Im 18 this year and planning to gain some muscles and do some training to look better,get fitter and stay healthier.(getting better form to improve my game) Anyone has a simple guide or some workout plan that works well? I don't really know which workout is good or bad and I don't want to spend money going gym, planning to have some home workout but kinda confused when I do some online research.Anyone has their very own workout plan that really works well? I will give it a try and see whether it will work for me or not. Besides that, I dont really have any equipments at home, just a few dumbells. So any advice and suggestions are welcomed.

Current stats:

18 years old this year, mass:65kg, height: 175cm
I usually play 2-3 basketball a week, but clubs and society in college are starting right after cny and I'm joining dance, swimming and squash club.Swimming and squash will be on Friday 2 to 6. Dance club will be everyday from 3 or 4 till 6, but I'm planning to go twice a week for dance.
Do 200 pushups and 5 70sec planks a day ( just two simple workout since it doesnt require any equipment)
Currently doing air alert ( a bball vertical programme) this week is the second week.
Daily diet: I dont really have a daily diet, but i eat more in the morning, the usual one like eggs, bread, and any breakfast near my college, while in the afternoon,i will eat rice, vege, taufu and meat. I eat the least at night, just like noon, with less proportion. I'm trying to stay awayf form fat and consume less carbohydrate, as forming six packs is all about decreaasing your body's total fat percentage.


So, if anyone has a good workout plan at home or any advices/suggestions, feel free to reply. Or if there is something tat I have to improve, please tell me.





PS : I'm new in Lowyat forum, so please tell me if I'm doing anything wrong about creating the new post or topic wrongly or anything else.Thank you.

What is your definition of gaining muscles?

Everyone's definition is different when it comes to this, and it seems like you want to be fit instead from what I read. You can't really get muscles if you don't force your muscle to work harder than usual. If you can do 200 push up EVERYDAY, it means that your chest and tricep muscles already get used to it and they wont further breakdown and grow anymore. In other words, USELESS except it will just burn your energy.

Thanks for replying. I am quite skinny and by getting fit, means gaining some muscles. I don't want to gain ALOT of muscles like those trainers out there but just enough for a fit person.So, do you think I should add more reps for pushups? And do you have any recommendation for anymore home workout? And what equipments should I buy/ prepare to start my home workout? TQ alot

I am going to get straight down to the point with you.

1st, Gaining muscle is NOT EASY AT ALL. Get the idea "working out in gym will make you gain a lot of muscles" out of your mind.

2nd, Stop all the bullshit of don't want to gain ALOT of muscles. I doubt you can gain ALOT because it is not easy in the first place. Worry less, start working out and you can control as soon as you get the result you want.

3rd, As I already said, if you can perform 200 push up EVERYDAY, which means your muscles already get used to it, it wont grow further. Instead of going for extra rep, how about increasing the weight and keep it to 8-12 reps per set and 4-5 sets per workout? OH WAIT, its push up, how are you going to increase the weight? Which brings to the 4th point.

4th, Home workout? How much $$$ do you have? How much spaces at home do you have? How many pair of dumbbells can you buy? Got place for barbell and all the plates? How bout some benches and racks? These are the reasons why home workout are not effective because of limitations!

I am not disparaging you from workout, but I am trying to wake all the young people up of what they think of gym and bodybuilding. Working out alone don't give you fit and muscular body. DIET is VERY IMPORTANT as well. Same goes to SLEEP and REST.

So conclusion, worry less, eat properly, hit the gym, enough of sleep. Oh btw, dancing don't give you the muscles, they burn your fats!

My 6 packs in 6 months body transformation

Getting ABS is all about proper food intake, serious commitment, and just work HARD! and never give up, just workout your overall body and not only targeting one body part only and that's it, sooner or later u will have ABS, even it takes years, just be PATIENT bro!

*Although am ECTOMORPH, i start off GYM-ing with WHEY PROTEIN + CREATINE all the way, that's why my size is still SMALL thou :S, going to whack BSN:TRUE MASS end of this YEAR, size up time xD*

wallaweh ! respect to you bro ! I'm just starting off as well.

this is one good example