Noticing the result of a work out program.

[Amobokoboko]

Hi team,

A friend of mine asked if he could join me in my winter program.
Basically: running, swimming, biking, push ups, sit ups, squads.

He asked me as he needs a motivation factor and he asked me how long it would take before he would look a bit more muscled.

I told him 3-4 months.

What do you think.

I just do sports to stay fit.

 

[markshaw]

Hey bro, I'm a personal trainer so maybe I can helpout. if he wants to be more muscled I'd recomend he starts a weight training program focusing on the compound exercises. Bench Press , Squats etc. Exercises that work more then just one muscle . Train like 3-4 times a week. He'll see results in the first month or two. Get him on the protien shakes to they are magic.

Mark

 

[Amobokoboko]

Cheers bro,

thanks for the advice. He just wants to build up his fitness again and looks tight for the ladies. I reckon.
He's not really a person who has the discipline of working out 3-4 times a week that's why I suggested a a mixed work out.
If you have any other tips, please pass them a long.

Cheers.

 

[markshaw]

I get ya. Chin ups, Push ups, Burpees, Up Downs, Crunches, Lunges,

Interval Training is hugeley effective so try doing the above plus anything else you wanna chuck in, in a circuit style. 3 rounds 45-sec 1 min each station

 

[Amobokoboko]

Well the idea is daily push ups, sit ups etc...
3 times a week an interval run + jogging
2 times a week swimming or biking or both.

 

[markshaw]

do that circuit once then bruv and url not only be fit but url be strong