..16 Year Old Male New To Weight Training..

[mjmanus2006]

Hi, I’m a 16 year old male and I’ve decided to start getting back in shape by doing some weight training and cardio. I just bought a weight bench, and according to my “Weight bench exercise guide” these are the muscle groups affected be each of the exercises:

Bench Press—Triceps, Chest, Shoulder
Inclined Bench Press—Triceps, Chest, Shoulder
Military Press—Triceps, Chest, Shoulder
Leg Extension--Quadriceps
Leg Curl--Hamstring
Fly--Chest
Leg Raise—Stomach, Upper Thighs
Bicycle—Waist, Stomach
Sit-Up--Stomach
Dip--Triceps
Preacher Curl—Biceps, Forearm
Wrist Curl--Forearm
Bent-Over Row—Upper Back, Mid Back
Triceps Kickback--Triceps
French Press--Triceps
Pull-Over—Triceps, Mid Back
Isolation Curl—Biceps, Forearm
Front Raise--Shoulder
Bent Lateral Raise—Upper Back, Shoulder
Lateral Raise—Upper Back, Shoulder
Shoulder Shrug—Upper Back
Upright Row—Biceps, Shoulder, Upper Back
Tow Raise—Back of Calf
Squat—Buttocks

I mainly am looking to loose body fat(especially in my butt), and strengthen my upper body and a little of my lower body. I would appreciate it if someone could suggest to me, which exercises I should do on what days, and how often I should do them. I am JUST STARTING weight training so obviously I’m not gonna be lifting a whole lot of weight. I have decided to make fitness a way of life for me instead of just a phase, and my goal is to get into very good shape. I would appreciate any replies to answer my question…thanks

ps- I also wanted to know how often I should do cardio everyday, thanks.

 

[bran]

The best way for you to get in shape at your age is to join a sport at school, be it football or waterpolo or whatever. You don't have to be any good at it, but the group training would keep you on track. If a school sport doesn't work, something like a Brazilian Jiu Jitsu or boxing club would be excellent.

Any kind of intense group activity that meets regularly and is disciplined would be the best bet.

But if not...
Find a gym and try to get a few private lessons with someone would knows what he's doing. He will teach you lifting technique and come up with a program that you can follow either at the gym or at your home, your choice. A combo of strength training with weights and simple cardio would be a great way to get in shape and stay in shape. But don't think lifting and running are the only options!