Are you a teenager and want to gain some muscle mass? Would you like to lose weight? Don't complain about your current weight but want to tone up? Whatever your reason for getting fit, it's important to combine cardiovascular training, weight training, and healthy eating.
Steps
Part 1 of 3: Integrating Cardiovascular Exercises
Step 1. Proceed step by step
According to doctors, teens should train for at least one hour a day. If you're not used to it, start small. Try taking a 10-minute walk when you get out of school and make it a daily habit. Add one minute a day, until you can walk for an hour each day. If you don't have a safe place to walk, use the stairs. On the first day, hop on and off 5 times, then add one ramp per day until you can get on and off 20 times without stopping.
Doctors recommend that a teenager exercise at least 1 hour per day. If you don't have this habit, start with 15 minutes, then gradually increase to 30, 45, and so on
Step 2. Do cardiovascular exercises in front of the television
If you don't want to miss your favorite show, do some leg-spreading hops during commercials. You can also try a game, for example doing 5 burpees every time a character performs a certain action.
Step 3. Play sports
You may not be passionate about athletics or cross-country running, but there are many ways to do aerobics as a teenager. For example, you can join a basketball, swimming, football, volleyball or hockey team.
- If you can't make the commitment to train and compete, you might want to sign up for an aerobics class at the gym so you can still exercise.
- If you have stamina problems, try a sport that involves short bursts of running, such as tennis, softball, or baseball.
Step 4. Try physical activity on your own
If training in a group or joining a team isn't your thing, you can skateboard, rollerblade, cycle, lap in the pool or do some hoops in the backyard. Any activity that gets you moving and your heart rate faster will help keep you fit.
Another alternative would be to do an individual sport, such as martial arts, yoga or gymnastics. You will train together with other people in a non-competitive context
Step 5. Look for a job that allows you to keep yourself moving
If you can work after school or in the summer, you prefer dynamic employment. Working as a parish center supervisor or babysitter involves watching the children and playing with them all day. Serving at tables in a busy restaurant allows you to keep yourself moving. You could also start your own business, for example offering services such as mowing grass, raking neighbors' leaves in the fall, shoveling snow in the winter, weeding in the spring and summer. Some moving companies hire part-time during peak periods. Finally, you could put the merchandise on the shelves of a supermarket.
Think about starting your own garden maintenance company, sweeping your neighbors' leaves during the fall, shoveling snow during the winter, and taking care of their garden in the spring and summer
Part 2 of 3: Increase your Strength
Step 1. Use what you have
Many teens can't go to the gym, so sometimes you have to make do with what you have at home. Different weightlifting exercises can be done alone and without special equipment. You can do push-ups, planks, crunches, or sit-ups at home.
- Before you start using tools and dumbbells, do bodyweight exercises (such as push-ups or sit-ups). This will help you build muscle mass before you start using any equipment.
- You can also lift weights with everyday items. For example, use bottles or cans full of water to get DIY dumbbells.
- You can also browse thrift websites or a flea market to find tools to keep in your room, garage or basement. Sometimes great deals are made.
Step 2. Join the gym if possible
If you play in a team, it will probably be the same coach or athletic trainer who will recommend one or organize regular training for all players..
Alternatively, if your parents go to the gym, find out about the costs to join, maybe there is a family discount
Step 3. Sign up for a course
Many gyms and youth clubs offer weightlifting classes for teenagers or young adults. Sometimes they are what it takes to feel encouraged, to train, and to always have someone verify the correct execution of the exercises.
Step 4. Get help from an assistant
To do weightlifting it is almost always necessary to have a partner, who will be close to you to prevent the barbell from falling on you or who can examine the technique of execution of the exercise.
Step 5. Train patiently
Your body will need time to get used to the weights, so don't rush. Start with small dumbbells and a few repetitions, working gradually. If you hurry you risk getting hurt.
As a teenager, your body is growing and changing, so if you don't take special care with weights, it is easy to injure your bones, joints, muscles and tendons
Step 6. Focus on the technique
Know the right way to do each type of exercise and start with light weight, so you can master the technique before moving on. Using the wrong technique can cost you an injury, which won't help you get fit in the long run.
Step 7. Don't try too hard
Train about 3 times a week. Never lift weights for 2 or more consecutive days - your muscles need time to recover. If you overdo it, you risk getting hurt. You can alternate between cardiovascular and weight training.
Part 3 of 3: Eating Healthy
Step 1. Pay attention to how many calories you eat
A person's caloric needs depend on factors such as age, weight and the type of physical activity performed. Here are some general guidelines:
- Teenage boys aged 11-13 need an average of 1800-2600 calories per day.
- Teenage boys aged 14-18 need an average of 2200-3200 calories per day.
- Teenage girls aged 11-13 need an average of 1800-2200 calories per day.
- Teenage girls aged 14-18 need an average of 1800-2400 calories per day.
- Sporty teens need more calories than average. Talk to a nutritionist to find out more.
Step 2. Eat lots of complex carbohydrates, which give you energy and aid digestion
Whether you want to lose weight, keep fit or build muscle mass, your diet should consist of 50-60% complex carbohydrates. Here are the best sources:
- Fruits (especially suitable for busy teenagers who are always on the go, as fruits like apples, oranges, pears and bananas are practical).
- Starchy vegetables (such as potatoes and corn).
- Green vegetables.
- Whole grains.
- Legumes (such as beans, peas, soy).
- Nuts (such as peanuts).
Step 3. Eat good fats
Your diet must be less than 30% fat, but they must be good (don't be tempted by fast food and sweets, they won't do you any good). Fats help absorb important vitamins, including A, D, E, and K, all of which are needed to keep fit and stay healthy.
- The best fats are the unsaturated ones. They are found in foods such as olives, peanuts, cashews, avocados, walnuts, salmon and anchovies.
- If you are a busy teenager, ask your parents to stock up on nuts. It is a great snack, practical and rich in good fats.
- If you are trying to build muscle mass, you may want to integrate saturated fats (such as milk and red meat) into your diet. Overdoing it can cause heart disease, but it can be taken in moderation. If you're trying to lose weight, it's best to avoid them.
- Trans fats are to be avoided. They are found in most baked, fried and pre-cooked products. Better not to take them, especially if you are trying to lose weight.
Step 4. Eat healthy dairy products
They are good for the bones, which is very important for those who want to get fit. If you are looking to build muscle mass, go for whole milk over low-fat milk, while skim or semi-skim milk is preferable for those looking to lose weight.
If you're in a hurry, you can take a cheese bar with you. Yogurt is just as practical
Step 5. Eat Lean Protein
They are essential if you are looking to strengthen yourself or play sports. Protein helps build muscle mass. Opt for legumes, chicken, turkey, and fish.
Step 6. Drink water
Prefer it to juices, fizzy drinks, and even sports drinks (which tend to be full of sugar). If you are looking to get fit, you need a lot of water (about 8-10 glasses for ages 13 and up) to maintain optimal hydration levels.
Warnings
- Before starting any type of training, it is always good to talk to your doctor. Ask your parents to make an appointment.
- Avoid steroids or specific products to improve performance. You may be tempted to use them to build muscle mass (especially if you find your friends are performing well before you), but they have long-term effects associated with cancer, heart disease and infertility, so it's not worth it.
