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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 Romanowska

Marta 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.

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