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 cheers

No problem, once you get into the weights, time flies by before you realise how big you now are

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