Topic: Need help making workout schedule to meet goals

[Luther]

Hey im 15 and a male i recently have taken an interest in pk and before i start i want to lose around 15 pounds im 5'6 and weigh 155 and then want to gain around 10 pounds of muscle. what should i do for diet to lose weight? Also im in pretty alright shape i can do 60 pushups in around a minute without stopping but since i hear that only builds endurance i want to progress to a planche pushup,and i can run a mile in 7:34. I just want to lose weight to make movement easier for pk and i can see my 6 pack again but i also want to make my abs stronger as well. Around next weekend im going to get a pullup bar since right now im only interested in bodyweight exercises can you help me with my diet and schedule. thankyou.

[Scott Eustice]

Read the sticky. If you still have questions after that, we can help you.

[Jordan]

http://www.eatmoveimprove.com/2010/3/the-fundamentals-of-bodyweight-strength-training/

read sticky. this link. and read around that website. come back with specific questions

[Luther]

Ok im trying to build strength and on the website that u gave me it says i need 2 pulling, 2 pushing, and 2 leg exercises. Which beginner exercises do you recommend? I'm trying to work on my handstands i can hold for around 10 second eventually i want to be able to do HSPU. I'm going to work on l-sits and try to progress to v-sits. Should i work on my pullups? I can do 11 currently

[Jordan]

That is a good recommendation for beginners.
If you read the sticky, you know that you need more SMART quantifiable goals.  Things like,
"Be able to squat 50 more lbs, Increase Vertical Jump by 4 inches."

We need to know what you want to accomplish and why. Gaining a few HSPU is a good goal.

[Steve Low]

Pretty much the exercises you want to do or work towards will be the ones you can use to make your routine for the most part... as long as you keep it balanced.

So like Jordan said... what do you want to learn or what do you want to work on?

[Kyle Reiniger]

I noticed earlier you said you wanted to loose weight. I'm going to go through a quick explanation here for you. All our fat is is stored energy. If we eat, and then exercise, our body will use the energy from the food we ate, and THEN from our fat storage. To prevent this I work out in the mornings before I eat ANYTHING. This way my body has to use body fat to get the energy needed for the workout. This means I DO loose fat, and still gain muscle. However, by doing this you don't gain MUSCLE as quickly as you would by working out after a meal.

[Joe Brock]

Well, first we have to go all the way over to Italy, to hear from researchers who had a study published in the International Journal of Sports Nutrition Exercise and Metabolism (21:48-54, 2011).

The Italian researchers wanted to see what would happen when eight healthy young men did the following workouts:

Workout A: 36 minutes of slow cardio at 65% maximum heart rate in the morning without eating

Workout B: 36 minutes of slow cardio at 65% maximum heart rate in the morning AFTER a small meal

The RESULTS?
24-hours after exercise, the results found that eating before cardio increased both calorie burning AND fat burning.

That’s right, eating before the workout increased fat burning in the 24-hours after exercise.

The scientists concluded that “fasting before exercise does not enhance lipid utilization; rather, physical activity after a light meal is advisable.”

BOTTOM LINE:
The truth about fasted cardio is that it is NOT a magical way to boost fat burning.  It's really all about what keeps your ability to really utilize the training time in an effective manner.  Some people seem to do well with fasted training.  I find that eating a fruit about 30 minutes before my workout keeps the numbers higher (and if you've been here for any length of time, you know that the amount of progress is the only thing that really concerns me.)  It's a cool concept, but it's really subjective to the practitioner.