A good workout for an 18 year old male?

Keep up with the running, cardio is the foundation for everything you will do. If that gets boring get on the bike.

Now I'm 20 and I work out 5 times a week with two rest days on saturday and tuesday. Each day I do cardio followed by some sort of workout aimed at a specific group of muscles. Like on monday I would aim at upper body like chest and arms (biceps, triceps) The bench is a wonderful tool for defining that chest, don't be afraid to start out small! Just make sure you do enough reps, say 3 sets of 5 presses to start out with. For your arms, curls are wonderful with your traditional bar bells just make sure you are even and do enough reps. Work on the triceps as well using a cable machine or barbels over your head or lateral rows.

You might consider doing a lot of push ups for the first week in small sets untill you reach a certain amount like do 10 push ups and rest and repeat until you reach 100 push ups. Always make sure to do Core exercises for your abs, back, and torso. Every day.

If you need technique help there are usually lots of websites or ask me if you'd like.

to be honest the best way is not to go on a diet as ive tried them all and diet pills and they dont work lol but just change your diet and go swimming 4-5 times a week for about an hour each time it tones your tummy and all your body up wonderful too ! i lost 2 1/2 stone since may its great and i eat loads too im just eating the right foods but instead of swimming try aqua arobics its great and really fun ! great question goodluck !

ninja training