Good workout/diet plan for a 14 year old...?
Question:
I already run about 2-4 miles at least 3 times a week, I do some sort of physical activity almost everyday, 30-45 minutes. However, I am not completely pleased with my current health status. If anyone can help, it would be great! : )
It's not about losing weight, it's about staying healthy and fit.
Answers:
Dude it all depends on what you want to achieve. Sounds to me like you're doing OK as it is. All the running you do is going to be great for cardio. If you want to look toned then weights are the way to go. I'll give you a few examples of what might help. Lets use bench pressing for an example.
1. To keep toned. load up the bar with say 50lbs. do 10 reps of this. you want to get the weight right, and ten is a good number. if you do 50lbs easy then add more weight. If you can't do 10 then take some weight off. You want a balance where you really have to push the last one or two out. This is good for all muscles. You'll look fit , but not buff. A good diet is essential. don't eat ****. I'm writing from Australia so I don't know what products you have. Anything high in carbs would be good. Lots of pasta and fruit, you know the healthy stuff
2 to bulk up. same as before but change the weights so you can do between tree and five reps. Eat lots of food high in protein. Lean beef, chicken, fish. Tuna is great, low fat milk.
Whatever you do . don't take the roids. It will be slow going but at your age a good core strength is more important than looking like Mr Universe.
3. If you have no access to gym equipment, don't worry. Your own body weight will give you enough resistance. High rep chin ups, push ups, crunches, squats etc will all help.
No pain no gain. do all these 5 times a week. once in the morning and once at night. It does not matter too much at your age about the diet. Eat fruit and veg as often as you can, stay away from red bull and energy drinks. Gatorade is ok after a workout only. drinks lots of water. have an apple instead of a wonka bar and you'll do great. Eat breakfast.
Oh.... Enjoy yourself!! and if you find yourself not enjoying it anymore. Join the chess club. Have fun dude!!
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