Hello! I am a 15 year old and I weigh 269 pounds. I am 6 feet tall, and I have a very large frame. I was a football and baseball player until a back surgery in 2011 prevented me from playing sports ever again. I have just been cleared to exercise and work out as tolerated. I would really like to know the best way to cut the most weight. I don't care how long it takes, I am a very driven individual, and I'm willing to take the time to put the work in. Currently my diet is that of an average 15 year old. I eat junk food from time to time, and I like pop. The problem is, I was unable to work any of it off. Until now. I really want to know an ideal diet/workout regimen for a kid my age, that will help me get to a healthier weight. I'm not a kid who wants six pack abs in 3 months or anything that far fetched. Just an ideal diet/workout regimen. Thanks in advance!
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Help! 15 year old in need of a workout plan.
- Thread starter MarchMadness98
- Start date
Run
Unless you just want to look like you're in excellent shape, you should incorporate running into your routine. A 30-minute run every day is ideal for any complete workout plan. If you're looking to pack on weight, you'll have to take the calories you burn off during your run into consideration, but the health benefits are well worth it.
Teens who are active in sports should combine a running routine with the sport of their choice. Basketball players should find a basketball court and run "suicide" sprints or "10-in-a-minutes." When you run a suicide sprint, start off on the baseline. Run to the foul line, then back to the baseline. Run to half court then back, the far foul line and back and to the other baseline and back. Strive to finish the suicide under 30 seconds. For a 10-in-a-minute, run the length of the court 10 times in less than a minute. Football players can work on their 100- and 50-yard dashes, and cross-country runners should try to go on long-distance runs.
Push-Ups
You don't have to go to the gym to perform the most effective exercises. Many teens think push-ups won't yield results, but there are many types of push-ups that are. Lie on your stomach with hands underneath your chest spread shoulder-width apart. Push all the way up, extending your arms fully and keeping your legs and back straight. Go back down until your chin touches the ground and then push up again. Once these get too easy, put your hands close enough that your thumbs touch each other and perform the push-ups. You can then elevate your legs by placing your feet on a chair or bench and doing push-ups. Start off doing three sets of 10. Your goal should be at least 50 a day.
Sit-Ups
Your teenage years are the time when you want to keep your stomach in the best shape possible. Once you hit the age of 40, trying to get that six-pack gets that much harder. A full sit-up is the most effective way for you to tone down your abs and is one of the best workouts for teenagers. Teens will see greater results than a 50-year-old woman doing the same thing. Since you have the ability to do a full sit-up, do one. Save the crunches and ab machines for those who don't have the strength and energy to perform a full sit-up on their own. Do three sets of 15 and try to do at least 50 a day. As you get comfortable, increase your reps and experiment with different types of sit-ups.
Pull-Ups
Many teens want to have big biceps and triceps so they start lifting dumbbells. With a pull-up, you'll get better results and they will be longer lasting. You may be able to use anything that is stable enough to hold your weight. Place your hands spread shoulder-width apart on a bar above your head, and pull yourself up until your chin is over the bar. Once you get comfortable, you can experiment with different grips and one-handed pull-ups. Start off doing three sets of five. Once you work up to 50 a day, you're at your goal.
Jumping Jacks
These might be really easy, but they are a great way to loosen up all of your muscles. Before you embark on this workout plan, perform a set of jumping jacks. It will get your blood flowing and your heart pumping so you'll be ready to get the best workout possible. Do 50 to start off every workout.
Conclusion
Start your workout by doing 50 jumping jacks and then go on a short run or jog. When you get back, do 50 push-ups, 50 sit-ups and 50 pull-ups. If you do this every day (take the weekends off to let your muscles grow) and combine it with the proper diet, you'll be in the best shape you can imagine. It may seem like a strenuous workout plan, but you have to get the most out of your teenage years. If this looks hard now, imagine how hard it will be when you're 40.
Unless you just want to look like you're in excellent shape, you should incorporate running into your routine. A 30-minute run every day is ideal for any complete workout plan. If you're looking to pack on weight, you'll have to take the calories you burn off during your run into consideration, but the health benefits are well worth it.
Teens who are active in sports should combine a running routine with the sport of their choice. Basketball players should find a basketball court and run "suicide" sprints or "10-in-a-minutes." When you run a suicide sprint, start off on the baseline. Run to the foul line, then back to the baseline. Run to half court then back, the far foul line and back and to the other baseline and back. Strive to finish the suicide under 30 seconds. For a 10-in-a-minute, run the length of the court 10 times in less than a minute. Football players can work on their 100- and 50-yard dashes, and cross-country runners should try to go on long-distance runs.
Push-Ups
You don't have to go to the gym to perform the most effective exercises. Many teens think push-ups won't yield results, but there are many types of push-ups that are. Lie on your stomach with hands underneath your chest spread shoulder-width apart. Push all the way up, extending your arms fully and keeping your legs and back straight. Go back down until your chin touches the ground and then push up again. Once these get too easy, put your hands close enough that your thumbs touch each other and perform the push-ups. You can then elevate your legs by placing your feet on a chair or bench and doing push-ups. Start off doing three sets of 10. Your goal should be at least 50 a day.
Sit-Ups
Your teenage years are the time when you want to keep your stomach in the best shape possible. Once you hit the age of 40, trying to get that six-pack gets that much harder. A full sit-up is the most effective way for you to tone down your abs and is one of the best workouts for teenagers. Teens will see greater results than a 50-year-old woman doing the same thing. Since you have the ability to do a full sit-up, do one. Save the crunches and ab machines for those who don't have the strength and energy to perform a full sit-up on their own. Do three sets of 15 and try to do at least 50 a day. As you get comfortable, increase your reps and experiment with different types of sit-ups.
Pull-Ups
Many teens want to have big biceps and triceps so they start lifting dumbbells. With a pull-up, you'll get better results and they will be longer lasting. You may be able to use anything that is stable enough to hold your weight. Place your hands spread shoulder-width apart on a bar above your head, and pull yourself up until your chin is over the bar. Once you get comfortable, you can experiment with different grips and one-handed pull-ups. Start off doing three sets of five. Once you work up to 50 a day, you're at your goal.
Jumping Jacks
These might be really easy, but they are a great way to loosen up all of your muscles. Before you embark on this workout plan, perform a set of jumping jacks. It will get your blood flowing and your heart pumping so you'll be ready to get the best workout possible. Do 50 to start off every workout.
Conclusion
Start your workout by doing 50 jumping jacks and then go on a short run or jog. When you get back, do 50 push-ups, 50 sit-ups and 50 pull-ups. If you do this every day (take the weekends off to let your muscles grow) and combine it with the proper diet, you'll be in the best shape you can imagine. It may seem like a strenuous workout plan, but you have to get the most out of your teenage years. If this looks hard now, imagine how hard it will be when you're 40.