Muscular Training & Weight loss help

[Oleh]

Hi im 13, 12.3st and 5ft 9 and im wondering what would be the best way and fastest way to gain a muscular figure (no flab and more figure) and to loose weight aswell , i currently have access to :

York G500 Multigym
Treadmill
Punchbag(Stand up)
Magnetic exercise bike
Also a Blender/Smoothie maker for health shakes (Willing to try anything)

[Toughened]

Just do what you're comfortable with but push yourself so you can feel the muscles working. If the muscles ain't getting tired then they ain't working hard enough.
The eating part I'm sure there's a lot of websites out their with good recipes on or whatever. Then again come to think of it I'm sure there are sites out there with good ways of exercising too.

[Redacted]

you need to lose weight first.
you will have bingo wings.
even with muscle, you wont see it if your chubby in the arm.

do exercise for first few months on treadmill.
then start exercise bike to gain leg muscle.

then go for dumbells, for a few weeks,
slowly increasing to weights.

then do some sit ups/ train abs.

then you be.. ME.

[Puma!]

Remember - muscle ways more than fat, so weight-wise you would need to lose very little. As for smoothies, it's pretty much an urban myth that they are good for you; as many smoothies can exceed the 250 calorie mark pretty easy and have stupid amounts of fructose (fruit sugar) in them.

Although I can't really help you with the "workout" aspect, I've certainly got the knowledge to help in the nutrition part. You more in your daily protein intake, this can usually come in the form of meats (the leaner the better; eg chicken), dairy and beans/pulses. Drinking skimmed (red) milk is brilliant in the long-run too, as it contains 25% of your RDA for calcium and about 10% of your protein needs whilst only containing 105 Kcal for a 300ml glass.

Try and cut the crap out too, eg fizzy pop and sweets. If you still wanted to drink the fizzy stuff, then i'd reccomend that you drink the diet alternative; as you'll save around 120 calories a glass, which can then be used on other dietry aspects.

Hope this helps! - tom

[Blinger1]

for the smoothie, snails and banana help lose the fat ;)

[Catzsy]

I think I would go to the local gym and get some advice from one of the instructors there or the PE teacher at at school. I think that it can be quite dangerous at the age of 13 just to plunge in not really knowing what you are doing. At 13 you are still growing.:)

[Excellent]

Just do what you're comfortable with but push yourself so you can feel the muscles working. If the muscles ain't getting tired then they ain't working hard enough.
The eating part I'm sure there's a lot of websites out their with good recipes on or whatever. Then again come to think of it I'm sure there are sites out there with good ways of exercising too.
Wrong, if you push yourself you have more chances of your muscles not growing due to hitting a plateu. Muscles work regardless of how much weight you lift.. if he pushes himself he won't build, end of.


Hi im 13, 12.3st and 5ft 9 and im wondering what would be the best way and fastest way to gain a muscular figure (no flab and more figure) and to loose weight aswell , i currently have access to :

York G500 Multigym
Treadmill
Punchbag(Stand up)
Magnetic exercise bike
Also a Blender/Smoothie maker for health shakes (Willing to try anything)
Okay mate you have great access to some pretty key machines. First off lets tackle your weight problem because chances are you will build muscle whilst putting on weight and not see the improvements which is rubbish isn't it!

Weight:
Well I'd say cut down on your calories for one, remember it is calories that put on weight no fat. Your daily recommended allowance is 2000, cut that down to 1500. Eat healthy, resist the urge to eat a chocolate bar which can contain anywhere from 100-500 calories per bar. Check the calories, always check on the back of packets for calories.. this will be under the ENERGY table, look for how many KCAL it contains (this is killer calories).

Next every 3 to 4 days do 50 crunches, this will tighten the band of muscle around your stomach and help to move things out.

Start off with the bike, do 15 minutes every day on the bike, this will also improve your stamina and burn calories at the same time (genius isn't it!)
Once you feel you can go on and do more, do it! this is because you have built up some good stamina and your body is allowing you to progress on the machine.

Okay, the big one weights.
Now everyone gets stuck here, people say drink protein shakes - these only work for steroid taking pill popping bodybuilders. As a child you take in as much protein as 1 shake contains per day, so you don't need that right now. Once you get older and bigger maybe you can start to buy them to increase growth with the muscles.

