Body Myths

Muscle...?

I am a pretty small 16 year old guy and I am really wanting to gain some weight and some muscle. I dont have an exercise machine just a bench press. I have been working out with push ups and curls for awhile now and it doesnt seem to be doing much good. I do drink a lot of soda and was wondering if it could be doing more damage then i think it is. I'm looking for some exercises that are really effective without a machine and was wondering if the soda i drink can be doing more damage then i think. Also what kinds of foods to eat and what to replace the soda with.

Public Comments

1. oh man, your perfect. cut out the soda to begin with. up your calorie intake, eat more carbs. just remember to eat healthy. but you can bench press, deadlift, squat, do bent over barbell rows, military press, research some and youll be fine. but all you need is a bar and weights and you can do it all. as far as foods, eat chicken, tuna, turkey breast, lean meats, salads, and pasta
2. Stop the soda, drink water. Buy whey protein and eat clean and lean. Chicken, lean red meat, fish, eggs, oatmeal etc.. Buy a copy of Muscle and Fitness and read anything you can on lifting.
3. hey, im 16, too, 6' and 195 pounds. I didnt get this far by drinking soda, though :P here are a few steps. 1) Change your diet. Cut most of the sugary foods and replace with tuna, chicken, lean meat, eggs, veggies, milk and grains. 2) Take supplements. Whey protein should do. Get one which has at least 75% protein per serve in it. 3) Get off your ass and work out. Dont just do weights, do sprint training and skipping, combined with weights, pushups and sit ups. Join a local gym, and aim for around 3-4 sessions, 60 minutes per session, per week. Train different muscle groups every week. 4) If you cant quit soda, just drink something like up & go. They are sweet but good for you. 5) Try to take in 1.3 grams of protein per bodyweight (in pounds) , per day. 6) Have patience! 7) Have fun being a chick-magnet :P
4. I would strongly recommend you check out Sean Nalewaynyj's The Truth About Building Muscle E-book from his website www.musclegaintruth.com. You benefit loads from the course.