Difference between revisions of "Go from Nerd to Muscle Man"
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== Steps == | == Steps == | ||
===Working Out for Beginners=== | ===Working Out for Beginners=== | ||
| − | #Train for strength before you reach for the big weights. Strength training exercises focus on proper form and technique, not on how much weight you can lift at once.<ref>http://www.mayoclinic.org/healthy-lifestyle/tween-and-teen-health/in-depth/strength-training/art-20047758?pg=2</ref> Increased strength improves your muscle tone, which can help make your muscles more defined and noticeable long before they get bigger! | + | #Train for strength before you reach for the big weights. Strength training exercises focus on proper form and technique, not on how much weight you can lift at once.<ref name="rf1">http://www.mayoclinic.org/healthy-lifestyle/tween-and-teen-health/in-depth/strength-training/art-20047758?pg=2</ref> Increased strength improves your muscle tone, which can help make your muscles more defined and noticeable long before they get bigger! |
#*Heavier weight training is best left for puberty, when hormonal changes make for optimum muscle growth. If you're a late bloomer, get ahead of the game by strengthening and toning your muscles now! | #*Heavier weight training is best left for puberty, when hormonal changes make for optimum muscle growth. If you're a late bloomer, get ahead of the game by strengthening and toning your muscles now! | ||
#*Work out for periods of 30-45 minutes. That should be enough time for at least a few different exercises. | #*Work out for periods of 30-45 minutes. That should be enough time for at least a few different exercises. | ||
#*Work out 2-3 times per week for 4-6 weeks. Give yourself 1-2 days off between workouts to allow your muscles to rest, recuperate, and grow. | #*Work out 2-3 times per week for 4-6 weeks. Give yourself 1-2 days off between workouts to allow your muscles to rest, recuperate, and grow. | ||
| − | #*The simplest exercises use body weight as resistance to strengthen your muscles.<ref>http://kidshealth.org/kid/grow/boy/getting_muscles.html</ref> Check out some examples below. | + | #*The simplest exercises use body weight as resistance to strengthen your muscles.<ref name="rf2">http://kidshealth.org/kid/grow/boy/getting_muscles.html</ref> Check out some examples below. |
#Pump out some push-ups. Stretch out your body face down on the floor. Put your palms flat on the floor close to your shoulders. With your legs straight and your toes touching the floor, push your upper body up and away from your hands until your arms are nearly extended. Slowly lower yourself back down to the starting position. That's one repetition, or rep. | #Pump out some push-ups. Stretch out your body face down on the floor. Put your palms flat on the floor close to your shoulders. With your legs straight and your toes touching the floor, push your upper body up and away from your hands until your arms are nearly extended. Slowly lower yourself back down to the starting position. That's one repetition, or rep. | ||
#*Complete a set of 6-10 reps. Rest for 1-2 minutes, then try to complete another set of 6-10 reps. | #*Complete a set of 6-10 reps. Rest for 1-2 minutes, then try to complete another set of 6-10 reps. | ||
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#*Medicine balls come in a variety of sizes and weights. Hold one against your chest for extra resistance while you do sit-ups. | #*Medicine balls come in a variety of sizes and weights. Hold one against your chest for extra resistance while you do sit-ups. | ||
#*Grip strengtheners are basically springs with a handle on each end. Hold one with your thumb around one handle and your four fingers around the other handle. Slowly squeeze the two handles together to perform 1 rep. Start with a set of 10-15 reps with one hand, then do a set with your other hand. | #*Grip strengtheners are basically springs with a handle on each end. Hold one with your thumb around one handle and your four fingers around the other handle. Slowly squeeze the two handles together to perform 1 rep. Start with a set of 10-15 reps with one hand, then do a set with your other hand. | ||
| − | #*Take your squats to the next level with a resistance band!<ref>http://www.sport-fitness-advisor.com/resistance-band-exercises.html</ref> Stand with both feet shoulder width apart on a resistance band, and hold the ends in front of you at shoulder height. Use the same form and range of motion as a body weight squat. | + | #*Take your squats to the next level with a resistance band!<ref name="rf3">http://www.sport-fitness-advisor.com/resistance-band-exercises.html</ref> Stand with both feet shoulder width apart on a resistance band, and hold the ends in front of you at shoulder height. Use the same form and range of motion as a body weight squat. |
