I am 13 years old, weigh about 60 kg and I am 170 cm tall. I am slim, but I have a bit of fat. I would like to lose this fat, strengthen and even slightly sculpt my muscles. Gain muscle mass.
Strength training for teenagers is primarily aimed at improving fitness and preventing injuries. Androgenic hormone levels are still quite low at an early age, so muscle size won't change much.
An exemplary program for teenagers includes 2-3 workouts a week, exercises with the use of own body weight, e.g. push-ups, pull-ups, dips, squats, lunges of legs, crunches, sometimes with the use of rubbers, the structure of which is certain way similar to the structure of human muscles. It is recommended to perform 1 series of 12-15 repetitions for each muscle group, and to keep enough breaks between series and between training days. A good, i.e. effective and safe training plan is a plan individually tailored to the individual based on the interview.
Each of us is different, has different (most often, unfortunately, not entirely correct) movement habits that should be taken into account when preparing a plan. It is worth investing in consultation with a personal trainer who will indicate what to pay attention to during training. When it comes to fat loss, from an early age it is worth paying attention to what we eat, but it should be done with a distance, because an incorrect attitude towards food can cause unpleasant he alth, mental and social consequences, even for life. For tips on the right diet, see answers to other users' questions.
Remember that our expert's answer is informative and will not replace a visit to the doctor.
Marta RomanowskaMarta Romanowska- fitness instructor, trainer and enthusiast of a he althy lifestyle. It answers questions about fitness in a broad sense: slimming and recreational activities, the selection of exercise equipment and post-workout regeneration. He advises on how to compose a diet to make exercise more effective.
More advice from this expert
6 Waider's for a flat stomach and bowel disease [Adviceexpert]Physical activity and scoliosis. What not to do? [Expert advice]Energy balance and increasing muscle tissue [Expert's advice]I am losing weight and then putting on weight again. Why? [Expert advice]What to do to maintain energy during training? [Expert advice] Is fast weight loss a teenager good and he althy? [Expert advice]Do you exercise for gallstones, asthma and a bad heart? [Expert advice]Why am I yawning while exercising? [Expert advice]How can a teenager start losing weight? [Expert advice]How to get rid of soreness? [Expert advice]How To Effectively Burn Fat? [Expert advice]How to firm up large and saggy breasts? Sample exercises [Expert Advice]How to exercise your stomach and legs to lose weight? [Expert advice]What kind of training for flabby and saggy skin of the thighs? [Expert advice]What exercises to perform in scoliosis? [Expert advice]Excessive acidity occurs during abdominal exercises [Expert's advice]Teenager wants to lose weight? Where to start? [Expert advice]Where to start with leg muscles? [Expert advice]Slimming and crossfit training [Expert's tip]Obesity. Where to start losing weight? [Expert advice]Stretching the muscles of the spine in scoliosis [Expert's advice]Training for a teenager to sculpt the figure and burn fat [Expert's advice]Strength training for a teenager [Expert's tip]Putting on weight in winter and losing weight in summer. What to do to avoid gaining weight? [Expert advice]Veganism and training. How to eat [Expert advice]I'm ashamed to go to the gym. What can I do? [Expert advice]Self-care rules that will also help you lose weight [Expert's tip]Exercises to burn belly fat and thigh fat [Expert Advice]Exercises after cesarean section [Expert's advice]Exercises: how to deal with large muscles? [Expert advice]