how can i grain muscle naturally? what work outs should i do for upper body and lower body?
493765
stick with the basics.\n\npush ups, crunches, and running/walking.
362930
I'm a 21 year old guy and work out all the time. You can do different bicep curls, with a regular bar and with dumbells. Make sure you do low weight, but alot of times, since you want to tone your arms. Try doing 4 sets of 15 curls per set. Also there are alot of good tricep workouts. Tricep pulldowns, skullcrushers, and tricep extentions to name a few. Even push-ups would help alot.
329656
Definitely sit ups, another thing you can do is pushus, yeah sounds weird but it does help somehow, you can also do this one exercise were you lay flat on your back, then putyour arms andhands flat on the ground as well, and keep them right by your sides without moving them and you lift you legs up 6 inches or a foot, the less you raise them the better the work out cause it really constricts and tightens up your lower abdomen muscles, well you lift your legs up striahgt together and then out them down the same way, don't bend your knees, don't let them drop, and do about 20 of these and then 30 and then 50 etc. as many as you can do as many reps and you will see some awesome results in a week if you do a lot of reps everyday a few times a day. It's the best thing I can think of, apart from running of course
80765
Go for walks around your neighborhood until you feel comfortable enough to run.  Do push-ups and sit-ups in your bedroom.  I hate going to the gym too.  It's freakin' meat market.  So, I use my own body as my method of exercise instead of machines.
711685
do some lat pulldowns and upright rows.  those always kill my upper back.  also try some shoulder shrugs.
588510
incorporating a good diet with the right amount of exercise can make (and keep!) a person physically fit. a low fat, low sodium, low calorie, high protein diet is usually the best to go on to.  also, it is better to eat small portions more frequently (such as six times a day) than eating large portions three times a day.  this would give you the feeling of being "full" the whole day and prevents you from eating large servings at lunch or dinner.  drink at least ten to twelve glasses of water a day to keep you hydrated, and eat at least five servings of fruits or vegetables (1 serving = 1 apple; 1 medium banana; 1 cup cooked vegetables; 2 cups leafy greens and the likes; even a glass of freshly squeezed fruit or vegetable juice is considered one serving.)\n\nas for the exercise, a good combination of cardio, resistance and endurance exercises is good, plus some stretching.  powerwalking, jogging or briskwalking at least 20 minutes daily are good cardiovascular exercises.  doing at least 10 minutes of resistance training (weightlifting) daily can help tone your muscles.  uphill climbing is a very good endurance exercise, which you can do at least 60 minutes a week (or at least 15 minutes every other day.)  stretching exercises such as pilates or yoga can help lengthen and tone your muscles, can help build muscle coordination, and some of the pilates and yoga poses are even good for easing or preventing back pain.  add 20 crunches daily if you want to tone and build abdominal muscles.
123758
Hmm.  Well, you are sure looking to do a heck of a lot of pull-ups!  I would focus on the Lats and biceps the most.  Do exercises like lat pull-downs (regular grip, reverse grip, wide grip, close grip), bent-over rows, seated rows, back flyes (rhomboids), bicep curls-standard, wide-arm, 21s (3 phase bicep exercise that starts with 7 low curls, then 7 high curls, then 7 full curls), hammer curls, preacher curl.  Body weight is going to have a large affect on getting to 100 too.  I would makes sure that your body fat percentage is in the low teens (12-13% for a fit male) or you are just going to making it that much more difficult on yourself.  All of the above exercise should be able to be found by typing in variations of the name on a search engine.
1141062
Your bones are almost done growing but you have plenty of time to add natural muscle.  You will bulk up naturally as you get older...much like Clemens has.  Try extra squat concentration to add strength in your lower body.  Adding lower body strength will give you a great foundation to work from.  You might notice a lot of big leaguers don't have huge arms.  Also work on flexibility in your upper body.  If you can increase your range of motion it will allow you to produce more inertia...which will produce more velocity.  Most of all you have plenty of time to develop...don't force yourself into thinking you're done growing...and for crying out loud stay away from the juice.  Good luck with the heater.
