I need help!

[curtisd]

Ok, i need some help, im about 4' 8" and im about 135-145 pounds and i am thirteen. I am looking for a diet and routine to help me lose fat and gain muscle.

I currently have a bench and a barbell, a couple dumbells, a treadmill and a whole bunch of weights ranging from 5-50 pound weight things.

So im basically looking for a way to burn off fat and gain muscle.

 

[SlimShady]

You are only 13 years old, so you need to keep eating so you can grow. Don't get into any extreme diet. Just try to eat plently of good foods and cut out all sweets, colas and fast food. If you need more specific ideas, ask Jodi or Emma in the nutrition section of this site.

As for the workout, look into a full body workout that you can do a few times a week. On your off days, do some cardio for about 30 minutes per session. You'll start losing weight in no time at all.

 

[curtisd]

Are there any recomended full body workouts?

 

[CowPimp]

Deadlifts 2 x 8-12
Olympic Squats 2 x 8-12

Bent Rows 2 x 8-12
Chinups 2 x 8-12

Bench Press 2 x 8-12
Military Press 2 x 8-12

Decline Situps 2 x 12-15
Hyperextensions 2 x 12-15

Standing Calf Raises 2 x 12-15

Try this one 3 days per week, with at least one day of rest in between each session. Also, don't worry about losing fat right now. Once you advance further into puberty, you will lose some of that fat because of increased testosterone levels and such. Lifting won't stunt your growth, but inadequate nutrition might.

 

[j rizz]

yeah man.. dont worry about the fat. if you eat healthy clean food then as your body grows it will just use that fat up and your body will fill out.

 

[sgtneo]

dont worry to much about it atm, you are coming up to the bes titme to start training so eat eat and eat some more, if you are really concerned about body fat maybe do some cardio once or twice a week

Neo

 

[curtisd]

Deadlifts 2 x 8-12
Olympic Squats 2 x 8-12

Bent Rows 2 x 8-12
Chinups 2 x 8-12

Bench Press 2 x 8-12
Military Press 2 x 8-12

Decline Situps 2 x 12-15
Hyperextensions 2 x 12-15

Standing Calf Raises 2 x 12-15

Try this one 3 days per week, with at least one day of rest in between each session. Also, don't worry about losing fat right now. Once you advance further into puberty, you will lose some of that fat because of increased testosterone levels and such. Lifting won't stunt your growth, but inadequate nutrition might.

Do you know a site that can tell me what those excercises are.. im not really sure how to do them...

 

[sgtneo]

Do you know a site that can tell me what those excercises are.. im not really sure how to do them...

http://www.abcbodybuilding.com/exercise1.htm

all of them are on there

 

[BulkMeUp]

Do you know a site that can tell me what those excercises are.. im not really sure how to do them...

Here is another: http://www.bsu.edu/webapps/strengthlab/Home.htm

 

[WilliamB]

What kinda gentics you think your working with? Are your parents fat or lean? My buddy was a little fat kid back when he was about that age and about 5 years after that all his we will call it baby fat turned into muscle or something, probably not literaly but dont stress being a fatty lol when your that age. Unless you got two obeise parents then you better watch out.

 

[curtisd]

Both my parents are fat.

 

[Celtic Bhoy]

Dont worry, your only 13.When I was 13 I was 4'10" and about 110 pounds.Then I just had a period of growth and was 5'11" by the time I was 18.Same will happen to you, youll have a sudden growth spurt and fill out grand.Like someone else said already, you should just eat lots (and lots) of good food.