Does anyone know a good workout for a teenage boy?
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What you need to do is go to the gym, and when you lift weights make sure you lift using the less weight better higher reps technique, that way you'll gain muscle mass while still not having bulging muscles as they will get in the way of your karate. Also make sure you do not comsume high-fat foods. Even if that means comsuming no protein, fat is much worse. Good luck=]
i got a workout for you teen boy.
eat alot of protein and fiber rich foods and work out..
thats all i do
Protein will help you on your way, eat lots of chicken and eggs, and make sure to work off the calories. When you work out make sure you hit all core areas of the body including Lower and Upper body strength. Push ups will get your abs, dumbbells can help your biceps and triceps. There are some machines that you weight lift with your legs to help your lower body, and you should be set. It looks to me like a personal trainer might be a handy tool for you, but I'm sure you could do it on your own. Good Luck!
If you want to put on muscle mass, then you have to lift. You have to do basic lifts, such as squat, and bench press, but you also need to do supplementary lifts, such as incline/decline bench, flys, etc. The more lifts, the better, but do them right. Power clean is also very good, but you can get hurt if you do it wrong. You could hire a personal trainer to help you as well, because they will make you a specialized workout to get the results you want.
Mondays &Thursdays:
Weighted Dips = 4 sets of 6.
Bench presses = 4 sets of 6.
Dumbell presses = 4 sets of 6.
Tuesdays & Fridays:
Lat Pulldowns/Chin ups = 4 sets of 6.
Barbell curls = 4 sets of 6.
Shrugs = 4 sets of 6.
Wrist curls = 4 sets of 12.
Wednesdays & Saturdays:
Calf raises = 4 sets of 6.
Squats = 4 sets of 6.
Leg curls = 4 sets of 6.
Deadlifts = 4 sets of 6.
You've just read one of the most effective mass building exercise there is. But it won't be complete without enough protein in your body. Make sure you consume atleast 1 gram of protein per pound of bodyweight. I also highly suggest that you drink a 30 gram protein shake immedately after workouts. If you diligently do that, you will get buff within 1 year... You might even get "too buff" with that kind of workout. But if you don't wanna get too buff, just do 12 reps instead of 6.
you can do chair excersises with your grandma.
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