does anyone have a step by step fitness plan for a 13 year old?

Question

i want to be fit and have muscles. people say i should start to work out but i need plans on what to do.

Answer 1

There are books on the subject. You should start with a plan: where are you at now and what do you want to achieve? For where you're at now, get a journal and write down the date and your measurements. Then, work out a plan to lift weights and do cardio. For weights, at your age I would start with body weight exercises, like pushups and crunches, triceps dips, things like that. Information on how to do them is available in magazines, books or online. Whenever you can do three sets of 8-12 repetitions, you have to make an exercise harder in order to keep growing. So, let's say you can do 15 situps, wait a minute, do 15 more, and wait, and do 15 more. That's three sets of 15 reps each. So you would want to make that harder in order to keep growing. So, instead of regular situps, you might want to pause during them, so each sit-up takes twice as long. Then, you'd find that you can barely do 10 that way, so it's still increasing your muscle.

Basically, though, you need to read some books on the subject. Look for something by Men's Fitness or Men's Health magazines: they're pretty good. Also, there are some very good fitness video tapes by "The Firm" that will give you a muscular body, like a swimmer's body.

Answer 2

yeh, get off of the computer and go outside and play.