anyone
belowthe age of 18

Well I would suggest that at 14 most people are developed enough to take up weight training, but if the gyms are no under 18s, either you shell out for some weights etc to train at home or find somewhere that does allow teens, if you wanted to lift. However, something like a pull-up bar that fits into a doorframe is a cheap and versatile way of working out the upper body and arms, which is a good, cheap alternative. Pull ups will help your grip strength and those forearms, too.

er... ??

between the ages of 14-19 is the best time to go to the gym, its when your body is developing, I used to play rugby and I spent alot of time in the gym during my teens and I have ended up with a really strong body for my size, could stand to loose a little weight mind but thats the effect of too much beer more then anything.

Dont think there is an age cap on working out, as long as you dont over-do it.

If your trying to bulk up then look at your diet as well, lots of fibre will help alot.

Diet is crucial. To grow muscles you need a) a calorific surplus - you can't gain weight, fat or muscle, with less energy going into your body than you are using and b) muscles are made of protein, so get plenty of it into you. Meat, fish, milk, cheese, beans, nuts. Don't overdo it on the fat but you do need fats for healthy joints and I just read in Flex magazine that cholesterol is the precursor to testosterone. This is the reason that atheletes who have diets high in saturated fat put on a lot of muscle, through the anabolic effects of testosterone. You, as a teenager, should have high levels of testosterone and growth hormone in yout body anyway which should make it easy for you to bulk up with lean muscle if you excercise. And the best time to eat is as soon after a workout as possible, if you want to add muscle. Within the hour, and sooner if possible, get some protein and carbs down your neck.

Milk is pretty good to drink but there's only about 3.5g of protein per 100ml. So if you drink a liter of milk, that's still only 35g of protein. A bodybuilder will eat at least 1g of protein per pound of bodyweight per day. I used to drink the stuff by the pint when I was a kid, still do, but you need more than that to put some flesh on your bones.