my age is 14,i barely get 20 mis for a workout and my waist is 27 inches my height is 5 foot 5 inches and my weight is 53 kgs.my problem areas are thighs,lower and mid abs and chest.please can anybody help me?
Answer:
Eat right and stay active, you are really to young to start a serious weight program your still growing. Run, jog and lift a few times a week.
Go to the gym and work out.
Train 2 times a week on a full body routine
Try doing 1 set of breathing squats for 20 reps and try adding a few pound to the bar each week (breathing squats ,that is take 3 big breaths between each rep,but don't hold your breath when squatting)
Then concentrate on bench press and rows and shoulder presses and maybe a set of bicep curls,don't worry about you abs, and your triceps will get a good workout out from all the pressing movements.
trying adding weight to the bar when you can .
stick to the big basics exercises for around a year and eat lots of high protein food and get plenty of rest when you can;
Write everything down to check your progress and if you feel tired take an extra day rest
it worked for Me back when i was 15 and it will work for you.
Good luck
Firstly do you do aerobic exercise at all?as this will burn calories and fat off quickly.Secondly at your age muscle is harder to build stronger and bigger due to the changes in your body,which require the calories you are putting in to be used firstly to develop correctly.Dont rush your workout,it is better to train correctly for 20 mins instead of racing through to get your full workout done in time.Why do you only have 20 mins?try to build your day around training,instead of your training around the day.Maybe get up 20 mins earlier and do two 20 min workouts per day.
don't worry too much, all you really have to do is eat fresh foods and have fun. if you want to lose weight there are only 2 things you have to know, WATER and WALKING drink a lot of water becasue not only is your body 70% of it, but water helps dissolve fat and get rid of it. water also increases your metabolism up to 30% so you can burn more calories after drinking it.And walk! don't run and don't even jog if you don't want to. just KEEP moving. even when you sit down and watch TV, fidget and shake your knees, everything counts! most of all just have fun, if you get obsessed with weight loss, you will eventually look at yourself and hate the image and give up, making yourself even worse than you started. love yourself first and your body will eventually change by itself.stay cool And peace out
You have a good weight for your height. So is your waist size. You should not worry. Your body is still changing so let time do its work.20 minutes of exercise is plenty of time if you use it wisely. Do not try to cramp everything in 20 minutes, have a plan.
For instance:
Monday; Upper body: biceps, triceps, chest, shoulders, neck and some stretching exercises.
Tuesday: Aerobics: speed walk, or jogg, or anything that gets your heart rate up and going.
Wednesday:Lower body: abs, and back, squats, lounges, sit ups, and some stretching exercises.
Thursday: Aerobics again. Repeat your tuesday routine or do anything you like that is aerobical.
Friday: Do your favorites or what you think needs to be worked upon more; for instance; abs, back, chest, and thigs.Take Saturday and Sunday off, or use them as a substitute day if you miss one during the week. Rest is essential for muscle to grow and to get fit. It is while we rest that we benefit from exercise.Watch your diet. Just eat everything you like, but be careful with fatty foods and sugar, reduce them to a sensible minimum . (A lot of drinks have sugar in them, so read labels). With a plan similar to what I propose that suits your fancy and needs, you will achieve great results. The important thing is to be constant, to do it frecuently, that is the key factor.Just enjoy your training and let time and body changes do their work.Take care.
Invest in an Air Walker, they give you a pretty good workout. You can also customise your workout accordingly to work on your bad spots, plus it does not take up much room and can be stored easily in your home.
Make time. At your age nothing can be that important that the whole day is taken up with things more important than your future health. If it is then make time at the weekends.
Set a routine of eating healthy, exercise morning and evening, and drink lots of water. You should be able to get to the ideal weight of a 14 year old and do this routine everyday to maintain that weight.
Balance out your diet with larger portions of protein and smaller portions of carbs. Gradually extend a few minutes to your workout each day....add a walk for a run in at the end.
Subscribe to:
Post Comments (Atom)
No comments:
Post a Comment