| − | #Keep a change of workout clothes handy. Yes, you'll want to save your everyday clothes from becoming a sweaty, smelly mess. But to properly develop strength and promote flexibility, exercises should always be performed through a full range of motion.<ref>http://www.ncbi.nlm.nih.gov/pmc/articles/PMC3445252/</ref> Wear loose, breathable clothing that won't restrict your movements. Light shorts, sweatpants, and tee shirts are ideal. | + | #Keep a change of workout clothes handy. Yes, you'll want to save your everyday clothes from becoming a sweaty, smelly mess. But to properly develop strength and promote flexibility, exercises should always be performed through a full range of motion.<ref name="rf4">http://www.ncbi.nlm.nih.gov/pmc/articles/PMC3445252/</ref> Wear loose, breathable clothing that won't restrict your movements. Light shorts, sweatpants, and tee shirts are ideal. |
===Hitting the Weights=== | ===Hitting the Weights=== | ||
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#*Make staff aware of any health conditions you might have. Such details are often covered on waivers and other entry forms used by the facility. | #*Make staff aware of any health conditions you might have. Such details are often covered on waivers and other entry forms used by the facility. | ||
#*If you have already been working out at home using body weight or light resistance, let them know. Someone may ask you to demonstrate a few exercises in order to check your form and offer pointers. | #*If you have already been working out at home using body weight or light resistance, let them know. Someone may ask you to demonstrate a few exercises in order to check your form and offer pointers. | ||
| − | #Select exercises that will result in the most growth. Because of the hormonal changes that take place during puberty, teenage bodies are primed for a lot of potential muscle growth. Take advantage of growth spurts with ''compound exercises'' that require the use of multiple muscles and joints at once.<ref>http://www.muscleandfitness.com/workouts/workout-tips/teenage-weightlifting-guide</ref> Here are three of the most fundamental compound exercises in the weight room: | + | #Select exercises that will result in the most growth. Because of the hormonal changes that take place during puberty, teenage bodies are primed for a lot of potential muscle growth. Take advantage of growth spurts with ''compound exercises'' that require the use of multiple muscles and joints at once.<ref name="rf5">http://www.muscleandfitness.com/workouts/workout-tips/teenage-weightlifting-guide</ref> Here are three of the most fundamental compound exercises in the weight room: |
#*[[Bench Press|Bench Press]] | #*[[Bench Press|Bench Press]] | ||
#*[[Do a Squat|Squats]] | #*[[Do a Squat|Squats]] | ||
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#*Workouts that pair muscle groups together. Work out abs and legs on Tuesday, back and biceps on Thursday, chest and triceps on Saturday. | #*Workouts that pair muscle groups together. Work out abs and legs on Tuesday, back and biceps on Thursday, chest and triceps on Saturday. | ||
#*Over the course of a week, you should be able to work every muscle group in your body at least once. | #*Over the course of a week, you should be able to work every muscle group in your body at least once. | ||
| − | #Split up your workout according to muscle actions, like pushing and pulling.<ref | + | #Split up your workout according to muscle actions, like pushing and pulling.<ref name="rf5" /><ref name="rf6">http://www.bodybuilding.com/fun/6-compound-movements-build-mass.htm</ref> Pushing motions work the chest, shoulders, and triceps arm muscles. Pulling motions work the back muscles and the biceps muscles in your arms. |
#*Pushing exercises include bench presses and pushups. | #*Pushing exercises include bench presses and pushups. | ||
#*Pulling exercises include different types of [[Perform Bent over Rows|rows]]. | #*Pulling exercises include different types of [[Perform Bent over Rows|rows]]. | ||
#*Alternate "push" and "pull" days at the gym. | #*Alternate "push" and "pull" days at the gym. | ||
#*Core exercises and cardio can be given their own day in the gym, or thrown in with any of the specific muscle group days. | #*Core exercises and cardio can be given their own day in the gym, or thrown in with any of the specific muscle group days. | ||
| − | #Make steady increases. Progress through your workout routine by regularly increasing weight, the number of sets, or the number of exercises. Muscle fibers can only get bigger by continually pushing them to new limits.<ref>https://www.unm.edu/~lkravitz/Article%20folder/hypertrophy.html</ref> This is called ''muscle hypertrophy''. | + | #Make steady increases. Progress through your workout routine by regularly increasing weight, the number of sets, or the number of exercises. Muscle fibers can only get bigger by continually pushing them to new limits.<ref name="rf7">https://www.unm.edu/~lkravitz/Article%20folder/hypertrophy.html</ref> This is called ''muscle hypertrophy''. |
