High School Student Weight Loss and Muscle Gain Help?

D

Dave11

New member
Hey everyone.

I'm 17 and in my final year of High School. I am about 5'11ish and weigh between 80 and 85kg. I don't know what my bmi is or anything. Basically i have belly, arm and leg fat i want to lose/change into muscle. It's just a general thing that I've wanted for ages.

At my house i have:
- boxing bag
- treadmill (but i hate running because i have flat feet and bad knees)
- rowing machine
- skipping ropes

I basically want to start working out with a full plan. I would like some ideas on easy foods to make in bulk to take to school for food or have as afternoon snacks. I'm not looking to go on some crazy protein only diet thing that will make me into the hulk, i just want to look and feel better.

a few questions:

- how many days a week should i work out?
- what are some easy foods i can make? (my parents cook dinner which is normally nutritious anyway)
- which of the equipment i have should i be using prominetely

notes:
- i just want to gain muscle in arms chest, abs and legs to look better and be a lot stronger.

I would really appreciate some help.
-Thankyou
 
i'd recommend a 5x5 program which is five sets of five reps of all the compound exercises. (bench, pullups [or lat pulldown if you can't do pullups quite yet], squats, deadlifts, and military presses). They won't get you huge, but it'll help get your basic strength down since you seem like you're new to weight lifting. For all your other exercises, I'd say just shoot for around 10 - 12 reps. I'd say do a split with chest/tri on one day, back and bi on another, shoulders and traps on another, and quads and hamstrings on the last. you can work abs every other workout day.

i noticed you said you neglected shoulders and back on things to gain muscle, but trust me, back is very important to counter balance the strength in your chest. my friend actually had to get surgery because he neglected working out his back and his chest just destroyed his spinal cord [think tension]. also shoulders are very important. it's the muscle group that connects your arms (bis and tris) to the rest of your body. you want them to be healthy.

As for food, protein is quite important if you want to build any semblance of muscle. I'm not saying neglect carbs or fats, but just know that protein is what builds muscle.
For easy to pack snacks for school, i'd say trail mixes and beef jerky. Nuts are high in fat, but they're healthy fats. Just make sure you don't overdo it because they do have a lot of calories. Jerky is a lean protein source that doesn't require a microwave.

Make sure you eat a good breakfast so that the snacks can get you through your school day. Then you can eat more at home where easy-to-carry isn't the priority.

As for the equipment you have. The rowing machine will help strengthen your legs and back. The boxing bag (if you do it right [don't be lackadaisical about it]) will get your shoulders and back and abs and even calves if you bounce around. none of the equipment will help your chest, but you can do pushups with maybe school books on top of your back. skipping rope actually helps your shoulders and biceps a bit, but it especially gets the calves. if you don't want to go to the gym, i'd suggest you get a pullup bar as well.

it's all baby steps though, and if you really want to gain muscle past bodyweight exercises, i'd highly suggest getting a gym membership.

nutrition, even when gaining weight, is VERY VERY important. do not be soft with what you eat. be diligent. nutrition 80%. training 20%. 100% mental.
 
thankyou soo much man, i'm writing up an exercise plan now :)

i really want to get healthier and generally look better looking. It'd be great to have big arms and strong looking chest.

I really appreciate your help :)
 
wow, 17Yo and get muscle ?? Nice :)
Many people says, if you stop exercise your body will be fat and hard to get muscle again ...

Isn't it ???
 
i only really have time for two main workouts a day. and Each of those are only like 20mins of full exercise (running or rowing machine) and then 5-10mins of push-ups, crunches or similar things.

is that enough? will it be effective?
 
Yes doing two seperate 20-30 min routines a day will give you results, however do not expect to have achieved your goal in the next couple of months, it will take time!! If your wanting faster results you will probably have to devote more time, however, you are only 17 so the weight loss should be fairly easy (dont know how much you are tring to lose) but at 17 you still have a good metabolism and should still have plenty of energy! I say just watch what you eat, I personally do not count calories to keep weight off I prefer to just stay away from junk food, sodas, fried foods etc as much as possible, and eat until im not hungry anymore at breakfast/lunch/dinner instead of eating until im full (hope that makes since), drink plenty of water to stay hydrated and to keep yourself from getting a false since of hunger (if you get dehydrated you can feel hungry when all you really need is to drink water), and just be more active, take the stairs instead of the elevator, park in the back of the parking lot instead of driving for a half hour looking for one by the door, and seeing as how your a 17 year old boy maybe go play football or something with some friends instead of a video game a couple days a week lol

For gaining muscle protein is key, a few examples of good proteins are eggs, chicken, red meats are very high in protein but are also high in fat so limit your red meat intake, dairy products, beans, nuts.... Also, strength training, I would say find a good workout for upper body and lower body and alternate them day to day (as far as your abs go you can find an ab workout to do every other day and pretty much any upper and lower body workout you do will also work your core muscles to some degree), your muscles have to rest in between working them to build and so you dont overstrain a muscle group and cause injury, and make sure you do some cardio and stretchs every day and get plenty of rest (sleep is VERY important) and you should accomplish your goal

Hope this helps!!
 
thankyou soo much mate.

you say i won't achieve my goal for a few months. Basically, it is now early august and by november 18th i want to be slimmer, stronger and better looking for my formal at school. atm i weigh 85kg and have slight man boobs and a gut. Do you think this is possible?
 
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