What is the most proven methods for a teen to be muscular, healthy, and smart?

Question

What should be eaten? When someone starts working out, what workouts should be done? How many times should the workouts be done? How long should they be done? How much sleep should be acquired to keep up with the fatigue? Also I have a list of priorities, what order should they go in? (this is after school)
Work
Working out
Homework
Spending Quality Time with family/Relaxing

I have a lot of questions there, thanks for your help.

Answer 1

Start with a healthy diet.
Replace all bread with whole grains. Add lots of vegtables and friuts to your diet, and meats that are high in protien (Tuna, Chicken, Turkey, Steak, Salmon, low fat Beef). You should take out unwanted sugars in your diet, no candys or soda. Try Drinking ONLY water, and lots of it. Eat small meals about every 3/4 hours. Make your big meal at lunch instead of dinner, and try not to eat 4 hours prior to bedtime.

Your work out should be 3-5 times a week for about an hour each time. You should start with 20 minutes of cardio. Try running or jogging. Then continue your work out with muscle strength training. Try by subsiting each day with a different body part, for example, I rotate doing Arms and Legs every other day. Your best bet would be to join a gym, use dumbells and machines. You can always contact the staff that can show you how to use the equipment and how many reps to do.

Since you developed a new work out plan, you will need the proper amount of sleep. 7 hours will always be good, try never to fall short of that.

Your prioities are really up to you. What is most important to you? To do a new work out plan, you might be sacraficing other things, But if its what you want then go for it.

I would always put school first. But its your schedule and you need to find what works for you. You could leave school, go to the gym, work out for 1 hour, go home do an hour of home work, eat dinner/spend quality time with the family and then go back to studying later in the night.

Hope some of this info helped. WWW.BODYFORLIFE.COM
is a great website that can help get your diet/work out plan started. GOOD LUCK!

Answer 2

I'm a teen so i should know even though i'm a girl i try to keep in shape and stay healthy while maitaining a good diet. just make a schedule. it works good. get at least 6 hours of sleep and drink a lot of water. before you start any major exercise loosen up by stretching so you don't pull a muscle or get a cramp. and exercise at least 5 times a week for 30 min. as for your priorities you should order them by what YOU think is most important. I'd say spend time with family\friends,homework,work,then work out! But that's just me.also try eating three meals a day with breakfast being your biggest meal.don't eat anything to late at night because it wont digest and don't ever skip breakfast!!!
I hope i answered all of your questions! GOOD LUCK!

Answer 3

The key to weigh gain, muscle tone and good health is
The same routine every day: Work, eat, play, and exercise.
A balanced diet without smoking, junk food and soda pop.
8 ounces of distilled or well water 8 times a day.
8 hours of sleep starting between the hours of 9 PM and 11:00 PM.
Total rest for one solid day a week.

Answer 4

check the food pyramid... grains, fruits, veggies, fish, chicken, turkey-- those are good foods.
i can't tell you what workouts you should do-- everybody's got a different body type and different goals. but walking is highly recommended-- that's something everybody can do.
you should work, spend time with your family, work out and then do homework. don't make exercise your last activity before you sleep... otherwise you won't sleep. if you do it before HW, at least you'll still be up to do it and it can help with some blood flowing to your brain. that's good.
definitely try to get like 7-8 hours of sleep. if you can't, start managing your time better.

Answer 5

I think Pete Sisco's Train Smart is a good book. You can buy it or download it from P2P networks.

Workout - Maximum 3 days a week, maximum 45mnts at a time. No injury. Drink plenty of water. Nutritious food.

The order depends upon what you want from life. Mine is here:

Work
Homework
Spending time with family and relaxing
Workout

Answer 6

well.. your solutions to your questions depend on many factors; few key ones are age, height , weight, and medical history. generally speaking.. to gain muscle u must overload them with resistance. that means you sould expose your muscles to forces that there arent use to..what is ur current activity level.. what ever u are doing.. increase it by ten pounds once a week..the exercises to envolve major muscle groups.. by that i mean..the muscles that will work the hardest when trained.. like the legs, arms .. back , chest and abdominals.. these muscles are large and are capable of generating alot of power. as far as the exercises them selves; there are keys components..

Answer 7

Drugs. Pure and simple.

Answer 8

Try common sense.