| − | #*In the first four weeks, spend each workout performing 3 sets of 4 exercises for a total of 12 sets. Then add a 4th set to each muscle group exercise for maximal gains.<ref>http://www.ncbi.nlm.nih.gov/pubmed/12618576</ref> | + | #*In the first four weeks, spend each workout performing 3 sets of 4 exercises for a total of 12 sets. Then add a 4th set to each muscle group exercise for maximal gains.<ref name="rf8">http://www.ncbi.nlm.nih.gov/pubmed/12618576</ref> |
| − | #*For the best muscle gains, do 8-12 reps per set.<ref | + | #*For the best muscle gains, do 8-12 reps per set.<ref name="rf5" /> Do fewer reps than you would for light strength training. |
#*Start out with a comfortable weight and slowly increase the weight for each set. When you can perform 8-12 reps with no trouble, your muscles have gotten used to that weight. It's time to add more! | #*Start out with a comfortable weight and slowly increase the weight for each set. When you can perform 8-12 reps with no trouble, your muscles have gotten used to that weight. It's time to add more! | ||
#*Keep a log of your workouts so you can accurately increase the weight each time. | #*Keep a log of your workouts so you can accurately increase the weight each time. | ||
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#*To re-fuel your body and repair your muscles immediately after a strenuous workout, keep a post-workout protein bar or shake handy. | #*To re-fuel your body and repair your muscles immediately after a strenuous workout, keep a post-workout protein bar or shake handy. | ||
#*Many different protein bars are available in stores if you need a last-minute snack. Check labels for details on protein content and other nutrition information. | #*Many different protein bars are available in stores if you need a last-minute snack. Check labels for details on protein content and other nutrition information. | ||
| − | #Consume food in the proper ratio. 55% of your daily calories should come from carbohydrates, 25% should come from protein, and 20% should come from healthy fats.<ref>http://www.bodybuilding.com/fun/transformation-plan-mb-teen-male-nutrition-plan.html</ref> That may seem like a lot of carbs, but they're your body's main energy source. You need a lot of carb energy to ensure that your body doesn't have to start consuming muscle-building protein for fuel. | + | #Consume food in the proper ratio. 55% of your daily calories should come from carbohydrates, 25% should come from protein, and 20% should come from healthy fats.<ref name="rf9">http://www.bodybuilding.com/fun/transformation-plan-mb-teen-male-nutrition-plan.html</ref> That may seem like a lot of carbs, but they're your body's main energy source. You need a lot of carb energy to ensure that your body doesn't have to start consuming muscle-building protein for fuel. |
#*Healthy carbs come from fruits, vegetables, and whole-grain cereals, breads, and oatmeal. | #*Healthy carbs come from fruits, vegetables, and whole-grain cereals, breads, and oatmeal. | ||
#*Protein in meals comes from chicken, lean red meat, and fish. | #*Protein in meals comes from chicken, lean red meat, and fish. | ||
#*Healthy fats come from seeds, nuts, avocados, olive oil, and peanut butter. | #*Healthy fats come from seeds, nuts, avocados, olive oil, and peanut butter. | ||
| − | #Use nutritional supplements wisely. Supplements are meant to bolster the amount of protein and other nutrients that your body uses to repair and build up hypertrophic muscles. Use supplements in addition to a good meal, not as a substitute for one!<ref>https://www.muscleandstrength.com/expert-guides/teenage-bodybuilding</ref> | + | #Use nutritional supplements wisely. Supplements are meant to bolster the amount of protein and other nutrients that your body uses to repair and build up hypertrophic muscles. Use supplements in addition to a good meal, not as a substitute for one!<ref name="rf10">https://www.muscleandstrength.com/expert-guides/teenage-bodybuilding</ref> |
#*Always discuss supplement usage with a coach, trainer, or parent before making them part of your muscle building regimen. | #*Always discuss supplement usage with a coach, trainer, or parent before making them part of your muscle building regimen. | ||
#*[[Make-a-Protein-Shake|Protein shakes]] are a good way to ingest extra protein and other nutrients between meals. Protein powders can be purchased at any health food store or online. | #*[[Make-a-Protein-Shake|Protein shakes]] are a good way to ingest extra protein and other nutrients between meals. Protein powders can be purchased at any health food store or online. | ||
#*Vitamins, minerals, and fatty acids are just as important to muscle building as protein. Multi-vitamins pack a lot of essential nutrients into a daily tablet. Tasteless fish oil pills are a good source of healthy fatty acids. | #*Vitamins, minerals, and fatty acids are just as important to muscle building as protein. Multi-vitamins pack a lot of essential nutrients into a daily tablet. Tasteless fish oil pills are a good source of healthy fatty acids. | ||
