Do this Morning & Evening workout without weights twice a week...

Hi Adrian , 1st of all , thank you for this great site and all the Great info in it.

i used to weight 101 Kg , but im losing weight and i am 78 kg right now ,
I am 16 Years old Male , 180 cm tall.. so i wanna ask , How Much should i weight , i know that you have given a link to a website in one of the articles to tell the ideal weight ,, but i think that i should be bellow 70 kg ?

and this is my daily exercise plan.

wake up --> 100 chair pushups , followed by an Interval workout on a treadmill, 10 mph , 20 sec running/ 10 Sec Rest (for 10-20 min) , and the running part time will be increased by time

and before sleeping , --> 100 Pull/chin ups , Interval workout as well, and some forearms exercise to get a stronger grip. and 100 jump ropes.

Is that Enough to get the body i want ?

and should i avoid abs exercise now ? because i've read in some articles that doing abs exercises with belly fat covering will make my belly looks even bigger.

and do i have to workout my legs (muscles i mean) ? because i dont want a large looking legs , i just want to have Stamina , and no fat covering my legs , so interval workouts will be enough to achieve that ?

I Really Need Your Help, because i suffered for the past 5 years and i dont wanna be fat anymore. i need to get my life back ;P

Thanks in advanced.

So should I only do this workout by itself or should I do other things like intervals?

Hey Adrian,

I've started your workout program here and i was wondering how long it would take before i started seeing results? I'm a 14 year old boy, 140 pounds and somewhere between 5'5 and 5'6.Also, i have chosen to do push ups for the morning workout, and in your video, your doing elevated push ups. Is it okay to just do normal ones?

And thanks for all the help!

Hey,

thanks for making this site. I'm 19, male and 5'11 (180cm). I weight about 150lbs. I don't have any money to go the gym but I'd like to build muscle without gaining much weight. I'd like to keep my current weight but get visibly more muscular. I don't want to look like a bodybuilder or bouncer. Looking something like this would be cool: images.teamsugar.com (couldn't find a better example).

So this brings me to my question: Will following the "How to build muscle without weights" get me there? Is there a specific diet plan (I hate diets :-( ) I should follow to get results similar to that picture? I'm currently doing the one hundred push ups challenge (you can find it on google) as an intro to working out. Once i've completed that I'd like to start your no equipment/bodyweight program but I'd hate to waste my time if bodyweight stuff isn't going to get me results. The one hundred push up stuff has made me stronger already and I feel like I've gained a little definition in my arms but my arms haven't got any bigger.

Thanks!

I am about to turn 15 and I weigh 140 pounds, I am 5'8. I box amd play basketball so I am pretty active and I workout a litte bit. Will this routine help me? Or are there any workouts with weights that I can do 2 or 3 times a week?

hi im christina, my sister kayla complanes everyday all day that shes fat and i keep trying 2 tell her ill lose weight with her but how can u actually lose weight with this system my sis tryed every thing tao bo diet pills and she just cant aford the jenny creg stuff and she dnt have time 2 do excersizes with her job and her kid well can u help me..... plz

hi i am suhaib 14 years old i want to get big bicebs and tricebs and chest musceles

Hi I'm 12 and i weigh 112 pounds and everyne calls me fat and im looking for a way to lose weight but build body muskles and wy how i can do that??

hi my name is Ben and im 16 and i am looking to build some nice muscle for a holiday to America i will be attending in late august. I really need a good training plan which will help me tone up and get bigger fast but i just cant seem to think of one that will help, any suggestions? and all suggestions need to be able to to do at home as i cant afford to go to the gym just yet as i am saving for my holiday

Thank you for the website. I am 270 lbs and 30% bodyfat. My Goal is to get down to 220 or 225lbs and 6-10 % bodyfat in 5 or 6 months. Any insight on how to do that safely is appreciated. Thanks again for the website.

BTW, I am a 40 yr Black male, 6 ft 3 inches tall if that makes a difference in your suggestions.

Hi
I am max and i am 14 years old
i am 5,9 and weigh around 64 kilos
i want to get rid of my the fat on my chest which looks like i have manboobs and i want to get rid of the belly fat rolls
i am not sure exactly what to do and i would like to see good progress in a time pan of about 5 weeks
thanks
max

say Monday with only bodyweight i do 100 handstand press ups then part 2 then 100 pull ups then part 2 ..rest 2 days then on Thursday could i do regular or elevated press ups and neutral grip pull ups but with 10 pound weight added in book bag , weight only added on thursday because of 3 day rest afterwards..could i still do 100 reps of those exercises even though i added that 10 pounds or would i lower the reps that day? thanks

This is fantastic. I was looking for a great step by step workout without using weights like you have here.

Hi Adrian,

I stumbled upon your website the other day and have made a commitment to changing my lifestlye. I am 28 years old 6'-2" and 162lbs. I have been just a skinny kid forever and would like to put on some muscle and feel better about not just being a skinny kid. I have started a journal of what to eat and when to workout and I am excited about what may come of this. I will keep you posted on my progression, your website is amazing and keep up the great work.

Joe

if your going to start taking supplements for muscle gain first get a free sample of it to make sure it works for you everyones body is different and some supplements will work for some people and not work for others thats why you should order a free sample of it before buying a over priced bottle i found a business that gives away free trial samples of any supplement all you have to do is pay for shipping from $0.99-$6.95 and you will get a free trial sample of the product. you can order online at [url]www.freesupplementfinder.com[/url]

Muscle kicks ass!!

i am about to turn 13 i weigh 40 kilos and have been like it for 2 years i want to put on weight and build muscle i try to alot but i am to skinny to make muscle PLEASE HELP and i hate seafood so i cant do any of the calorie diets.??

Thats awesome thanks

Richard

So basically do that workout and also eat protein and carbs?

And how long will that all take to take effect?

Hey Adrian

Firstly can I just say this website is absolutely fantastic Thanks so much

But I'm a 15 year old boy and im really skinny so am lookingto gain muscle everywhere on my body. Will his workout without weights help?

Thanks again
Richard