im a 14 year old guy. how i can get fit and muscley pretty fast? what exerises/food should i be eating/doing?

Question

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

Answer 1

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/exercises.htm.
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!

Answer 2

You can't - with respect you are still a child and a still some way off adulthood. Do not compare your body with that of an adult (say 23). You cannot develop what isn't yet there - you have not finished growing yet and your body will change considerably as you near adulthood in both appearance as well as muscle development and strength. Even at 18 years, the brain is not completely developed and still has a few more stages to complete. Yes, get fitter but your goal should be to be fit and healthy as is appropriate for your age.

The best thing to do now is to go to a local sports centre/gym on a fact finding mission. Ask at the reception and explain you need some advice roughly explaining why. Be very polite and ask if it would be possible for you to speak with a qualified instructor for a few minutes. When you do, ask him/her everything you need to know, explain what you hoped to achieve and don't be afraid to admit when you don't really understand what they are talking about. (Go alone to avoid any unwanted questions from friends etc if necessary). Ask about everything from diet and food through to the different exercises method and techniques, what's a good idea if it's not, why not and what might happen.

Finally, will power comes and goes, sometimes you have it, then you can't be bothered - there's bugger all you can do to improve it either. The best way to make yourself keep at it, is for 2 of you to embark on this together - you'll be less likely to go if not going affect somebody else as well.

If all else fails remember that at 14 you and all your mates will look pretty much the same and be about the same strength etc.

I hope this helps.

Answer 3

Why don't you take up a Marshal Art.. like Carate, Tai-Kwon-do, Judo or something like that.. You will find that doing this will be more than enough to exercise your muscles.. You will meet a good set of people, guys and girls, who will soon become friends and through their encouragement you will gain the will power to succeed.. Stop doing so much of the other exercises.. You will end up wearing yourself out..

Eat a good healthy diet. lots of red meat for protein.

Enjoy yourself a little and relax a bit.. after all, all work and no play makes Jack a dull boy..

Be 14.. concentrate on your school work.. go to the youth club.. Let nature take it's course..

Answer 4

Umm well there is pros and cons to quick fix diets. pros-you see results fast, feel great, and love your new look cons-loose skin, at first feel tired and run down, i did low carb and caused kidney stones which is prolly the worst pain i have ever felt and the pain has been compared to child birth , low carb also caused me to be mal nourished. See the quick diets are fine for a short amount of time if they deny you food groups but if you eat all food groups in the diet i think you'll be ok plus you must do weights and aerobics in your plan. some diets to try -Low carb if this contains no fruit or grain only be on it for 2 1/2 months if they are in it you should be able to go on it for as long as you want -low calorie- do 1200 calories a day and you will lose a reasonable amount of weight -

Answer 5

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.

Answer 6

You don’t need to exercise for hours on end. Short, sharp sets of exercise will produce better results when you work hard. Get a skipping rope, skip for two units, do push ups for one minute, skip for two minutes, rest for example minute. Then change the push nearly something else like sit ups along with do the set again. Repeat it five times and it’s a simple, effective workout that will improve results than a long function or swim.

Answer 7

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Answer 8

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.

Answer 9

You don’t need to exercise for long periods of time. Short, sharp sets of exercise will produce better results when you work hard. Get a bypassing rope, skip for two minutes, do push ups for 1 minute, skip for two minutes, rest for starters minute. Then change the push as much as something else like sit ups as well as do the set again. Repeat it five times and it’s a simple, effective workout that will advance results than a long manage or swim.

Answer 10

Are you just sick of the normal diet plans have been following the diet finish the additional pounds are just coming and coming soon after finish the diet program? Are you knowledge the truth that after your physique will get used to a diet plan then this diet turns into significantly less powerful over time since your entire body adjusts to compensate?

Answer 11

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