| − | #Learn to count calories. Calorie counting is not a diet, but a way to keep track of the amount of energy that comes from food and the amount of energy used by your body.<ref>http://www.choosemyplate.gov/men-and-women</ref> | + | #Learn to count calories. Calorie counting is not a diet, but a way to keep track of the amount of energy that comes from food and the amount of energy used by your body.<ref name="rf11">http://www.choosemyplate.gov/men-and-women</ref> |
#*There are several ways to [[Count-Calories|count calories]]. Many fitness websites and apps have built-in calculators to help you. | #*There are several ways to [[Count-Calories|count calories]]. Many fitness websites and apps have built-in calculators to help you. | ||
#*If daily calories from food total more than the daily number of calories you burn, you will gain weight. | #*If daily calories from food total more than the daily number of calories you burn, you will gain weight. | ||
| − | #*To build noticeable muscle mass, try to increase your daily food intake by 300-500 calories per day.<ref | + | #*To build noticeable muscle mass, try to increase your daily food intake by 300-500 calories per day.<ref name="rf9" /> |
#*If daily calories from food total less than the daily number of calories you burn, you will probably lose weight. Never lower your calorie intake if your goal is to add muscle mass! | #*If daily calories from food total less than the daily number of calories you burn, you will probably lose weight. Never lower your calorie intake if your goal is to add muscle mass! | ||
#Don't worry about following a flawlessly perfect/italic muscle building diet! Adolescents are constantly growing and so their metabolism can take more punishment than the average adult's. As long as you stay true to your workouts and maintain a balanced diet, chowing down on some junk food from time to time won't derail your muscle man goals. | #Don't worry about following a flawlessly perfect/italic muscle building diet! Adolescents are constantly growing and so their metabolism can take more punishment than the average adult's. As long as you stay true to your workouts and maintain a balanced diet, chowing down on some junk food from time to time won't derail your muscle man goals. | ||
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== Tips == | == Tips == | ||
*If you don't feel ready to enter a gym, a workout routine using body weight and light resistance is a great way to start shaping up in the privacy of your home. | *If you don't feel ready to enter a gym, a workout routine using body weight and light resistance is a great way to start shaping up in the privacy of your home. | ||
| − | *Begin any workout with a warmup. Warm-up activities help to increase body temperature and blood flow to your muscles.<ref | + | *Begin any workout with a warmup. Warm-up activities help to increase body temperature and blood flow to your muscles.<ref name="rf4" /> Run in place, outside, or on a treadmill for 5 minutes. |
*Remember that strength gains will always come before size gains. You'll get a lot stronger before you get any bigger, but both will come with enough time and patience. | *Remember that strength gains will always come before size gains. You'll get a lot stronger before you get any bigger, but both will come with enough time and patience. | ||
*Whey and casein protein powders are both milk by-products. Vegan protein supplements are available if you're lactose intolerant. | *Whey and casein protein powders are both milk by-products. Vegan protein supplements are available if you're lactose intolerant. | ||
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*Talk to your doctor and parents about the dangers of anabolic steroid use and other performance enhancers. Resist the temptation to bulk up at any cost - the cost will be your health and your integrity! | *Talk to your doctor and parents about the dangers of anabolic steroid use and other performance enhancers. Resist the temptation to bulk up at any cost - the cost will be your health and your integrity! | ||
*It can be hard to redefine yourself as a teenager when your peers are used to you looking and acting a certain way. But the changes you're trying to make will hopefully last long after school is over! | *It can be hard to redefine yourself as a teenager when your peers are used to you looking and acting a certain way. But the changes you're trying to make will hopefully last long after school is over! | ||
| − | *Adolescents with heart conditions should NOT strength train or engage in intense workouts without consulting a doctor first.<ref | + | *Adolescents with heart conditions should NOT strength train or engage in intense workouts without consulting a doctor first.<ref name="rf4" /> |
== Related Articles == | == Related Articles == | ||
