Can anybody answer a few questions for me?

[eraserboy9915]

Hey everybody. This is my first post as a new member on this site! Yay! Anyway, down to buisness. I have a few questions i would really like cleared up about working out and such. If you have the answers, please post. I am 14, 109 lbs, 5 ft. 5 in.

1. Does weight training really screw your growth up if your a teen?

2. I used a few different formulas that all said my body fat was within 4-6%. Is that healthy?

3. Any tips on nutrition for trying to gain lean muscle?

 

[dswithers]

1. NO! That is dead wrong. ALthough it is theoretically possible to damage the growth plates at the ends of the bones with the application of excessive force (like from lifting very heavy weights), it is almost impossible for a normal healthy teen following a sensible exercise program to do so. If you are worried about it just follow one simple rule and it simply can not happen: do NOT ever try to see how much you can lift for a single repetition, always use a weight you can perform 5 or more correct repititions with.

2. Yes. Those calculations are just estimates anyways, but for most males a body fat level of 4-12% is healthy.

3. Eat more healthy foods: meat, dairy, eggs, nuts, vegetables and fruit, and small amounts of starchy carbs (potatoes and brown rice mostly). Avoid prepared foods, sugar, processed starches, high fructose corn syrup, etc. They will just make you fat. You want to gain lean body mass: muscle, bones, blood, organs, connective tissue, nervous tissue, etc.

 

[eraserboy9915]

Thanks a bunch dswithers. Now I know it's safe to lift weights without screwing myself over. Also, I've been trying to get a nutrition plan going. Since I eat school lunch I don't really have much choice during the mid-day. Any tips for breakfast or dinner?

 

[Waitwhat?]

Thanks a bunch dswithers. Now I know it's safe to lift weights without screwing myself over. Also, I've been trying to get a nutrition plan going. Since I eat school lunch I don't really have much choice during the mid-day. Any tips for breakfast or dinner?

dswithers pretty much spelled it out for you. I would add.. eat a big breakfast consisting of protein, carbs and good fats which could be eggs, whole wheat toast or oatmeal fruit, yogurt, skim milk (any of those combinations) And dinner should be the same scenerio - something like chicken, brown rice and vegtables. Good balanced meals.