Help for a 14 year old trying to build a small amount of muscle?!


Question: Help for a 14 year old trying to build a small amount of muscle.?
I'm a 14 year old kid weighing about 10 stone and about 5 feet 9 maybe. And I want to gain a bit of muscle to feel a bit more confident about my body. Any help.? I have access to a free school gym. And I just want an effective, quick and relatively easy muscle building program.Health Question & Answer


Answers:
Get someone experienced with free weights to show you how - I don't mean your high school buddy who does 10x sets bicep curls and 10x sets bench press every day, if you want some decent advice consult a CERTIFIED personal trainer (some community centers - like YMCA in the US - usually offer training sessions inexpensively)...or better yet find someone who clearly knows what they're doing and ask them.

As far as a diet is concerned your run-of-the-mill healthy diet usually works. Generally as you start out you tend to see what's called "newbie gains" where you may gain a large amount of weight in a short amount of time. If you are eating between 4-5 meals a day (or three larger meals), it's usually unnecessary to supplement. Make sure the meals emphasize lean proteins, vegetables (very important), and whole grains. Like I said, a run-of-the-mill diet. 1.7g/kg protein should suffice, but you could increase up to 2.0g/kg if you don't see results. It is NOT necessary to gobble down proteins like there is no tomorrow, as an excess does nothing but get converted into energy (or fat - yes, protein can become fat).

If you are what is known as a "hard gainer" - meaning someone who is skinny and lean, generally staying that way regardless of what they eat - you may have to eat more and more frequently. If you know you put on weight easily, you have to watch what you eat more carefully (obviously). It's all a balance, and it can get more complicated, but to start out don't worry about calories, don't worry about macronutrient ratios, none of that. Get comfortable in the gym, learn a bit of basic nutrition (healthy eating) and you will be on the road in no time.Health Question & Answer

eat lots of everything........well not literally, but eat large amounts of meats and protein (excellent for muscle building) and up your daily meals to about 5. dont make them all huge, but have them packed with healthy and protein packed foods (meats, potatoes, beans, tuna). as far as working out, concentrate on weight training, not cardio workouts like running or jumping jacks or anything along those lines. it might be tough for someone your age because you most likely have a high metabolism causing you to burn fat and calories fast, but try this routine and you should see some results as long as you stick to itHealth Question & Answer

This is what i do and the results turn out great , but should try a more productive gym that has weights and stuff like that.

1. You should do about 20-25 push ups.

2. About 10-15 sit ups.

3. You should be old enough to lift weights.. so i would say lift about
5 or 10 pounds ... to about 10 reps.

4. Something optional but i still think you should try to increase
stamina . . . . You do a pacer test and run back and forth for like 25 times 0r you can run around a block for about 5 times or more.

You See Your Results in 2 weeks if you do this daily! ( And not alot of sugar... anything that is really sweet always have a drink of water after.)Health Question & Answer

run, swim and eat really healthy eat alot of protein and cut back on the staches and sugars work out at least 4 times a week or run in the morning and do crunches those give you some sweet abs=]Health Question & Answer

ur fourteen dude. wait until your twenty. Weightlifting at sucha young age is not healthy for your bones.

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