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How can I lift more weights (30kg->100kg) and make my cardio better in 4-6 weeks?
I’m 16 years old and am about to finish my GCSE’s and will have 6 weeks to work out before the new academic year. I would like to be able to lift 80-100kg by the start of the new school term as I will be playing rugby for my school and want a lot of strength. I can lift about 30kg (which I think is rubbish). Can you give me some pointers on how I can become stronger and lift more (gain strength). I also want to lose some of my belly fat and better my cardio as I would like to see myself enduring full matches without getting tired. I can play 45 minutes of proper football (none of that crap where you knock the ball around with your friends, I mean proper matches) and would like to be able to play 70-90 minutes without getting tired.
Any routines or ideas will be most beneficial such as specific weights or sets to do....
Thanks for any responses and any help is much appreciated.
25 Answers
- Anonymous9 years agoFavorite Answer
To maximize strength gain, aim for 4-5 sets of 3-6 reps. Make sure you a giving full effort! Record your weights, sets, and reps and make sure to lift more weight or more reps than last time. A common rule of thumb is to add at least 2% to the weight every week, but I think you can do better. If you can do 5 sets of 6 reps, you need to increase the weight. You want to lift about 3 times a week. Get a buddy to motivate you.
As for cardio, I would recommend playing football on your off days. Running is all well and good, but it trains a different type of stamina than sports require.
Eat a lot, especially a lot of protein. Go for at least 1 gram/day for every pound you weigh. Creatine also helps, but make sure you understand the risks first.
You'll probably wind up gaining some fat, but you'll be a lot stronger.
Hope this helps!
- Anonymous9 years ago
Building strength you'll need to do high weights and low reps. For example...50kg and 8-12 reps. Eat plenty protein and your muscle will regenerate faster.
For your Cardio just go for long runs, but mix it up with a bit of Fartlek training. i.e. A 2 mile steady followed by a mile of sprinting jogging and walking.
Streets will be good for Fartlek as you can use the lamp posts for marking. Run to one sprint to the next and walk to the other then sprint again etc... hope this helps. :)
- 4 years ago
Always have vegetables on palm. Saute a big bag associated with frozen mixed vegetables in essential olive oil and garlic. Add some red pepper or turmeric for additional flavor and separate into portion-sized containers with the fridge.
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- SimonLv 55 years ago
looking for the benefits of salmon but you dont feel comfortable cooking fish try canned salmon as a simple and affordable alternative
- RasheedaLv 55 years ago
turn off the lights at night because more darkness at night will make your body lighter
- Anonymous5 years ago
Give your protein extra low-calorie flavor by having a salsa or chutney rather than a gooey cream sauce.
- Anonymous5 years ago
Give your protein extra low-calorie flavor by adding a salsa or chutney rather then a gooey cream sauce.