37183
a few good exercises for you:\n1) when you are doing your crunches, twist. bring your right elbow to your left knee.\n2) hold a weight bar over your head (with only enough weight to make you focus on stability, not much) then, standing with feet shoulder width apart, bring the bar to your left side, then back up, then over to the right side. you are only moving your upper body side to side.\n3)the best excercise (hurts like a mofo) is the side plank. just like the normal plank, but turn to your side. lay on the floor and hold all body weight on your forearm and balance yourself on your forearm and foot. hold this for anywhere from 30sec-1min. i promise you will feel it! =)\n\nGood luck to you =)
572029
you should get with a trainer and let him/her give you a work out plan.or you can check your local listings in your home town for a fitness club.once you start trimming your upper body all that comes off will go to differant parts of your body.so just have a little patience and it come to you
485092
There aren't too many excercises that work that muscle. Try inclined push-ups, 10 with your upper body higher, and 10 with it lower. That should do it.\n\nAlso everyones body is different so next time you go in for a check up ask your doc what you can do. Or search yahoo.\n\nAlso maybe a short jog with dumbells keeping your arms straght and using mainly shoulder to move them in time with your steps.
617132
You are on the right path.  I recommend doing a full body weight training routine 3-4 days a week consisting of exercises for the following bodyparts:  quads, hamstrings, calves, upper chest, lats, mid-back, lower back, shoulders (deltoids), biceps, triceps, abs.  Best exercises to start with:  squats, leg curls, standing calf raises, low incline dumbbell press, lat pulldowns to the front, low pulley rows, deadlifts, shoulder presses with dumbbells, biceps dumbbell curls, triceps pressdowns.  Use a weight that will allow you to do no more than 12 reps and no less than 8.  If you can do more than 12, increase the weight next time.  If you can't do 8 then decrease the weight.  Make sure to concentrate on each rep, control the weight and perform a full range of motion just short of lockout.  Start with one set per exercise for a week or two then increase this to 2 sets per exercise, then when you are ready to do three sets per bodypart split your exercises in half and do the first half one day and the second half the next workout and repeat.  This should get you started on a very good routine to up your metabolism.  You can add cardio a couple of times a week to help burn some extra fat, but put more focus on your weight training as this is much better at burning fat while you are doing the exercise and also burns calories after your workout and all day long (muscle burns calories, not fat).  Cardio only burn calories while you are doing it.  Also, make sure to eat a healthy well balanced low-fat diet, don't skip breakfast and don't eat within 2 hours of going to bed.  Good luck.
1012109
All the usual movements should be performed. But do only one movement per workout. Your muscles will grow best when you employ regularity into your workouts. Do not "mix up" your routine too much. Shock your muscles occassionally. And remember, to get big, you've got to eat big. Food is your fuel. Eat lots of "good" calories. Mostly carbohydrates. Protein is necessary but overrated. Concentrate during the movements. Concentrate on avoiding injury.
226128
eat a lot of protein. they are the building blocks of muscles. you should consider protein shakes. get a good exercise programme and stick with it.\neat half a banana before you train and the other half straight after, preferably with a shake. \nwith a good diet, thats high in protein, and a good work out progamme you should be able to do it easily.
249484
Work on a strength conditioning program for both your upper body and your legs also.  Don't lift weights to increase muscle size because that will slow you down.  Lift to increase muscle strength.  There is a difference.\nAnother thing you can do is practice your swing by standing a bat's length away from a wall or a fence.  Then swing the bat at full speed without hitting the wall or fence.  When you get good at this, you can eventually move closer until you are 1/2 bat length away.
585009
do lots of sit ups and curls for gud upper abs if u wanna focus on ur lower abs li down straight and crunch ur legs up and down keepin the rest of ur body straight and flex ur abs at all times. for upper bodydo push ups and use dumbells. Remember: any exercise u do, the reps are what make the difference, do at the very least 15 reps before u move to the next exercise. 40 minutes of runnin gets the heart rate up and there for circulation is better, so if u want effective results in a relatively short period of time, run 20-40mins a day and the rite heart rate which u work out through ur BMI and do the other excercise aswell.
327735
there are so many different exercises for the different muscle groups of your body. but i'm assuming (cuz you're a 7th grade boy) you want to work out your chest and arms and stomach. am i right?\nwell anyway the gym is pretty failsafe...it has so many different machines. push ups are good, so are situps, crunches, that sort of thing. running is good for leg workouts and to build stamina. swimming is a whole body workout, and also fun! =)\ni would recommend weights to build arm strength. curls, bench press, that kind of thing. go with your dad or something. that's what i did.