Hi, I know there is a lot of these, but I need a workout tailored to my needs and available resources, so here's my information. I just turned 14, 5,8.5"-5,9", ~115lbs., just had major growth spurt, but I still have a few more inches to grow according to my doctor. I have an IronGym Pullup bar and a stationary bike. I can't go to a gym. My BMI is still in the healthy range, but I'm a little bit below the middle. I was hoping to get a workout plane for January 1, 2011. I have relatively strong abdominal muscles, I usually don't have good endurance, but when I play soccer in P.E. then I can run for a long time. I need a workout without buying anything over $30.00 and can't really make a protein shake, but have access to lot's of Canadian Bacon, NatureValley Peanut Bars, and assorted nuts. I would really like it if someone could tell me what exercises I can do without injuring myself, I've heard if I lift too much it could harm my growth, so keep that in mind if you think of any exercises. Thanks.
14 Year Old Workout
- Thread starter UGA
- Start date
Pull ups would be an obvious place to start, although they certainly shouldn't be your entire program.
If $30 is your limit, you might be in for some disappointment. At the minimum you'd want to get some adjustable dumbbells which could easily set you back a few hundred dollars in store for a good range of weights (which would last you a long time before you'd need anything else). The only fitness equipment I can think of that costs <$30 normally is resistance tubing, and that stuff's not very useful for an able-bodied kid like yourself (resistance tubes are mostly used in rehab). You can do bodyweight exercises like chins/pull ups, push ups, lunges, bridges, hyperextentions/glute-ham raises, squats and some core work, but you won't be able to build much muscle that way, especially in the lower body.
On the bright side, nutrition's a bit easier to cover. A 1kg bag of skim milk powder will cost about $5-10, and skim milk powder has about the same nutritional content as most protein shakes that are intended for bulking. Aim to consume 1-2L milk/day, including fresh and powdered milk, on top of 3 serves meat, 3 serves fruit, 5 serves vegetables, and plenty of nuts, legumes and wholegrains, and you should be set to get some growth happening.
If $30 is your limit, you might be in for some disappointment. At the minimum you'd want to get some adjustable dumbbells which could easily set you back a few hundred dollars in store for a good range of weights (which would last you a long time before you'd need anything else). The only fitness equipment I can think of that costs <$30 normally is resistance tubing, and that stuff's not very useful for an able-bodied kid like yourself (resistance tubes are mostly used in rehab). You can do bodyweight exercises like chins/pull ups, push ups, lunges, bridges, hyperextentions/glute-ham raises, squats and some core work, but you won't be able to build much muscle that way, especially in the lower body.
On the bright side, nutrition's a bit easier to cover. A 1kg bag of skim milk powder will cost about $5-10, and skim milk powder has about the same nutritional content as most protein shakes that are intended for bulking. Aim to consume 1-2L milk/day, including fresh and powdered milk, on top of 3 serves meat, 3 serves fruit, 5 serves vegetables, and plenty of nuts, legumes and wholegrains, and you should be set to get some growth happening.
ask your mum instead of buying you your usual food to get in chicken breast and rice .works out the same if you cut out the junk.
Aim to eat 300 g - 500 g of chicken breast a day spread out through the day.
Aim to eat 300 g - 500 g of chicken breast a day spread out through the day.
You can always substitute sandbags for the dumbbells - much cheaper and certainly as effective. Have a look at my blog if you want more info, and good luck!
P
PFT.Damien
Guest
If your 14 i don't see any reason to spend all your money on fitness gear right now... id say start healthy habits. Run don't walk, stand don't sit. Stuff like that. Also as far as a program goes is suggest something like
-running up and down stairs 10-20 mins for cardio (this will be harder then you think)
-Push ups
-Plank
-Squats. (make sure your doing them right... this site has good tips under "exercises"
Between that doing a 30-45 minute session at home maybe every second day ( leave some time for your body to heal after workouts)
If you can strictly do this once every two days you should be able to see results within a month
-running up and down stairs 10-20 mins for cardio (this will be harder then you think)
-Push ups
-Plank
-Squats. (make sure your doing them right... this site has good tips under "exercises"
Between that doing a 30-45 minute session at home maybe every second day ( leave some time for your body to heal after workouts)
If you can strictly do this once every two days you should be able to see results within a month
P
PFT.Damien
Guest
However be careful on those stairs... you could fall and hurt yourself.. so just straight running would also be good
Being as young as you are, It would be best for you to focus on your overall athletic development. Your going to want to be involved with as many sporting club as you can. Do not think you cant play one sport because you need that time to train. This would be a unwise decision.
Your going to want to learn how to squat properly. The squat is the key to your athletic development and success on the playing field.
Your core is crucial as well. Perform your planks, as well as your sit ups everyday.
Eat the meal your mother puts on the dinner table every night. That means all the vegetables. There is no need to supplement your diet with any protein at this time.
If you have any questions please contact. I would love to discuss further your athletic development.
Your going to want to learn how to squat properly. The squat is the key to your athletic development and success on the playing field.
Your core is crucial as well. Perform your planks, as well as your sit ups everyday.
Eat the meal your mother puts on the dinner table every night. That means all the vegetables. There is no need to supplement your diet with any protein at this time.
If you have any questions please contact. I would love to discuss further your athletic development.