How to get a toned body 13 year old boy?
Hello, I am a 13 year old boy looking to get some muscle and tone going on. I am about 155 CM and weigh in at about 50 KG which is overweight from my perspective. I take in about 1900 calories a day and my weight seems stable. I don't really have any nicely toned muscle in my body except my legs since I light to roller blade a lot. I was wondering if there are any nice training routines I could work on to get more tone. I am really starting to feel uncomfortable with the unfit look of my body. It seems fit over my clothes, but when I take off my shirt to go swimming I look very unfit, this has lowered my self esteem a lot and I have stopped swimming. I have lost about 5 KG in about 5 months when I wasn't really trying, but now I want to try and get a little more muscle going on. I was wondering if anyone has a great workout routine, something not too hard since I am fairly weak, but something still strong and great. I am not really looking for cardio, but mostly muscle building. I have about an two every day to do things like that. Thanks in advance, Cheers P.S Please no spam telling me to buy a 60 Dollar training program just for this. I am thirteen and can't afford this kind of stuff, my dad knows I can get it free and I am not a stuck up snob that just asks for anything and it magically appears like most people my age nowadays.
How to tone love handles? 13 year old boy?
Hi, I need a little help. I am a 13 year old boy, and am 5'11 with shoes on, and about 135-140 pounds. I am in NO way fat at all, but just want to tone and get in shape. I am just about to start lifting weights again, as I did stop a few weeks ago. I am active most of the time, I play basketball as my favorite sport. What I need help with is food, and excersizes. I eat real healthy, but I need some gidelines. Like what not to eat and how much to eat. I know I have to eat as a growing boy, but I also don't want to eat too much, so I can still be in shape. Do you think it would be alright if I ate 2000 calories on a day where I was pretty active, and about 1600-1800 on a day where I was not? And my main concern with getting in shape is, well, my "Love Handles". They aren't huge, or really fat, I would just like to tighten them up, and get those defined lines on my hips. To to that, do I do ab and side excersizes? or will that just make them bigger? Thanks to all and sorry its so long!
I am a 13-year-old boy. How can I get toned?
You are 13!! Do not gym as yet..your body is still growing and adapting to the new changes, play…run…live..breath..do not fall for a perfect body, there is no perfect body and most importantly do not fall for steroids in your later age.Theaudiblehomosapien.in/lust-steroids-photoshopAs of now if you want a toned and a good physic start by :-Do surya namaskar.Do all kinds of body weight exercisesDo not lift weights.Play a sportDo outdoor exercisesEat rightSleep rightDo not fall for mythsBe your own inspiration, actors and models cannot be one of your inspirations.Love your self
How should a 13 year old gain muscle?
Dude, you don't wanna be doing weights at your age, you arent ready for them I am 5'4 so I know what its like to be small, and I was skinny at your age too. I would concentrate on putting on weight, and the easiest way to do that is just eat and eat and eat. Eat an extra meal in the day, and it has to be high in protein and carbs, stuff like potatos, pasta, and get lots and lots of meat in you If you are adamant on using the weights, use them for toning and endurance, not strengthening, so basically light weights, lots of sets, say like 5lb dumbell biscep curls, 20 reps, 3 sets, 1 min of rest in the middle. (Thats lift the weight 20 times, rest, again another 20, rest again, then again another 20) Take up a martial art, thats always good for getting strong.
Is doing push-ups good for a 13 year old boy?
Should i increase by 10 each week? And 30 is NOT my maximum, if u guysa says I should go till my maximum, ill agree ;) And should I do it in the morning and in the night before going to sleep, or only before gong to sleep, or only in the morning.
How can a 13 year old gain muscle fast?
Depends on whether you are an ecto-, meso-, or endomorphic body type. Ectomorphs are generally skinny and have a large number of muscle tissues that quickly metabolize calories, referred to as slow twitch fibers, and are suited to cardiovascular activities like running for distance, rowing, or other endurance exercises. Ectomorphs tend to stay lean and have difficulty building mass.On the other end of the spectrum, endomorphs have fast twitch fibers that are explosive movers, which lead to ease of lifting heavier weights, but for short durations. This body type excels at sprinting and power lifting movements and easily puts on muscle mass.The blend of both fibers is referred to as mesomorph and has a bit of both: decatheletes, 400m runners, and cross fit champions typically have endomorphic body types.You can get a rough idea of your body's muscle fiber makeup by looking at your immediate family members, as the traits of musculature are often shared via genetics.To be certain, my suggestion is to start by learning good form in the deadlift, squat and bench press. A good rec center or local gym will have the right equipment. Once you study enough film, get a good mentor or coach to correct misalignment and prevent injury, never lift heavy weights without a spotter. Find your 1 rep maximum in each movement. This is the most you can lift 1 time. Then do 80% of the 1 rep max one day per week for each movement. For example, bench Mondays, deadlift Wednesdays, and squat Fridays. Do 3 sets with 2 mins rest between sets, no more, no less. Aim for 3-5 reps per set. You should not have enough leftover energy in any given set to do more than 5 reps. Every week, increase the weight you lift by five pounds in each movement if and only if you do 5 reps per set. Try to work to failure without breaking form. This is VERY important.If you are eating enough protein (about one gram of protein per pound of bodyweight) and vegetables, minimizing sugar, and drinking plenty of water, your strength should increase.This may take several months. Be patient. If you stick with the program, you will notice a change in your physique. If you do not put on a great deal of muscle after six months, you are probably an ectomorph. If so, look into an endurance routine to maximize your body's potential.
How do I get a 6 pack as a 13 year old boy?
DudeYou don’t need a six pack. You are a frickin’ 13 year old. You shouldn’t be defined by the way your body looks, but by your character. And I know that you will see this and roll your eyes, but it is true. In the modern day and culture, kids are starving themselves to look in shape, taking drugs to make themselves look better, and to enhance certain parts. Do not focus on getting a six pack. It is not important. Focus on getting/staying in shape, eating a good diet, going out with your friends, getting good sleep, because being healthy is far more important than a damn six pack. I’m not saying “don’t get a six pack” I’m saying that being healthy is more important. And while a six pack is a sign of good shape, as a cross country runner, I can say that you need to focus on all the parts of your body as well as your chest, cause if you’ve got a six pack and are as dumb as a bag of rocks, you’re not going to be very respected.
How can a skinny 13 year old boy put on weight and muscle without going to a public gym?
Easy. At your age you are going through puberty so you will be growing taller and heavier anyways even if you weren’t going to the gym. So if you want to become more muscular, all you need to do is buy a cheap used weight set off Craigslist or some other classifieds website, and do the basic exercises and beginner’s programs that are all over the internet. I had a weight set at home when I was 13 too. Also eat a lot of food, meaning whenever you are hungry, eat until you are stuffed, wait a few hours until you get hungry again, and once again eat until you can’t eat any more. Don’t worry about protein, fat, and carb numbers, as long as you’re eating a lot of food you will put on size. Especially at your age it’s easy. I gained 54 lbs in my first year of lifting from age 13 to age 14 doing what I am recommending to you here.