What is the perfect workout routine for a 14-year-old who wants to get stronger and fitter?
At this age! You have many options for getting fitter and stronger!You can indulge yourslef in any sports like football, basketball, hockey, cricket, volleyball or lawn tennis!Apart from that!You can start doing swimming!Swimming will also help you in gaining the height and due to swimming, your body will be lean and toned up with time!And you can also start bodyweight exercises!!The best combo would be- swimming & bodyweight exercises both!You can do one from the above in morning and the other in the evening!In bodyweight exercises!You can do:•PUSH UP•PULL UPS (WIDE GRIP AND CLOSE GRIP)•SQUATS•BURPEES•LEG RAISES•PLANKYou can do these exercises with 3–4 sets with 10 reps or 30 seconds for plankDo these on two days, then take one day rest!After a few weeks, you can add more exercises and more sets of these too!But you have to maintain a protein rich diet!Exclude the sweet and sugary food items from your diet completely at least for 4 weeks! You can eat once in a while but don't make a habbit of it!Exclude the soft drinks, hard drinks etc and all kinds of oily and junk food items!Add a few food items in your diet such as:egg whites (6–7 atleast per day)Boiled/roasted chicken atleast once in 2–3 daysGreen vegetables!Dry fruits- almonds, walnuts (must include)Fruits and salad- bunana, orange, watermelon, cucumber, apple (must include)Drink 3–4 litres of water per day!Get at least 7–8 hours of sleep per day!RegardsGARVIT RATHIGarvit Rathi (@garvit_rathi_) • Instagram photos and videosDM on Instagram for customized workout plans!
What routine and exercises should I do in order to lose around 10-12 kg of weight and look fit? I currently am 89 kg. How many months will it take me to get in shape?
Are you a man or a woman? Your age?Lets say you are an average guy. You are right, you are overweight by 10-12 kg.The first and most important thing to do is to start eating clean: no sugar, no white flour. Try to reduce as much as possible all kinds of carbohydrates (rice, potato, starchy vegetables while losing weight). Increase the consumption of veggies, specially green leafy ones.Eat enough protein to make you full and build muscle (meat, chicken, fish, eggs).Your portions should be moderate. Eat enough to feed yourself, just one serving. Do not fill up the plate.If you do this, and only this, you'll lose weight.Excersise comes second, and it will be a complement of a sound diet. Excersise alone (without diet) is useless for losing weight, although it will make you healthier and stronger.Try to eat roughly 2.000 calories a day (this is what's needed to maintain your current weight). Adding some excersise (such as walking brisky 45 minutes a day) would create enough calorie deficit to ignite your weight loss. Think about 1 or 2 pounds a week.If you are willing to try harder, you can do bodyweight exercises. They don't require equipment nor a gym membership and can be done everywhere, at home, in a park on a playground, etc...Try to perform them in a HIIT format (high intensity interval training). There are several ways to program your workouts but basically, you should pick one or more exercises, do as much as you can in a row, rest a few seconds, and start again. You can combine exercises such as squats, push ups, pull ups, sit ups, etc in creative ways to avoid boredom and work all your body. You can have a kickass workout in as little as 10 minutes if you try really hard. But typically, they take up to 20 minutes (a day), at least 3 times a week..If you want to make it simpler, do burpees. Burpees are compound exercises that work your full body, build muscle and are excellent cardio.Google this...
What is the best workout for 13-year-olds?
Ok, here's the trick. Let's try to maximize post workout testosterone levels to increase muscle gain.To do this we will pick exercises that engage multiple large muscle groups and we will keep them under pressure for a fair amount of time.This will not only maximize muscle gain, it will also increase your stamina.You may give the following a try:10 squats & 10 seconds plank (3 sets)10 - 20 seconds rest10 lunges & 10 push ups (wide arms to work your chest muscles) (3 sets)10 - 20 seconds rest10 dips (use a chair) & 10 back extensions (on the floor) (3 sets)10 - 20 seconds rest10 knee to elbow crunches & 10 push ups (keep elbows next to body to work your triceps) (3 sets)If this feels too easy let me know. Workouts only get harder :)
Weight lifting in the AM and calisthenics at night?
I'm a fairly athletic guy but I really want to build a nice fit body. I want to build muscle but also muscle endurance. I've been hitting the weights in the mornings. Squats/ dead lifts/ bench press, etc. And at night ill go to the park and do alot of weightless exercises like Pull ups/ push ups/ weightless squats/ lunges/ abs, etc. I plan on doing this at least 4-5 times a week. And rest for 2 days. Is this beneficial? Or am I hurting myself? Any advice would be greatly appreciated.
What do you do to stay fit throughout the year?
Staying active, it's easy when you do something you really love, which in my case is nature, hiking and swimming. Also martial arts classes are fun, at least for me. I really enjoy going to the gym, but having a good playlist of music really helps. I couldn't function without my iPod (I have a Sandisk one).