15 year old and don't know where to start

H

hy565

0
Hi all.
well i'm 15 this year i've got a healthy BMI but i have lots of flabs all around my body. flabby arms, thick thighs and the most serious problem is the tummy. my stomach seems to be bloated all the time but i'm not overweight!!
i know i really gotta start on some body-building but i just dont know where to start. my weekdays are usually packed with school..wake up at 5.40am and reach home around 4pm everyday. that leaves me very little time with schoolwork and excercise. I swim once or twice a week but I rarely have time for other excercises.
I would really love to get rid of all those extra flabs and most importantly the tummy. Can anyone kindly tell me how to start body-building and fat reduction excercise? many thanks =)
 
The swimming is a good start. Can you boost that 1 or 2 to 3 or 4 days per week?

Cut out the snack foods. Especially ones with Trans Fats (most of them).

Stop drinking soda.

Drink lots of water (90 or more ounces) throughout the day (try not to drink more than 8 ounces every thirty minutes).

If possible (it is tough with school), break your meals into smaller healty snack-like portions and eat 6-8 times per day instead of the standard 3.

Be more specific about your goals and final outcome you would like to see.

And, what kind of weight lifting and cardio equipment do you have access to?

Do you / can you walk to and from school? If not, it would be a good start to walk a couple of miles each day. Perhaps you could fit that into the schedule.

Most of all, once you have determined the results you would like to see and set some target goals, stick to your battle plan and rock it out day-in and day-out!

-Rip
 
rip said:
The swimming is a good start. Can you boost that 1 or 2 to 3 or 4 days per week?

Cut out the snack foods. Especially ones with Trans Fats (most of them).

Stop drinking soda.

Drink lots of water (90 or more ounces) throughout the day (try not to drink more than 8 ounces every thirty minutes).

If possible (it is tough with school), break your meals into smaller healty snack-like portions and eat 6-8 times per day instead of the standard 3.

Be more specific about your goals and final outcome you would like to see.

And, what kind of weight lifting and cardio equipment do you have access to?

Do you / can you walk to and from school? If not, it would be a good start to walk a couple of miles each day. Perhaps you could fit that into the schedule.

Most of all, once you have determined the results you would like to see and set some target goals, stick to your battle plan and rock it out day-in and day-out!

-Rip
Click to expand...

thanks alot for the advice rip!
um i suppose i can swim more often since the pool isnt too far from home.
I dont usually take junk food..and i'll cut down on the soda =D.
My diet is irregular and very weird...try not to laugh:
breakfast- schooldays its 5.50am...for holidays could be 8am-10am..don't eat alot..just some bread and a glass of milk
lunch - schooldays its either around 10am or 1.30pm ( break times) yea its weird i know.
dinner - both my parents are working so if my mom cooks, i have it around 8-9pm...more like supper i know.

yea so there's nothing much I can do about it I guess. breakfast dependent on the time i wake up, lunch dependent on school break hours, dinner dependent on my mom.

My goals..hmm...perhaps get rid of all my body fats first..I really hate all the flabs of fat around my thigh and my pot belly.Then if possible build up some muscles around the abs and biceps.

Equipment I ain't got much, sadly speaking. Only a pair of dumbbells with 0.5kg,2kg and 4kg loads. yeah its kinda pathetic.

School is 1 hour on the bus so I can't walk home. But perhaps I'll alight a few bustops before home and walk the remaining distance.

OK..so my goals are...
Burn of the body fats.
Build up some muscles.

Well with my equipment I guess I can only do some curls and flyes..not much.
Together with some jogging, sit-ups and stuff..guess it'll take some time.
Anyway..thanks a bunch for the advice Rip!
 
The getting off the bus early and walking home is a great idea. See, you are already thinking like a more fit person.

Some dieting tips:
1. You said you get home around 4PM and mom "may" make dinner after 8. So, create a healthy between meal snack for yourself right when you get home!

2. Get a shaker and fill it with protein powder in the morning (no liquid yet). Once at school, find a mid-point between breakfast and lunch and go to a water fountain... You get the idea. If you really wanna kick your plan into action, get your mom to get some balance bars the next time she is shopping (and from now on). Eat one of these between meals.

3. Stop at the water fountain between each class and drink for 12+seconds.

4. Take the time and effort to make yourself a nutritious breakfast.

5. Cut down on the soda?? Stop drinking it. PERIOD. Soda has absolutely no nutritional value for you and both caffeine and carbonated water is a dyuretic. Not to mention the unGodly amounts of sugar. Dude! Stop drinking soda and replace it with water! This alone will help you easily along your goal path.

