14 Year old, looking to lose weight and gain muscle.

[Astro]

I've looked over the suggested diet plan, but as far as workouts go I'm clueless.

[swanso5]

did you go to the workout i suggested? i think there's pictures and descpritions

[Astro]

did you go to the workout i suggested? i think there's pictures and descpritions

Yes, but can someone explain to me what exactly all this AMRAP stuff is?

Also, how should I fit cardio into my workout plan? What kind of cardio should I use?

Thanks a bunch!

[swanso5]

amrap = as many reps as possible

cardio wise you might not need a lot but if you want to you can add in 10 - 20mins worth of sprints or interval training on 2 days a week with one day off from everything each week

[Astro]

amrap = as many reps as possible

cardio wise you might not need a lot but if you want to you can add in 10 - 20mins worth of sprints or interval training on 2 days a week with one day off from everything each week

Should this cardio be performed on the same day as my other workouts? Or should I alternate day by day.

I didn't see any mention of weights in the suggested workout. I'm 100% fine with that, but should I also do other exercises with weights? Or just stick to "Your body is a barbell" for all my exercises?

Thanks so much Swanso!!

[swanso5]

do cardio on 2 of the off days

no there isn't any wts but you'll find this very, very tough if abiding the training parameters required (tempo, sets, reps, rest etc)

the dumbest thing you can do is to add things into programs so no wts

[Astro]

Another question about the workout, what are the three numbers after the @ sign?

ex."A1: Bulgarian Split Squat: 2 sets x AMRAP each leg @ 333"

Also, should I space out time in between the leg section and the chest section? Say, enough time for a meal or something?

[swanso5]

333 is the tempo you will lift at

3secs lowering
3sec pause at the mid point
3secs lifting

so each rep should take 9secs

i can't remember, is it a 3 or 4 day? i think it's a 4 day program so you'll alternate lower and upper body workouts...if it's 3 just do it all at once




Also, should I space out time in between the leg section and the chest section? Say, enough time for a meal or something?