Exercise plan for 13 year old?!
Question: Exercise plan for 13 year old!?
Well, I'm 13 and summer break started and I plan to gain muscle and abs!. I've always been scrawny and want to get stronger!. I'm about 100 pounds at 5"1" (I'm guessing), but I'm still very scrawny, my wrists being very thin!. Since summers here, and I'm going to be an 8th grader and am tired of being so small, I've decided to work out a bit more!. Does anyone have a food and exercise plan or guidelines that I could use to build muscle and abs and thicken up a bit!?Www@Answer-Health@Com
Answers:
Okay, so on a day to day basis, do 100 sit-ups, and 50 push-ups!. Do not try this the first day though! Start gradually, and pace yourself, see how many sit-ups/ push-ups you can do without a rest, and then add more to that each day!. On total, do 200 sit-ups and 100 push-ups!. Do half in the morning and half at night!. Then, try and get a good breakfast each morning, and then go jogging/ running!. Start out jogging normally until you need a rest!. Then, jog back home!. Only take one rest, and when you get home, try having something like an apple, or some other fruits!.
This summer, your going o need a lot of protein! And less carbs, starches, sugars, and the ultimate foe, fats!. Protein is essential, and gives you more energy!. Protein can be meats, poultry, and shrimp!. Try and eat a protein every meal!. Other proteins are eggs, cheeses, and protein shakes!. An example of a day would be this!.
Get up at 8-9:00 a!.m!.
Do 100 sit-ups, and 50 push ups
Eat eggs, bacon, and an orange for breakfast!.
Go jogging to local park, or around neighborhood,then jog back to your house!.
Change out of running attire
Take a shower
Get a small snack, like an apple and a cheese-stick
Then, relax for about an hour, read, draw, watch a show!.
Go upstairs for an hour and clean room!.
Go and eat a bowl of chicken noodle soup, with a buttered roll!.
Go outside, do something, or hangout and go to the mall or pool,
just keep yourself up and ready, and MOVING!
Go home, relax and get a snack like a celery stick, or something healthy!.
start making nicer dinners!. Less pizza, try chicken fettucini alfredo, with warm rolls and a smoothie for dessert!.
Or maybe a steak, with mashed potatoes and corn!.
Then go upstairs, clean your room, THOROUGHLY!. Or at least start, then it should be around 8:00!. Go on the computer for a while, and at the latest be in bed by midnight!.
As motivation, why not get have your mom get something you want, but have her keep it until you are at the state you want to be!. I really hope this helps! also, get some protein shakes and bars in case your out and about without a chance to eat!. But DO NOT make these into MEALS, unless other food is unavailable! And try to go easy on the sugar!. Good Luck!Www@Answer-Health@Com
This summer, your going o need a lot of protein! And less carbs, starches, sugars, and the ultimate foe, fats!. Protein is essential, and gives you more energy!. Protein can be meats, poultry, and shrimp!. Try and eat a protein every meal!. Other proteins are eggs, cheeses, and protein shakes!. An example of a day would be this!.
Get up at 8-9:00 a!.m!.
Do 100 sit-ups, and 50 push ups
Eat eggs, bacon, and an orange for breakfast!.
Go jogging to local park, or around neighborhood,then jog back to your house!.
Change out of running attire
Take a shower
Get a small snack, like an apple and a cheese-stick
Then, relax for about an hour, read, draw, watch a show!.
Go upstairs for an hour and clean room!.
Go and eat a bowl of chicken noodle soup, with a buttered roll!.
Go outside, do something, or hangout and go to the mall or pool,
just keep yourself up and ready, and MOVING!
Go home, relax and get a snack like a celery stick, or something healthy!.
start making nicer dinners!. Less pizza, try chicken fettucini alfredo, with warm rolls and a smoothie for dessert!.
Or maybe a steak, with mashed potatoes and corn!.
Then go upstairs, clean your room, THOROUGHLY!. Or at least start, then it should be around 8:00!. Go on the computer for a while, and at the latest be in bed by midnight!.
As motivation, why not get have your mom get something you want, but have her keep it until you are at the state you want to be!. I really hope this helps! also, get some protein shakes and bars in case your out and about without a chance to eat!. But DO NOT make these into MEALS, unless other food is unavailable! And try to go easy on the sugar!. Good Luck!Www@Answer-Health@Com
At 13 you don't need to be lifting wieghts!. Your muscles don't even fully develope until late teens!. Mainly 19!. Just do push-ups and sit-ups!. If people make you or try to talk you into lifting weights don't!. It's not good for you!. Push-ups will help with arms, and chest depending on how far out or how far in your hands are!. If you really want to lift weights, just do curls with freehand weights!. I'm 6'1 213 semi-pro body builder!. I'm on my bulking stage at the moment!.Www@Answer-Health@Com
Free weights and/or push-ups can help, if you don't want to go to the gym!. Go on regular jogs, and get a lot of protein!. Don't expect immediate results, however, as muscle can take months to effectively build up!.Www@Answer-Health@Com
I would suggest that you start eating cardboard boxes and plastic containers, my diet specialist says that the fiber helps you poop!. By lifting this special poop instead of weights, you will become morbidly obese!.Www@Answer-Health@Com
Hey! I'm 13 too, going into 8th grade, skinny, but I really want a six pack! idk what to do either, I've asked but nobody has seemed to help, maybe we can work together! I weigh 85 llbs and I am 5'1!.Www@Answer-Health@Com
you should just stop sitting on me so much, it is very umcomfortable for meWww@Answer-Health@Com
run and lift alotWww@Answer-Health@Com
hey!. I'm 14 and i am 5"2 and weigh 95!.4 lbs!.
FOODS: Try your BEST to stay away from carbs!. Not a lot of people know this, but carbs are worst than calories!. Eat a lot of fruits and veggies!. Try to stay away from McDonald's, etc!. They are really unhealthy for you!. Also stay away from fried foods such as french fries; well technically don't eat too much of greasy foods!.
EXERCISE: DO NOT TO CRUNCHES! they DO NOT work! put a small ball on your lower back and do crunches because it allows your body to move backwards!. Also do push-ups!. Do not do so many at a time!. For crunches, do as many as you can until the point where you cant do anymore!. Don't over-work out!.!.!.it will stress your mussels!. For the push-ups, do as many as you can!.!.!.dont force yourself!. Do push-ups and crunches about 3-4 times a week!. DO NOT LIFT WEIGHTS! they are unhealthy for you at this age!. Your mussels still havn't completely developed!. Lift weights when you're like 15 years old!.
Good Luck!! :)
p!.s!. if u need anything else just mail me!.Www@Answer-Health@Com
FOODS: Try your BEST to stay away from carbs!. Not a lot of people know this, but carbs are worst than calories!. Eat a lot of fruits and veggies!. Try to stay away from McDonald's, etc!. They are really unhealthy for you!. Also stay away from fried foods such as french fries; well technically don't eat too much of greasy foods!.
EXERCISE: DO NOT TO CRUNCHES! they DO NOT work! put a small ball on your lower back and do crunches because it allows your body to move backwards!. Also do push-ups!. Do not do so many at a time!. For crunches, do as many as you can until the point where you cant do anymore!. Don't over-work out!.!.!.it will stress your mussels!. For the push-ups, do as many as you can!.!.!.dont force yourself!. Do push-ups and crunches about 3-4 times a week!. DO NOT LIFT WEIGHTS! they are unhealthy for you at this age!. Your mussels still havn't completely developed!. Lift weights when you're like 15 years old!.
Good Luck!! :)
p!.s!. if u need anything else just mail me!.Www@Answer-Health@Com