I'm 15 years old. Now before you think I'm just a kid trying to waste your time, hold on just a few minutes and hear me out.
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I read your article and read about how you were 5'9 and 145 lbs. when you started working out. Well i have a few questions that would be easier for me if they were answered personally from you.
First of all, I was wondering how old you were when you started working out. Because im 15 years old about 5'8 and a half and 120lbs! Im at a good height....but im still a pretty small kid, not to mention weak (compared to most of friends who barely work out!)
So i was just wondering if you could tell me specifically what kinds of things I should be doing for my age and size.
I have a normal teenage diet.....My parents make dinner every night which is usually something well balance like steak and potatoes or pasta and meatballs.... with the occasional pizza or burger king on the weekends. Me and my two sisters enjoy a little junk food every once in a while like most teenagers do.
I sleep well and try not to go to bed late. I don’t work out to much but once or twice a week I watch TV and do some curls, crunches and wall push-ups. We do have a treadmill, a bench, an ab workout machine and a few other old machines in our basement but I don’t use them well.
I do play sports as well. I play Soccer ( which is my 2nd best ), I play golf and I just started fencing and I also am doing a Kart Racing League at F1 Boston. (I live in Rhode island ) So, now that I’ve given you an idea of my basic habits, my figure and my daily routines I would very GREATLY appreciate if you could E-Mail me back and help me out a bit.
I’m not looking for an Online Training Program from you, just a few tips and your opinions and thoughts about what I should be doing.
Thank you very...very much for your time.....once again I appreciate it.
Thanks for the email.
Now, I'm not too sure what your asking me but I'm assuming it's to put on a few muscular pounds and fill out a bit. Well, the first thing you have to do is work out on a steady basis.
Doing a few wall push ups once a week is not going to cut it. You're going to have to get on a steady weight training routine and do it at least 3 times per week.
This will stress the body enough for the necessary body growth.
If you have a bench press, you can do:
Chest: Bench press 2 x 12 reps
Shoulders: Shoulder press 2 x 12 reps
Back: One arm dumbbell rows 2 x 10 reps
Legs: Squats or Dumbbell Squats 2 x 12 reps
Biceps: Standing curls 2 x 12 reps
Triceps: Lying triceps curls 2 x 12 reps
Calves: Standing toe raises 2 x 12 reps
Abs: Crunches 2 x 25 reps
Perform this routine 3 times per week. For the first 3 weeks, keep the weight constant. As soon as you can do the prescribed repetitions easily, add more weight. This routine shouldn't take you anymore than 40 minutes to complete. To really start building some strength and muscle, see this page here:
Or you can try a weight less workout such as this one.
Secondly, you need to eat a lot more. Because you play a lot of sports, you need to feed your body on a constant basis. This was my number one problem when I was growing up. When I was 15 years old, I was eating like a famine victim. You need to eat every 2 to3 hours and never skip a meal. Now, you don't have to carry full course meals around with you everyday, but try and have something prepared.
Something like this:
First meal - 7:00 am: Breakfast
Second meal - 9:30 am: Banana and glass of milk
Third meal - 12:00 pm: Whole wheat roast beef sandwich with carrots and glass of milk
Fourth meal - 2:30 pm: Banana with glass of milk Fifth meal - 5:00 pm: Supper - Whatever is being served
Sixth meal - 7:00 pm: Apple with raisins and nuts - glass of water
Seventh meal - 9:00 pm: Glass of milk and a banana
Get yourself a large back pack to carry around your books and snacks. Here's a tip, eat at least two to three bananas a day and have with a glass of 3% milk.
Now, this meal plan isn’t too extravagant and is very doable. Just remember to have the food with you and have something every two to three hours. For more information, see this page here:
Now, if you truly follow this sort of regiment for the next three weeks, I guarantee that you will start getting stronger and bigger. Remember, as soon as your done any of your activities such as soccer, golf, or fencing, have something to eat. Also, when your on the golf course, take a sandwich and a lot of water with you.
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Hope this helps,
All the best,
As the owner of Building Muscle 101, I am committed to providing you the best practical weight training advice. I've been training for over 24 years (and still train to this day!) and the advice and guidance I provide comes directly from my experience and knowledge.
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