Do not jump to steroids.
Steroids are just fluid that inflates the tissue in your muscle to look like they're big.. but infact they're just an inflated boulder.

Lift lightweights to start off with.
This is where so many people disagree with me. To progress and build good solid strength and muscle you will need to start off light. As you haven't got into the bodybuilding ways yet it doesn't matter that the weights are light because you will only be growing muscles, not loosing them.

I recommend you start off with 1 pound, every week add-on half a pound, so thats quarter of a pound each side of the bar. This will help rapidly because you're not stunning your body with copious ammounts of weight each time. Basically you're tricking your body into thinking that you're lifting the same ammount each week. After time your body will develop and get much stronger which will allow you to keep going and building!

REST!
Rest is a key part of building muscle and strength, if you don't allow your muscles to rest after being fatigued, they won't build, simple as. Once I go to the gym, I rest for a full week so my muscle fibres are fully revived and ready to go. Since you're lifting light I will say rest for 2 days between work-outs.

The thing is when you lift something, the muscle strands in your arms snap (fibres) and they don't re-grow unless you allow them to. But once they re-grow they grow back bigger and stronger.

Also sleep is a key factor, make sure you get 7 hours or more every night, this helps your muscles fibres grow whilst you sleep because lets face it, you're not putting any kind of pressure on them are you.

Testosterone is a good way to build muscle also, things like tomato sauce and water contain good levels of testosterone!

Have fun bodybuilding and keep to what I have said, this WILL work as I have found this out myself.

ALSO: Remember, muscle isn't instant, it can take a good few months to build so when you don't see improvements, don't worry - they're coming ;)

[Oleh]

Wow, Thanks ill follow what you just said (or whatever it is when you are going to do it) Also +REP :) cheers

[Frodo13.]

Working out is the easy part imo and the eating is much more difficult.

[Excellent]

Wow, Thanks ill follow what you just said (or whatever it is when you are going to do it) Also +REP :) cheersNo problem, once you get into the weights, time flies by before you realise how big you now are :P


Working out is the easy part imo and the eating is much more difficult.Haha yea it is indeed but once you resist the temptation to raid the cupboard the weights get harder :)

[Trinity]

Weight:
Well I'd say cut down on your calories for one, remember it is calories that put on weight no fat. Your daily recommended allowance is 2000, cut that down to 1500. Eat healthy, resist the urge to eat a chocolate bar which can contain anywhere from 100-500 calories per bar. Check the calories, always check on the back of packets for calories.. this will be under the ENERGY table, look for how many KCAL it contains (this is killer calories).

I disagree slightly with that. As long as he's exercising enough to burn them off, it shouldn't make too much difference. Body builders increase their calorie intake to give them the energy they need to work out, so as he's trying to get a muscular figure, it might be better for him to increase his calorie intake.

[Excellent]

I disagree slightly with that. As long as he's exercising enough to burn them off, it shouldn't make too much difference. Body builders increase their calorie intake to give them the energy they need to work out, so as he's trying to get a muscular figure, it might be better for him to increase his calorie intake.But bodybuilders use up them calories, if he adds on extra calories he won't use them up and the energy will turn to fat. Jogging for 10 minutes only burns up 70-80 calories at pace. He would have to do around 30 mins + to burn up the extras.

[Crimson]

I very VERY much agree with what Cat said earlier.

It's EXTREMELY dangerous to aim for a muscular figure (over excessive training/etc. in the aim to appear to have the figure that would only be possible to actually get from 16+). You see you're still growing. If you're like.. super muscle and 13. You'll actually look relatively stupid. You will have a young body shape, your shoulders wouldn't be braudened (< Spelling D:) but most of all it can damage you're growth.

I've known people to go to the gym, and do weights at 13.. and it has actually stumped their growth.

In my opinion ask for advice from a proffesional before you do anything..

[Trinity]

But bodybuilders use up them calories, if he adds on extra calories he won't use them up and the energy will turn to fat. Jogging for 10 minutes only burns up 70-80 calories at pace. He would have to do around 30 mins + to burn up the extras.

Yeah, like I said before, as long as he burns off the extras, it should be ok.


I very VERY much agree with what Cat said earlier.

