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| *Vultures Knob>>>Exercise Bike |
Im a 14 year old guy. how i can get fit and muscley pretty fast? what exerises/food should i be eating/doing? |
im 110 lbs, 5 ft 4", i have an exercise bike, ab board, dumbells, and sit up machine. i am willing to spend any amount of time exercising. any help with will power to help me keep going will be really apreciated First off I completely understand where your at man. I used to be in a similar position and when asking advice you always get 'wait until your older, you will fill out' or 'training will stunt your growth' which is that last thing you wanna hear. I was 14 when I started weight training at 5ft 10 and 147lbs, and I got all the same stuff and advice and I didn't listen...and I'm glad I didn't, I'm now 70lbs heavier (lean not fat, don't worry) and 4 inches taller. It's 8 years on and I haven't had any implications from training, and still love doing it. So first off don't stress about that sort of thing. You will 'fill out' when you get older, naturally your body will mature and your muscle cells will increase in number. You'll increase in mass and will also find it much easier to put on weight. I would guess that at the minute weight gain isn't something which favours you...things change, and most people hate it, but if your like me and have grown up being a 'hard-gainer' (person who finds it hard to put on weight) then it's something you'll love. Your age is a problem when it comes to weight training. You shouldn't lift heavy, and unfortunately heavy weights are what develop bulk and muscle mass. Your bones and ligaments are still developing and if you damage them at your age then basically they will never be the same. The main rule is not to lift over your body weight, or weights which are a struggle to lift. Stick to exercises involving machines if you can go to the gym and exercises involving free weights which you can do 15-20 repetitions of. Machines help elliminate the risk of ligament damage, so they are good, but exercises with free weights are the most beneficial for developing muscle mass (I could go into detail on this to explain why, but for now it isn't necessary). Weight training at an early age teaches the body how to develop muscle, which pays off the older/ more physically mature you get when your training becomes more intense and the weights you lift get heavier. To put it another way, if you grew up all your life learning mathematics until the age of 18, were you began learning harder mathematics or ad-maths you would find it easier than a person who only started learning mathematics at the age of 18 along with harder/ad-maths. What you are doing is preparing your body. You cannot get 'muscley pretty fast', and if you aren't serious about sticking at it and putting in the time and effort, and are looking for a quick fix solution then give up. Otherwise I would advise some light/moderate weight training 3 times a week. For fitness I would suggest taking up a sport or doing something you enjoy and will keep you interested. Rugby for instance will keep you fit and is a sport were you will benefit from weight training and meet people similar to yourself. However this may not be something your interested in. All I'm saying is find something, because many people get bored with running on a treadmill 3 or 4 times a week, and eventually stop. However if some jogging or swimming is something you think you would enjoy, or using your exercise bike then no problem, I'll get to that. As I mentioned previously if you can use a gym then excellent however I understand that many gyms do not let under 16s into the weights area which can be a problem. However if you can get to use machines, here is a website with some information on exercises involving machines http://www.bodybuilding.com/fun/exercise... I'm not suggesting to become a bodybuilder by any means but the link is helpful because it gives both machine and free weight exercises for every bodypart along with pictures and videos with how to perform them. If you are not able to use machines then don't worry. They are good for initial development and to help prevent ligament damage which can be caused from age and inexperience but the are not essential by any means and are something you would find you would stop using as frequently after several months. Since you have dumbbells then I'll suggest a few things concentrating on dumbbell exercises. I would advise doing full body training 3 times a week. Exercises will concentrate on your legs, back, shoulders, chest, arms and abs (known as the 'bodyparts') and you will perform 1 exercise for each of these each workout. Again visit the suggested website for instructions and videos on how to perform these exercises or another useful website is www.dumbbell-exercise.com/ The following is a suggested workout plan: Day #1 Legs- dumbbell lunges Back- bent over two arm dumbbell rows Chest- dumbbell bench press Shoulders- dumbbell shoulder press Arms- alternating hammer curls Abs- bicycle crunches for each exercise perform 3 sets with 15-20 repetitions except for abdominals were a range from 25-50 repetitions is more beneficial. For the following 2 workouts of the week use the websites as a guide to change the exercises to something new example Day #2 legs- dumbbell squats back - one arm dumbbell row Plan your 3 workouts and exercises for the first week and then stick to this routine for 3 months and see how you develop. Try not to perform the same exercise twice in one week. Keep the weight used light to moderate, not heavy and