On to other things... The weights you have will suffice for now. Think body-weight squats, lunges, lateral shoulder raises, weighted abdominal crunches, straight-legged deadlifts, etc. Beside the dumbbells you have, a gallon jug of milk filled with water weighs ~8 pounds. If you have your mom buy two of those 3-gallon milk containers, you have to 25 lb. dumbbells with handy handles! These will work perfectly for shoulder shrugs! Find the big thick bible or unabridged dictionary that your parents have and use that as a weight on your chest while performing crunches!

Do you have monkey bars in the back yard or a park nearby? Pull-ups will play a pivotal role in your transformation.

Without cardio equipment you can do your swimming. And, how about rope skipping? This is an often overlooked AWESOME cardio routine. I find skipping rope exhilerating!

Do you have a backpack and a local mountain? Fill your back pack with gallon jugs of water and hike up. You can drink the water right out of the jugs on the way up. Then, before going down, pour most of the water out to help keep your knees safe from injuries that are common when hiking down. No mountain you say? Is it your chore to mow the lawn? Put the backpack idea on while mowing! Embarrasing you say? I do that, and I am 40 years old! My neighbors think I am a bit of a kook, but who cares if I am creating a more healthy and better looking me??

Let those creative juices flow. You will find all kinds of things around the house and yard to help. Fill 2 buckets with water and do the farmer's walk! And/or walking lunges!

You have already made a commitment to yourself and others about improving yourself. Stick to your guns and you will go far!

-Rip
 
so ur low on equipment,. if ur squat for example getts to easy, start with one legged squats, just think creative:p "how can i make this heavier" :p
 
Do those crunches and leg lifts to tone up those abs, in combination with cardio. A good cardio exercise similar to running is jumproping. Jumproping gets your heart rate up very fast, and is excellent exercise. That can take care of that tummy. Squats for legs. Shoot, even pull ups if you wanted to work your upper back and trapezius muscles.
 
Just some things... When using your back pack, either it be walking from a more distant bust stop or climbing up a hill - Make sure it is worn properly. Backpacks should not be slung over one shoulder, droop to your ass or fit to loose. It shouldn’t be to big, because again you don’t want your books moving around in the bag, or to tight where you cant fit all of them in it.

They should be snug, with the weight centered and right between the lower part of your shoulder blades. Sure, you may not think this is cool, but your back will thank you later for it.
 
Get a part-time job to pay for a gym membership. (Or ask your parents when they're in a good mood.) :D

Then you'll have all the equipment you need.
 
Thanks alot guys for all your comments.
Just a few questions;
Are protein powder/bars really important? Can I do without them or else I'll have to get some soon.
Regarding the soda...does isotonic drinks like H-Two-O and 100-plus count? I usually drink them after excercise.
The ideas for creating my own weights are great! I just acquired myself a barbell by tying two buckets of water to a pole.
For the workouts...I am currently doing 5x20 crunches a day. Is that enough? Or should I do other excercises for my abs?
For my thighs I'm doing 3x12 squats with the bucket barbell (and looking pretty dumb but who cares) and um is that enough?
Biceps I do curls but I'm only using like 3kg on one hand. is that too light? I tried 4kg and its kinda heavy. So what weight should I use?
I'm rather weak currently...cant do a single chin-up and not more than 10 push-ups at one go. I should be able to improve on that by training my biceps right?
During schooldays I guess I'll just start working out after some rest when I get home after school. But sometimes school ends really late like 6 or even 7pm and I'll be so tired when I get back and have no more energy to work out anymore? Should I just get some milo or red bull or something? Or just skip the workout for that day?
Yeah and thanks alot for the advice and keep em coming!

Edit:

I have come up with a workout routine for myself, can anyone please give advice on it? Thanks


Monday : 20mins of Jogging
Tuesday : Legs and Abs Workout
Wednesday : Swimming
Thursday : Triceps & Biceps & Chest Workout
Friday : Skipping Rope (15mins)
Saturday : Back & Shoulder Workout
Sunday : REST

and the following are some of the excercises I'm planning to do:
Workout
Abs- Crunches 5x20
- Alternate Heel Touches
- Dumbbell Side Bend
- Flat Bench Lying Leg Raise
Chest - Dumbbell Bench Press 4x6
- Dumbbell Chest Fly
Biceps - Barbell Curl
- Dumbbell Curl
- Hammer Curl
Triceps - Tricep Extensions
- Tricep Dumbbell Kickback
- Skull crushers
Wrist - Wrist Curls
Shoulders
- Arnold Dumbbell Press
- Arm circles
- Dumbbell Shrugs
Back - Bent Over Barbell Row
Thighs - Squats
- Lunges
- Deadlifts
Calves – Calf Raises

Yea thats all and please help me improve on it thanks =D
 
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