Teen determend to change...(help greatly needed)

T

TGmaine13

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hey guys i really need some help on this. i need to find a diet and workout system to lose weight and gain musle over the summer...

Im 13 yrs old-(Male)
i am about 125 to 130 pounds
around 5'4 or so in height

i just want to get to see my abs and lose the "man boobs" and get some "Pecks." not to hard right?
Can someone tell me a good idea for what my eating and dieting plans should be, and also what i should do in the gym...abs, pecks, legs, ect. (ill be working out every weekday from about 8-10 am, in the football gym)....should i take supplements or any pills?
right now im in the hardest stage in my life (so im told) and all i want is to be noticed by some girls, and to also be heathly and strong...Mostly this is for myself because all my life ive been called "Fat boy" and "Twinkyman" by my FRIENDS and they do that for a laugh...to me its an old joke thats been beatened to the ground.

Thanks in advance (sorry for long post)
P.S. id like to pack as much muscle and weight loss in 3 months
 
Spend some time at www.johnberardi.com, go to his articles and look over all his articles about nutrition, this will give you more than all you need to build a solid nutritional base.

Now you'll need to hit up some cardio, I suggest some interval runs. I don't know what your fitness level is like but if it's poor, start with 15 sec run, followed by 45 sec jog and alternate between the two for up to 30 minutes. You may have to do some walking if you gas out, which is no prob...just keep working at it. I'd suggest this three times a week.

As far as gym lifts go-do you have someone that can critique your form? You'll want to keep the lifts simple-
bench, squat, deadlift, bent over barbell row, chin ups, dips, push presses, crunches, and weighted Russian twists. You could do this 2-3 times a week (not all those exercises every time, rotate them) and this will get you easily by for the first four weeks.

If you can maintain the above schedule, then in 3 months time there'll be a world of difference.

I might suggest that you get a bit of whey protein, multi-vitamins, and fish oil to supplement.
 
ok thanks evolution this should really help. sorry bout not talking bout my stats-my arms and legs are mostly all muscle but not much tone...i can bench 125 max and leg press over 425 (thats a Declined bench)...only part that needs alot of work is my weight and mid section.

Also what is cardio and will i be made fun of if seen in a gym doing it?
 
Does anyone know of what types of food to eat in the morning, midmorning, afternoon, midafternoon, ect.?

Should i do any work, out of the gym like sit-ups crunches or push-ups?
 
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cardio is basically working out the most important muscle in your body - your heart. its kinda impossible to be made fun of at a gym for doing anything, dont ever be embarressed at a gym. anyway for cardio, start doing some light jogging on the treadmill or 20 minutes on the elliptical (bike) machine.

and dont take this as a let down, but at your age, you really shouldnt be at a gym training with weights. what you should be doing is pushups, situps, and crunches as your normal workout. you dont want to stunt your growth plates, especially since your 5'4. give yourself at least until 15-16 before you start working out with weights. im being very serious as you are taking a serious health risk doing so.
 
ive been lifting since i was 10. im middle sized in my school and without working out my football season will be over and ill ben on the bench...

Anyways thanks for all the help. :)

P.S. i work out with weights both for football and my job as a paperboy...(i have a big route to do)
 
Well I agree with toby1986 on this one. But if your really determined then I guess I can give you some insight.

TGmaine13 said:
ok thanks evolution this should really help. sorry bout not talking bout my stats-my arms and legs are mostly all muscle but not much tone...i can bench 125 max and leg press over 425 (thats a Declined bench)...only part that needs alot of work is my weight and mid section.

Also what is cardio and will i be made fun of if seen in a gym doing it?
Click to expand...

First, cardio is anytype of exercise or activity that causes your heart rate to increase. So bascially any type of sport, jogging, running, etc.

At the gym cardio would include the treadmill, any type of stationary bike, elliptical trainers, etc.
 
shinra is absolutely correct - nothing wrong at all with someone your age doing cardio, push ups, crunches, etc. if you do that regularily you will see a healthier. stronger you.
 
please tg im begging you not to lift weights anymore for at least another year or two. you're really doing your body in if you keep that up. drop the weights, just for a few more years, please.
 