stick to 15-20 repetitions. If you find 20 repetitions extremely easy with the weight you are using then it is O.K. to increase the weight. If using free weights and not machines you MUST have a person there to help and supervise you, especially if you are not used to performing the exercises. NEVER perform the exercises by yourself. For fitness, if you are keen on simply running, swimming or cycling then I would suggest 3x 30 min sessions after each weight training workout, however on seperate day is also fine, its up to you. As your fitness increases you can increase the length of time from 30 mins to 40 and so on or else increase the intensity, example run at a faster pace/cycle at a faster pace. I STRESS - do something that you enjoy. Now for the really important bit- food! You will never gain muscle unless you fuel your body with what it needs. To build muscle your body needs protein, and to fuel workouts it needs carbohydrates and healthy fat. Without these you may aswell not bother. Building muscle is 50% training and 50% diet. You need good, high protein food such as Poultry- chicken, turkey, duck etc Red meat - beef, lamb, pork etc Fish - tuna, salmon, cod etc Eggs (milk is also full of protein) Food high in carbohydrate such as Rice (brown is best) Pasta Potatoes Bread (brown is better) etc Healthy fat such as Olive oil Nuts Oils from fish Flaxseed oil etc and finally you need your vitamins and mineral to help you body perform all its functions such as build muscle which are available in all your fruit and vegtables which are also full of carbohydrates. Because you are young and burn food quickly you can afford to eat foods with a higher fat content, however this does not mean food such as KFC and other food cooked in unhealthy fat (saturated fat), but it does mean don't be afraid of sausages and bacon (but grill it don't fry it) as these will help you with your calorie intake. The reason calorie intake is important is that calories are basically energy which is stored in your body until used. If you do not eat enough calories and exercise alot you burn more calories than your body can offer and begin to lose weight, you do not want this. You want to eat more calories than you burn off to put on weight and at your age you will burn alot of calories naturally because you are growing and developing. Once you get older and stop growing you burn less calories and thats why people start putting on weight when they age, and its normally fat! I hope that hasn't confused you, but it's important to mention to help explain why you need to eat alot! The exta calories you do not burn off are used by your body to build muscle. Now you can over eat! this means you eat way more calories than you burn off and your body needs, and you begin to store it all as fat! However at your age and weight this is rarely a problem, just don't go eatin 10 meals a day of KFC! However don't concentrate too much on that for now, it wll make sense at a later stage. For now just make sure your eating plenty of protein and carbohydrates from the likes of chicken and rice. If you eat 3 times a day then try eating 4. Drink pleanty of fluids, most importantly water, it will keep you hydrated not to mention many other things! I could write a book on the importance of water, it is essential even for building muscle!! So don't just think of it as something you do because every1 says it's healthy... it is necessary! If you need anymore help what so ever or would like me to explain anything for you, or your unclear about anything just message me. I hope this helps! And finally once you see the results from a few months hard work thats all the motivation you will ever need!! Take a picture of yourself before you start training so you can see how you develop! your 2 young to worry about this!!! wait till you older and then you'll fill out and then start working out... but working out a little wouldn't hurt do 30 mins of exercising every day NEED SOMEONE TO TALK TO... just email me... lil_blond_babygurl@prodigy.net push ups, squat thrusters and inclined sit ups until you cant move, then get out and run for 5-6 miles afterwards. for get the mechanical toys use free wts and anckle wts, if you need incouragement, do it all in front of a large mirror, dont forget to breathe while working out, soon you`ll look like arnie swhats hisname For nutrients, go for milk, chicken and lean beef as well as whey protean shakes. Don't forget the gelatin, it helps keep your joints and skin in good shape. As for muscle, start out with a combination of biking and running followed by weights. When doing the weights, go for a medium amount of weight versus over heavy amounts of weight. Add a lot of reps to help build muscle definition before going for mass. go easy on the weights as you are still growing but they should be OK in moderation prob its best if you do a bit on all your available equipment and read up as much as you can on the net on health fitness and diet especially regarding teenagers as extensive weight training can be detrimental to your health at your age; hope this helps if u want my advice, just wait a few years for puberty to really kick in, most guys develop serious muscle and start bulking out between about 17 and 20, so don't rush yourself. drink lots of milk, keep going with the sit ups and the push ups, try and do some pull ups as well maybe, and i would also recommend swimming. make sure u eat healthy stuff and eat as much of it as possible. wheatgerm is a miracle worker if you can get used to the taste. |
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