It's EXTREMELY dangerous to aim for a muscular figure (over excessive training/etc. in the aim to appear to have the figure that would only be possible to actually get from 16+). You see you're still growing. If you're like.. super muscle and 13. You'll actually look relatively stupid. You will have a young body shape, your shoulders wouldn't be braudened (< Spelling D:) but most of all it can damage you're growth.

I've known people to go to the gym, and do weights at 13.. and it has actually stumped their growth.

In my opinion ask for advice from a proffesional before you do anything..

I agree completely (almost). It's possible for under-16's to get a pretty muscular figure without too many side-effects, as long as they know what they're doing.

[LeahBaby--x]

crunches are really effective for your abs.

[Danzilla]

I very VERY much agree with what Cat said earlier.

It's EXTREMELY dangerous to aim for a muscular figure (over excessive training/etc. in the aim to appear to have the figure that would only be possible to actually get from 16+). You see you're still growing. If you're like.. super muscle and 13. You'll actually look relatively stupid. You will have a young body shape, your shoulders wouldn't be braudened (< Spelling D:) but most of all it can damage you're growth.

I've known people to go to the gym, and do weights at 13.. and it has actually stumped their growth.

In my opinion ask for advice from a proffesional before you do anything..

If you work work out too much (weights ect.) it does stump your growth, i would not recommend you starting that until your 16+ as thats when your body stops growing as much, as Crimson said.
You could do some light weights though, to build a little muscle which is ok, just don't go over the top.
Eating is the most important, eat healthy and your lose alot of weight and then when you start doing bigger weights it will show alot more.
So at 13, just do some light weights, jogging and eat healthy!
I'm sorry if all this has been stated but i only read a few posts.

[Excellent]

I very VERY much agree with what Cat said earlier.

It's EXTREMELY dangerous to aim for a muscular figure (over excessive training/etc. in the aim to appear to have the figure that would only be possible to actually get from 16+). You see you're still growing. If you're like.. super muscle and 13. You'll actually look relatively stupid. You will have a young body shape, your shoulders wouldn't be braudened (< Spelling D:) but most of all it can damage you're growth.

I've known people to go to the gym, and do weights at 13.. and it has actually stumped their growth.

In my opinion ask for advice from a proffesional before you do anything..I disagree fully, I started working out at the age of 12, I am now 6"2 and weigh over 15 stone. I think you mean doing stuff for your legs? this CAN stunt the growth with your legs, hense why a lot of bodybuilders are short.

Just do upper body until you pass 15 and you can get going with the legs.
If anyone decides that I am wrong please go to a doctor like I did and ask them before throwing accusations.

He will also not look stupid because a lot of people aspire to have some form of muscle, wether it be shoulders, arms, laterals, forearms. Plus.. lets face it, if he's big and bulky, nobody at his school is exactly going to say anything to him are they? :P

[Crimson]

I disagree fully, I started working out at the age of 12, I am now 6"2 and weigh over 15 stone. I think you mean doing stuff for your legs? this CAN stunt the growth with your legs, hense why a lot of bodybuilders are short.

Just do upper body until you pass 15 and you can get going with the legs.
If anyone decides that I am wrong please go to a doctor like I did and ask them before throwing accusations.

He will also not look stupid because a lot of people aspire to have some form of muscle, wether it be shoulders, arms, laterals, forearms. Plus.. lets face it, if he's big and bulky, nobody at his school is exactly going to say anything to him are they? :P


Well. It is a well known fact that you shouldn't work out too hard under the age of 16 because of the body still growing and what-not. To work out is perfectly fine.. but there is a little limit.

And if you see a bulky stumpy guy.. at my school at least, he'd be ripped to pieces by laughter.

I'm not saying that you shouldn't work out. Just not to push it. :]

[Excellent]

Well. It is a well known fact that you shouldn't work out too hard under the age of 16 because of the body still growing and what-not. To work out is perfectly fine.. but there is a little limit.

And if you see a bulky stumpy guy.. at my school at least, he'd be ripped to pieces by laughter.

I'm not saying that you shouldn't work out. Just not to push it. :]I agree, as I have quoted, people were telling him to really go for it but pushing it isn't the answer.

Haha, reverse when I was at school - anybody who laughed at the muscly people got shown how muscles can work in effective places :P