a bit of advice

lukey1083

Hi all,


heres my dillemma.Im fourteen and in JC year and I want to lose some weight and put on some muscle.the only thing is i have`nt a clue were to start.Im looking to lose 2 stone in total.I will have a gym membership in the next week or so and just looking for a bit of advice to get me going.What to do,what to start on,etc

EileenG

To start with, clean up your diet. Each meal should include a quality protein, a health fat and some green vegetables. Eat when you are hungry, just make good food choices. Try to cut out anything with transfats (that includes most cakes and biscuits and processed foods) and which has sugar as a main ingredient. Drink lots of water, eat mostly fresh food (the odd cheat meal is fine, just don't eat them all the time), get enough sleep.

Stay generally active. Walk or cycle to school, play games, get any exercise you can. Some bodyweight exercises like squats and press-ups are a great introduction to weight training.

lukey1083

Thanks for that EileenG.



also if somebody could give me a workout plan that would be great.

EileenG

This is a routine I use a lot, most of it it is free weights which you could do at home.



All exercises are done for three sets with ten reps each, increasing weight every second week. I usually superset as I work.

Day 1.

Squat
Bench press
Dumbbell shoulder press
Good morning
Lat pull, wide grip
Barbell row
Hyperextension
Weighted ab crunch
Dumbbell curl
Lying triceps extension

Day 2.

Deadlift
Incline dumbbell press
Stiffleg deadlift
Lateral raise
High step-up
One arm row
Barbell curl
Close grip bench press
Reverse hyperextension
Bicycle crunch.

Day 3.

Clean and press
Decline press
Narrow grip pulley row.
Calf raise
Dips
Pull-ups
Decline crunch,
Chest fly
Reverse fly
Lunges.

brianthebard

Don't you think that programme might be a bit advanced for a young beginner? Personally feel that if the op could do two or three lifts per session and pay attention to learning the lifts properly they might have more success starting out?

Something like:

day 1-Squat, pull up, bench press

day 2-Deadlift, rows, shoulder press

day 3-Lunge, single arm row, dips.

Arsenal1986

totally agree with brian OP......there is way too many exercises in that program and far too much volume fir a 14 year old or indeed someone of any age staring out your work capacity is so limited when u start out something you easily forget a few months into proper trainnig...OP do the progra brian sets out there an ull see results

Arsenal1986

If theres a 14 vyear old in the world that needs to be doing a Reverse fly id like to see him

EileenG

Fair enough. I was thinking he could pick 'n mix to get a routine that suited him that he could do with free weights. It looks more than it is, I usually finish in half an hour.

Roper

lukey1083 wrote: »

Hi all,


heres my dillemma.Im fourteen and in JC year and I want to lose some weight and put on some muscle.the only thing is i have`nt a clue were to start.Im looking to lose 2 stone in total.I will have a gym membership in the next week or so and just looking for a bit of advice to get me going.What to do,what to start on,etc

Go join a sport, and then lift weights under supervision to increase your strength and muscle for that sport. There is no reason why a 14 year old should be doing a programme like the one above. At your age, you should be learning new skills rather than doing some sort of routine. Routine is the enemy for someone your age!

There are a few different concerns for someone who is 14 and weightlifting so if you're serious about putting on muscle I'd go and see a coach who is qualified and competent. If you let people know the general area you live in there might be a place worth going to nearby.

brianthebard

EileenG wrote: »

Fair enough. I was thinking he could pick 'n mix to get a routine that suited him that he could do with free weights. It looks more than it is, I usually finish in half an hour.

Not saying its not a good programme, but someone starting out needs to get the form down right from the very beginning, and the more they have to do the less likely that is.

dave80

Roper wrote: »

Go join a sport, and then lift weights under supervision to increase your strength and muscle for that sport. There is no reason why a 14 year old should be doing a programme like the one above. At your age, you should be learning new skills rather than doing some sort of routine. Routine is the enemy for someone your age!

There are a few different concerns for someone who is 14 and weightlifting so if you're serious about putting on muscle I'd go and see a coach who is qualified and competent. If you let people know the general area you live in there might be a place worth going to nearby.

+1