Weightlifiting and Diet Help?!
Question: Im 15 years old. I weight between 140 and 150 pounds and im 6 feet or 6 foot one. My body fat is over twenty five percent. I want to lift weights and get really bulit in 3 months.
Is that enough time?
Should I Use any type of supplements or shakes or something similar?
What should i eat? What types of meals?Calories?How Many Meals?
Answers: Im 15 years old. I weight between 140 and 150 pounds and im 6 feet or 6 foot one. My body fat is over twenty five percent. I want to lift weights and get really bulit in 3 months.
Is that enough time?
Should I Use any type of supplements or shakes or something similar?
What should i eat? What types of meals?Calories?How Many Meals?
Increase your protein intake. Protein is fuel for the muscles. It helps build, repair and maintain them. Don't take any hormones or anything like that seeing as you're only 15 and your body has more growing to do. Eat constantly, every three hours, a small meal built around protein. Buy protein powder, this stuff is the best.
Don't set a goal of "getting really built in 3 months". It will take longer. If you do hour long lifting sessions and do it properly you will see results in 3 months but getting "really built" takes a bit longer than that. http://www.t-nation.com is great site with tons information for you. Good luck.
burn calories
excersice.
eat vegtables
dude here are some tips just run, walk, lift some wights, eat right, and eat in perportion
get protien powder and make protien shakes. lift weights often and carbs are good for energy.
You're not going to get "buff' in 3 months. Drink some protein shakes if you work out.
My friend has been weighlifting this past month everyday after school, and he eats healthy and drinks 2 protien shakes daily, and so far, he's gained about 15 pounds of muscle.
Or you should maybe try a sport. Wrestling would be a good one. I wrestled this year and lost 20 pounds and I gained like 10 pounds of muscle.
search for a weightlifting forum...you'll get much better answers then through here. and by the way, thats definatly not enough time....unless you want to be spending your entire day at the gym every day for 3 months.
Three months is not much time, but you can still make a very noticeable difference if you apply the needed effort. How much time do you have to dedicate to your workouts? If you just want to bulk up, stick with weight training. If you want to cut up a little, incorporate cardio into your workout. 6 small sensible meals a day is best. After you weight train, drink a protein shake within 30 minutes that has between 20 and 40 grams of protein. Go easy on the carbs if you want to shed some unwanted body fat. Be careful with your late night meals, little to no carbs or sugars. Good luck!
weight lifting (or rather toning..for you since your body is not fully developed) is a great way to lost weigh because it will boost your metabolism. But three months is not likely to be enough time to get into optimum shape...a really great routine and well on your way though.
The best is a comfortable weight of 60% the amount you can lift for this effect...don't be fooled and think that more weight will increase your results..you can risk permanent damage this way to your muscles and your skin...also you won't have the benefits you're looking for.
you do however have to do reps til you can't anymore. weights shouldn't be too light or too heavy. I gave you a good link from webmd here
also look at your BMI (see calculator below) you're off track thinking its 25%. you're well within range and very tall
your a good weight for building.
find a protein calculator
im 60kgs and 165 cms tall and i have 130 grams of protein per day
...lots of eating...
eat lots of high protein meals in general, and make sure u dont get too skinny, so eat fat too, and whatever you do DONT eat soy products, it increases your estrogen levels, thus decreasing your testosterone = less muscles, and more fat.
you will get considerably stronger over 3 months, but wont be that much visibly different.
get really built? there are a few different types of being built
there are bodybuilders who are huge, but not as strong as they look.
normal, doing around 8 reps 3 sets
olympic weighlifters, do 1-3 reps, and are a lot stronger than they look
the strongest man in the world is a LOT smaller than most bodybuilders...
so which do you want to do?
You'll never buff out in three months. More like three years. It takes a lot of work.
Use whey protein blended with skim milk after pumping.
Eat whatever you like. At your age, diet is really not that important. Eat when you are hungry.
eat a well balanced diet.
first i'd like to say congrats, because you are in better shape then me at your age.
also, because you are taller, you should take extra precaution for your back when you lift weights.
also, if you run into any problems from exercising, feel free to consult your doctor (you'v only got one body in this life, better keep it healthy and maintained!)
it depends on how "built" you want to be,where you are at now, and how much your body can handle. unfortunatly, some of us are much more motivated than capable of performing. this could cause some aches,soreness, and in some cases -severe torn muscles. yes, your muscles do naturally tear even on a good exercise.
if you are wanting to "bulk" up, then i recommend, a little bit higher weight and a few less repetitions as you would on a normal work out.
if you are wanting to be stronger, a similar plan could help, but i would do a few more reps than normal.
if you want to be stronger, but more lean... than a lighter weight and much higher rep.s are what i would reccomend.
as far as diet is concerned, it also depends on what you are currently eating and what you are willing to change ( if that were needed). my diet (depending what i'm looking for) most always is balanced.
if you want to bulk up, protein and carbs are your friends.make sure to still get plenty of vitamins and minerals from fruit and vegietables.
if you want to get stronger ,pretty much the same deal, but you don't want so much carbohydrates. remember to still have plenty of citrus fruit and green vegietables too.
if you want to be more lean, proteins like fish and chicken are better than beef and pork. you really do not want carbs for this diet. again, plenty of fruit and vegietables to maintain plenty of vitamins and minerals. the vitamins and minerals help your brain and thinking process,along with your skin and muscle repair.
i hope i was a help and not a hinder. i have been weight lifting now for about 4 years.
I really enjoy it and the results that i get.
however, try whats right for you. there is a reason i do not do this professionally, because not everyone wants or needs what i reccomend. just cause it workd for me is no guarentee it will work for you.
however, that said, i must also tell you to:
remember,dedication brings the best result!
please, if you need or want any more help, feel free to email me. I will reply as soon as i can.
if not,but you still have some questions, try looking through some reading material. i suggest "Mens Health" or even webmd.com
check out the mens sectoin on there.