OK, so im 13, about 5'3 and about 87lbs. right now i mostly am a sugar-holic with no real strength at all. i really need some help getting out of this because i'm also one of the unpopular kids in my class, and im starting to go through depression alot because of both. right now, i have no real workout supplies at my house, and my family doesnt go to a gym much. i play soccer, but thats about it. my main goal is to get myself on a healthy diet, and to stick with some good excercise plans. any suggestions or help? Thanks!
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scrawny 13 y/o needing alot of help
- Thread starter soup613
- Start date
eat meat. lift weights
well, im 13yo about 5 2 and 110 pounds.
and im anything but fat
i think you should eat alot of meat (dont forget the veggies) cuz thats what i do, then go to your rec center, and swim, skate, or whatever. its free anyways.
when you swim and skate you build up your leg muscles, which are the biggest.
also. try buying a pair of dumbells (not much money) and just do basic curls, you'll look better and have more self confidence.
well, im 13yo about 5 2 and 110 pounds.
and im anything but fat
i think you should eat alot of meat (dont forget the veggies) cuz thats what i do, then go to your rec center, and swim, skate, or whatever. its free anyways.
when you swim and skate you build up your leg muscles, which are the biggest.
also. try buying a pair of dumbells (not much money) and just do basic curls, you'll look better and have more self confidence.
Try starting with a 3 days per week routine. Mon, wed ,fri or something similar.
Pick an exercise for each major bodypart and do 2 or 3 sets of each.
For example:
Bodyweight squats
Push Ups
Chin ups
back hyperextensions
crunches
You have to start eating healthey meals 5 times per day. But dont jump right into this or you will have complications. Ease into it just like you should with your training. Start eating 3 good meals and adding small snacks in between until you are eating every 3 hours.
Eventually you will probably want to buy weights, but you should see some good results (not only physical, but mental as well) if you put in the effort.
Here are some articles and sites that might help.
RossTraining - Articles
T-Nation.com | Bulking Tips for Newbies
http://training.fitness.com/weight-training/weight-training-101-a-18766.html
http://training.fitness.com/nutrition/nutrition-101-a-32846.html
http://training.fitness.com/nutrition/lv-s-grocery-list-19098.html
Pick an exercise for each major bodypart and do 2 or 3 sets of each.
For example:
Bodyweight squats
Push Ups
Chin ups
back hyperextensions
crunches
You have to start eating healthey meals 5 times per day. But dont jump right into this or you will have complications. Ease into it just like you should with your training. Start eating 3 good meals and adding small snacks in between until you are eating every 3 hours.
Eventually you will probably want to buy weights, but you should see some good results (not only physical, but mental as well) if you put in the effort.
Here are some articles and sites that might help.
RossTraining - Articles
T-Nation.com | Bulking Tips for Newbies
http://training.fitness.com/weight-training/weight-training-101-a-18766.html
http://training.fitness.com/nutrition/nutrition-101-a-32846.html
http://training.fitness.com/nutrition/lv-s-grocery-list-19098.html
You're THIRTEEN! Jesus Christ. Don't let this media BS get to your head kid. Your metabolic rate is probably at very high levels right now so you should take advantage of it.
Start eating a lot of meals... don't even bother counting them. Just eat every 2 hours... whether it be big or small meal. Make sure its relatively healthy and the protein intake is high.
As for weight lifting... I'd stay off it. Your body is still going through a transformation, let nature do it's thing. You don't need the gym you just need your own body weight.
Pushups- Wide grip, close grip, slow, fast, normal speed
Pullups- slow and fast
Dips
Squats etc.
Stick to those for now. Get you PROPORTIONAL body strength up to speed then once you are older... say around 16-17... start hitting up the weights.
That's probably the most basic advice I've ever given in my life... probably also the most relevant. If you want to educate yourself for the future and be ready you can head over and download my Free Guide Here:
Good luck
- FJ
Start eating a lot of meals... don't even bother counting them. Just eat every 2 hours... whether it be big or small meal. Make sure its relatively healthy and the protein intake is high.
As for weight lifting... I'd stay off it. Your body is still going through a transformation, let nature do it's thing. You don't need the gym you just need your own body weight.
Pushups- Wide grip, close grip, slow, fast, normal speed
Pullups- slow and fast
Dips
Squats etc.
Stick to those for now. Get you PROPORTIONAL body strength up to speed then once you are older... say around 16-17... start hitting up the weights.
That's probably the most basic advice I've ever given in my life... probably also the most relevant. If you want to educate yourself for the future and be ready you can head over and download my Free Guide Here:
Good luck
- FJ
I am more worried about the statement that you feel you are one of the unpopular kids in your class. You need something positive to focus on and strength training might help. So far you are getting great advice start with diet and body weight exercise. Consider martial arts also if you can swing the cost of classes.
so it's ok to load your body with pushups but not a bench press? I'm not saying bench press > pushups, but honestly.. you say stay off the weights and use your own BW instead.. I just don't see the reasoning..
Drop by your local gymnastics club and watch the elite competitive boys group who are about 10 years old and ripped to the core.
Do you think they use weights? Nope... all body weight conditioning and exercises.
The reason for laying off the iron at such an age is simple... his body is growing, his joints will have to adapt to the growing body... and most of all it might be a bit dangerous if he starts off with weights.
How does he know what he can push? What if he thinks he can start benching at say... 80lbs and it drops on his chest?
Weights have their place no doubt, but only once his proportional strength is at a peak level, IMO.
Three years ago I woud say the exact same thing about myself. At that age I tried working out, but since I was so small it was hard for me to do the most simple of things.
At that age I know avoding sugar is very hard to do, so I asked my mom not to buy anything nasty. And it worked, candy doesnt even taste good for me anymore since I rarley eat it. I was unpopular and small, the best way to overcome this is get an advatange in sports early, your still young enough. I picked wrestling in 8th garde, wich I most defintly recomend it the weight classes allow you to build up your strenght with out having to wrestle huge kids, also the condition is killer.. but thats just my recomandation haha. If you pick a sport with great conditiong, stick with it in no time you will be ripped and popular with everyone.
At that age I know avoding sugar is very hard to do, so I asked my mom not to buy anything nasty. And it worked, candy doesnt even taste good for me anymore since I rarley eat it. I was unpopular and small, the best way to overcome this is get an advatange in sports early, your still young enough. I picked wrestling in 8th garde, wich I most defintly recomend it the weight classes allow you to build up your strenght with out having to wrestle huge kids, also the condition is killer.. but thats just my recomandation haha. If you pick a sport with great conditiong, stick with it in no time you will be ripped and popular with everyone.
Your still a kid. I was like you until i hit about 15-16 than i just grew out of know where now im 6'1 and 76kg.
Just get on a healthy diet. Try to cut out the junk i know thats hard as a kid but just try and dont listen to any of the "popular" kids in class the main reason why they those type of people tease is because there either jelous or trying to make themselves feel big which means they have low self of steam so i wouldnt take it to heart i would just laugh at them.
Take care and good luck,
Sean
Just get on a healthy diet. Try to cut out the junk i know thats hard as a kid but just try and dont listen to any of the "popular" kids in class the main reason why they those type of people tease is because there either jelous or trying to make themselves feel big which means they have low self of steam so i wouldnt take it to heart i would just laugh at them.
Take care and good luck,
Sean
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All three sites offer 24/7 support. Instructions and full plans and tables. I highly recommend these 3 companys.
Good luck on your journey and i hope you reach your goal as quick as i did.
Sean.