Advice on workout?

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Pirates922

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Hey, I'm new here and I'm trying to get more into shape. I'm 14 years old and am 5'8 and 130lbs

The reason for me trying to get in shape is for 1.) my own health and 2.) a lot of my friends are on the football team so they are lifting on the schools set and condition for the sport as well and I feel like the weakling even tho I'm the guy with the average height I play golf and basket ball along with baseball an I'm thinking about joining mens volleyball with my buddies to earn a Free letter my family doesn't have much extra money so we can't afford a Gym membership

My workout started jan 1st and went until may then I took about a month break the instarted again in mid June.
I got a pair of dum bells and a weight machine this past christmas. My workout includes an alternating pattern. For example on Monday, Wednesday, and Friday I work on my arms and back. I do 3 sets of thirty reps on 72lbs on a overhead pull down bar I also curl 15lbs weight on 2 sets of 25 I also do 2 sets of 10 reps on 100lb push arm and occasionly I do push ups (about 30) I want to do pull ups but I don't have a bar

On Tuesday and thursdays I work on my abdominal muscles and legs, I do 100 sit ups and About 50 crunches . For my legs I do squats and to a leg lift on the machine

Im also starting to run 20 minutes at least 2 times a week.

As of my diet Im pretty much like a growing teenage boy. I eat a normal breakfast of cereal and a lite lunch, but for dinner I eat 2 servings on what is made like spaghetti or hotdogs and hamburger. I don't think I'm fat so I don't know if this is good or not??

Please tell me what u think any advice would be appreciated thank you
 
Hi! If you have started running you need more calories! You should consume alot more fruits and veggies. You are 14 and still growing for a while...If you don't feed your muscles they can't grow...Hotdogs are not the best food for you..gotta say! Fish, chicken, steak...Anything but hot dogs. You could also go out and invest in a good set of resistance elastics to make muscle. You can do cardio with them too! Good luck.
 
You should invest in a pull up bar, it is a great piece of equipment. And it will help improve your overall back (muscles that are crucial for football).

Exercises involving pull up bar...

You should also start doing single leg squats to increase the strength and power in your legs.
 
Hi pirates 922.
I agree with the above posts but I would like to add that you should consider doing sprints once a week or bi-weekly. Start small and build up-sprinting is intense! After a 5 or 10 minute warmup jog, begin with 3 sets of 40 meter sprints and add a set or two each session. Later you can do longer sprints and/or mix up your distances.

Its difficult to eat right while in school but as a professional personal trainer, I always advise eating 4-6 meals per day (to lose or to gain weight). This provides your body with a steady flow of energy and keeps your blood sugar even. Since you are in school, the best way to pull this off will probably be to make a protein shake and drink half between breakfast and lunch and the other half after school. You can adjust the calories by mixing a quality whey protein will water (minimum calories) and blend many things to increase the calorie count--milk, juice,yogurt,peanut butter, etc.

Since you don't have access to weights, here is an excellent work out you can do if you have a chin up bar (or tree branch!)
MARSOC stands for Marine Corps Special Operations Command, so its not a wimpy work out. It will make you faster and stronger but not bigger. I keep the written version on my phone so I have it when and where I need it.

Good luck!
 
You don't need to be eating 4-6 meals. BGL will always be within the 'stable' range, unless you have a medical condition.

Have more protein. If you are already good with cardio, do interval training and maybe some time in the future incorporate some plyo. Weight wise, compound. You are doing squats which are great. Instead of crunches, do prone holds, which would work the core as a whole. Remember that squats also works your core well.
 
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