..lifting is a Huge thing in my school, and everyone of my friends goto the school gym and lift everyweek day. Going to the gym and only running and bikeing will really get boring to me and i will likey start eating unhealthy foods and gain weight...

what are the side affects of me and my friends heavy lifting like we do?
 
i don't agree with him doing escessive sit-ups

it will send a shock to the solar plexus, which is where the hormones are produced

the shock will cause a depletion in hormone production, which will stunt his growth.

doing weights would also be an error as he is going to be very prone to injury at this young age.

cardio, yes, is fine.
 
Okay, unless they've come out with a brand new study that says differently, unless a trainee already has a fracture of the physeal, then you will not be damaged from lifting weights. In other words, no...you won't close off your epiphyseal plates...this is a wives tale. In fact, even those suffereing from pre-existing fractures, only 15% of them suffered any damage to the physeal structure and that was from a combination of all sports (including weight lifting).

Toby, if what you are saying about the shock to the solar plexus is true, then virtually every football player, basketball player, wrestler, etc has a disruption of their hormones. And which hormone out of the many are you referring to that is produced in the solar plexus? The pituitary gland (which is not in the stomach area) is responsible for the creation of many hormones that are related to growth in animals (mammals). The amount of each hormone produce is regulated by the hypothalamus (again, in the brain).
 
evolution said:
Okay, unless they've come out with a brand new study that says differently, unless a trainee already has a fracture of the physeal, then you will not be damaged from lifting weights. In other words, no...you won't close off your epiphyseal plates...this is a wives tale. In fact, even those suffereing from pre-existing fractures, only 15% of them suffered any damage to the physeal structure and that was from a combination of all sports (including weight lifting).

Toby, if what you are saying about the shock to the solar plexus is true, then virtually every football player, basketball player, wrestler, etc has a disruption of their hormones. And which hormone out of the many are you referring to that is produced in the solar plexus? The pituitary gland (which is not in the stomach area) is responsible for the creation of many hormones that are related to growth in animals (mammals). The amount of each hormone produce is regulated by the hypothalamus (again, in the brain).
Click to expand...


they are more likely to get injured at this age because they are still growing and their bones etc are not strong

as for the solar plexus idea - have you heard of vince gironda? - he was the greatest bodybuilding trainer of all time.. he trained schwarzenegger for example. it is his theory, and has worked for all of his clients (most of which BB champions) very well
 
Yes, I'm familiar with Vince Gironda but that still doesn't change that hormone production is not related to the solar plexus.

Bad coaching, poor form, and sports activities have far more injuries than weight lifting at any age. Despite that the bones are not as strong as a full grown adult, they are more pliable and this has some benefits. For example, if an adult hard falls hard enough and the wrong they will shatter something as opposed to a child or adolescent that their skeletal structure will "bend" but not break.

There is still a peer-reviewed study yet to be produced that proves that lifting at a young age will retard skeletal growth. What has happened is someone has made this claim (prob the same person that said squats are harmful to the knees) and it makes half way sense on the surface and it spread like wildfire.

Like I alluded to earlier-there's a lot more force or compression on the legs and knees with simple jumping and running than there is with squats or deadlifts. Even maximal lifting is not known to cause growth stunting, it might injure a tendon but this is the risk to anyone with heavy lifting, not just adolescents.

Since you mentioned Arnold-he started lifting in his early teens and he's not on the short end. Shaq started lifting in his early teens also and I have yet to find anyone that would say the guy is short by any means.
 
I argee wirh Evo, lifting at your age is fine. But I would reccomend staying below your 1RM by 20% or so. Okay now to your Q... "packing on muscle" & "weight loss" are both obtainable at your age, but they are very difficult to do at the same time. If you're overweight at 13, I would reccomend starting with weight loss. A healthy diet will do you wonders, 5-6 meals a day, all relatively the same size & each with protein. Some occasional cardio, and some light full-body lifting would only speed the process. But in the end, it's all about what you eat.
 
i know there are no studies to prove that weight lifting damages growth

i'm waiting tosee how richard sandrak turns out!
 
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