File :-(, x, )
Anonymous
Basically I just want to maintain a healthy state of fitness. I'm a skinny fag that is borderline underweight but I do want to at least be fit. Now, every other day I start with some warmups(situps,pushups,small weights) then I go for a run. I've been doing this consistently for about 3 weeks but not noticing a huge improvement. I'm wondering if doing absolutely no exercise on the off days is hindering my progress. Should I at least run for shorter time/distance on my off days?
>> Anonymous
What do you mean by no improvement
What are your goals ? being able to run longer ? build muscles ?
>> Anonymous
>>150764
I want to look good naked.
>> Anonymous
>>150771
You wont get far with that mentality
>> Anonymous
running just makes you drop fat. If you're thin and you want to look better, eat more and lift weights.
>> Anonymous
>>150771
>I'm a skinny fag
You think you can look good with no muscles ?
>> Anonymous
stop running, buy some cheap dumbbells, eat more
>> Anonymous
>>150837
How much does a dumbbell set cost and how do I go about using them effectively once I get them?
I wouldn't even know where to start. What weight I should start at/How many lifts to do each day...etc
That seems like it would only benefit my arms which is great but I want my chest to look good as well. I also don't want to just sit around eating and getting out of shape. Ultimately, I'm doing this for myself. To feel better and have more confidence. Looking good naked is just a bonus.
>> Anonymous
>>150940
You can do bench presses just lying on the floor with some dumbbells. Should get your chest somewhere.
>> Anonymous
>>150940
I don't know about the US, but here in Europe you can grab a 44 lbs kit - which will last you a long time - for as low as €30. Check on Amazon or ask around.
As to how much weight you should lift, a guideline for beginners is that you should be able to do at least 8 reps for each exercise, and no more than 12. This means that if you can go over 12 reps then you should increase the weight until you can't, vice-versa if you can't reach 8. Then you do this 3 times a week:
Lats: Bent-over Row 3 x 8-12 reps per arm
Legs: Squat 3 x 8-12
Chest: Bench Press 3 x 8-12
Back: Deadlift 4 x 8-12
Shoulders: Upright Row 3 x 8-12
Calves: Calf Raise 3 x 8-12 per leg
Biceps: Curls 3 x 8-12 per arm
Abs: Leg/Hip Raise 3 x 15
Triceps: Dips 3 x 8-12

You should rest between 30 and 60 secs after each set.