Hey y’all i am a 15 year old boy bout 160lbs. I own a bowflex xtreme 2, dumbbells, and a treadclimber. I am kinda fat and looking to lose fat but gain muscle. Any ideas? I am pretty lazy as you can tell ha, but baseball season is coming up and i would like tips on working out and a bowflex workout plan that works. Also any baseball hitting drills that I could do at my house. Thank you very much, Peace
You need to do more cardio then muscle work out, not trying to be mean just saying its that way for all baseball players. Working out with dumbbells and a bowflex are good. But baseball is a short action game. You need your muscles for short bursts not long straining lifting. Problem with bulking up your arms is that you can cause strains in your muscles and if you get to built up you will decrease your reaction time. So if you do work out on your bowflex make sure it is on a light weight a lot and you do more reps. One it will burn more fat and two it will help with your stamina and keep your muscles in good health. So with that being said, you cant work out your arms or legs every day. In order to get bigger and more toned you need days off. One day do arms the next day do legs. And then have one day off a week to just kind of sit back and break down the lactic acid that will make you feel stiff and in pain a few hours later. Running should be a constant though. Start small and build up. Same with weights. Its good to have one max out day where you push on a heavy weight, within reason, but again its best to tone muscle rather than build sometimes. Toned muscle is more flexible and quicker so you will be able to get your bat around faster. And nothing will make you hit better, except for….. well….. Practicing your hitting hahaha. Hope that helps if you have any questions or just want to give me a hard time about this plan or what ever else email me. Good luck in baseball this year.
Simple as this:
1. Run
2. Lift weights, focus on your arms and legs
3. Hit the cages
offseason workouts should involve all areas of the body, concentrate on the core and lower body. running will be huge for this. I like to train by running "poles" lf foul pole to the rf foul pole. with different styles, jogging with short breaks, sprinting half way and such. just push yourself till you cant run another one every time.. you cant be lazy if you want to improve. hitting excersizes hit off a tee into a tarpmake sure its set up correctly. also taking 100 to 150 "dry" cuts will be beneficial.
stretch, run, throw, hit OVER AND OVER again then run and stretch
im being serious, just do something everyday and always remember that "losers make excuses, winners make it happen."
i say try to run as many lap as u can and arm rotations work then most