I am happy with my current weight : 136lbs, 6ft1, 15 years old. It doesn't make me skinny , but nether do i want to lose any weight.

My current work-out is

Sat:

8 pull-ups
2x10 chest press
20 press-ups (lets call the top 3 (not the run) session 1)
2/3 mile run
session 1 repeat


Sun:

rest day

Monday:

same as sat

tuesday:
4mile cycle
1 hour medium exercise class
4mile cycle

wensday:

same as Sat

Thursday:

session 1
30 min on punch bag (medium/good cardio)
or, 2/3 mile run (depending on how i feel)
session 1


Friday:

Same as tuesday

the end

Basically I was wondering if you guys could give me some feedback, given that my aims are: to be slim, toned, fit, have a good strength to weight ratio, not to be below a reasonable strength and possibly to get to a stage where i can start building up a six-pack from there.. What do you think of my workout? That workout has been my own concoction so i have no idea how valid it is.

I also have a question, since we are told that the fat-burn zone is below the max heart rate, and since I always push my heart, to achieve more each run.... Ithe chances are- I go over that zone. Does this mean I am not burning fat???? Cos if it does I need to do a serious re-think of my workout scheme.

Welcome to traineo. I see a problem with your schedule that bugs me, and it's that you don't work out particular muscles you just have listed machines you use. You should consider working out specific muscles on certain days instead of machines. Also, going over the max heartrate doesn't mean you burn less fat. I think most people here actually go over, I know I do.

well, itas not the most well rounded schedule ive seen, but your just getting started, your workout program will grow as you do, good luck

Hi Lance,
1. Eat more than 2700 calories a day. Protein and Veggies are most important. I did a calorie calculation based on your height, weight, and age.

2. You have a good start at fitness, but to put on the muscles in an even way you should aim for a more balanced weight training program. Mens Health magazine online has a great workout called TNT you could check out for strength training and cardio. Any strength training book from the library or goodwill would help you. Don't be afraid to lift, you will look lean still unless you go overboard, and normally teenage boys don't pack on muscle.

3. I don't think what type of cardio you do really matters, based on my personal experience I get leaner when I'm doing 30 minutes or more a day of jogging, martial arts, or swimming. I work hard but don't consider where my heart rate is. If I am sweating I'm working hard enough.

4. Don't forget flexibility! Stretch! You are going to be a tall man and you could be hindered in the future if you don't work stretching. I've trained a lot of tall lanky teenage boys in martial arts and if you can't touch your toes at 6 foot 1 imagine how tough it will be at 6 foot 4.

hey guys, thanks for the advice:

for Matt.A: main reason i don't focus on specific muscle groups, is because I need my muscles to work as a whole unit, rather than a collection of parts. That is essential to my martial arts. But the max-heart rate thing is a weight off my mind, thnx.

for Emily Outland: 1: It's nice to think I could eat that much food, but i worry you may be wrong, ive only just reached my ideal weight and ive been doing this workout for a month and a bit, I'm worried if I start eating THAT much food ill just put on the pounds again. Would some clarification would be brill , thanks.

2: the problem with that is: i dont have any formal training equipment, I just improvise with what i have rather than useing dumbells.

So on what mythical day of the week do you work your legs. Ya know...where most of the muscle is in your body?

I was wondering that too...I doubt Lance wants to look like the guys in the gym who don't do legs...

Lance, welcome to Traineo.

I think your workout is good enough provided you keep in mind balancing your workout to your whole body. If you prefer not to work specific muscle groups each day, you should at least start working squats and lunges into your strength days. You could consider looking up kettlebells and their proper use for a good core strength, balance, and endurance.

I'm curious as to what your diet is like. If your diet isn't right then you could do those exercises until the cows come home and still have them not make much of a difference. I'm agreeing with Emily on this one, you should be getting at least 2500 cals. Get lots of protein, a general guideline I've heard is to get 1 gram of protein for every pound you weigh. There are some free food counting websites floating around, like www.fitday.com I'd recommend tracking everything you eat for a week, as long as your protein, fat, and cals are roughly equal (probably want a little more protein than the others since you're into strength) then you should be fine.

I highly recommend printing off the results and going to a professional nutritionist and asking them for help. They should be able to tell you exactly how many calories you should be taking in, and they'll be able to show you more efficient ways of getting a healthy balance of intake.

Also, I'm wondering how serious into martial arts are you. What is your current weight class and what are the maximum/minimum for that class?

hey all, thanks again for comments,

for Bourblaster of Virginia: Isnt running good exercise for your legs? certainly when I started, my legs (and feet) used to burn horribly.

For Ian Sawlor: Ill take a look at that website, and ill clock my calories each day. Protein is hard considering I am a vegetarian, Ive got lots of cottage cheese through . Although I seriously doubt I can afford a prof nutritinist, remember I'm only 15, and there is no way my parents would pay for it.

I am very serious about my marital arts, however weight classes are not a serious issue. There simply aren't any proper tournaments in my area (somerset). So fighting is mostly restricted to people in my own club, with no weight restrictions.

Finally, ive always had a slow metabolism, I am still slightly nervous about trying to consume that many calories. But, I'll take you assurances, and ill try it for the summer (which starts today, lasts for 6 weeks).

Thanks allot for all your advice guys, really appreciate it.

P.s do you want me to post my diet on traineo at the end of the week?:

okay, I was worried that you'd have to worry about staying under the cut for weigh ins.

yes, if you post your diet either me, or someone who knows more about this than me should be able to tell you where things can change.

also I just found this guide completely at random, it seems fairly legit. I hope it helps you.

http://www.elanso.com/ArticleModule/QcQcKAJhLmHlHa HlONGwTgIi.html

doing squats will help you with explosive power in your legs which would have great applications in many martial arts. Running should help with endurance, but that's about it (aside from the cardio or fat burning)

Essentially if you want to be able to kick a guy's head off, do squats or jumps.

As long as you are eating good food (read: no simple carbs!) and working your rear off at the gym, you should be fine, but if you are still really nervous about it, you can work your way up. If you are normally eating 1800 for example, then next week eat 2000/day, and the next week 2200/day, ect, ect.

No. Well...define "good exercise." I guess it depends on your goals, but running distance at a low intensity isn't conducive to any kind of muscular growth. I assume you want muscle in your legs, right? Running anything other than sprints is not going to take you there.

If you start squatting and deadlifting once or twice a week, you will get stronger everywhere, and your testosterone will likely take a boost and you'll want to punch people more. That's good for your martial arts, right?