How to train the muscles?!
Question: Hmm..okay...i lost arnd 20 kg in 1 mnth..i would like to gain muscles ...
like the meal i should have..for breakfast, lunch and dinner..
i want to gain muscles not be fat ...
so... and the type of exersice i can do.
and i'm 14.
182cm
61kg
so ..please help
gain muscles healthy not become fat
thanks all
Answers: Hmm..okay...i lost arnd 20 kg in 1 mnth..i would like to gain muscles ...
like the meal i should have..for breakfast, lunch and dinner..
i want to gain muscles not be fat ...
so... and the type of exersice i can do.
and i'm 14.
182cm
61kg
so ..please help
gain muscles healthy not become fat
thanks all
You're tall for a 14 year old!!
You're young, and not finished growing yet - stay away from saturated fats, but really at your age eat lots of protein to promote muscle development (don't worry about protein shakes at your age, just lean meat will do) and plenty of carbohydrates to fuel your body as it grows. The carbs ARE important!!
And general weight resistance training will see an increase in muscle size. Go for a power walk everyday to keep the fat low.
Going on a specific diet and weights program to get buff isn't really neccessary until you are at least 17 - 18. Your hormones will decide how you grow for the next few years!
Swim
exercise
go to your local gym and start to work out
its kinda expensive but u can buy creatine and that will help
well balanced diet. Get alot of protien in you, thats good for that. Push ups and sit ups are good for you, but you should hit the gym. careful, using too much weight or overdoing it is damaging.
You cant make your shoulders broad. Your normally born that, Ive been broad since I was born. I was fat but Im well fit now because I do rugby 4 times a week, go the the gym once a week and do weights at home. Im 14 and it takes about 2 months for the muscle to really show if you do weights. Start of with 3kg or ul strain ur muscles..
At 14 you're body isn't even done growing yet. It'll be very hard for you to put on any kind of mass at that age.
However, good foods for building muscles are;
Almonds, eggs, chicken, salmon,yogart (with fruit on the bottom), steak (lean steak like filet mignon) and lots and lots of WATER.
That's what I've been eating to fuel my workouts and I've seen results. Just remember what worked for me, might not work for you, because you're not fully grown yet.
But those are the foods I'd recommend
Start with weight training three times a week doing a whole body workout. I suggest magazines such as Muscle and Fitness or Men's Health as good sources to gain muscle while maintaining body fat. Remember that as you gain muscle your weight will increase.
try http://yourhealthdoctor.blogspot.com/200...