Advice on working out and healthier eating

[Nicholls]

Hello folks. My question is simple. I am 15 years old and I am looking to start lifelong habits of good eating and exercise. I've almost finished any growing that I have to do (I'm about 5 foot 9 and my dad was 5 foot 8 so if I haven't finished I probably will soon) so I am about the right sort of age to start weight lifting of some sort, without the possibility of stunting my growth (sometimes weight lifting can damage cartilage in the joints and prevents your limbs from growing for those who do not know). My diet is quite good really, I only drink about 3 British units of alcohol a week (if that) and generally I eat quite a good diet. In terms of regular exercise I do an hour at school on my timetable and an hour and a half at kickboxing classes

My question is what is the best method of starting good exercise habits, and in particular how could I best build up my muscle strength?

[Iksander]

I highly DO NOT recommend weight lifting. As a professional martial artist, I recommend you should only use weights to hit muscle groups that cannot be hit with the hundreds of variations on pushups/situps/squats... (and they shouldn't exceed 10 lbs).

Start out with 50 pushups, 50 squats and 50 situps - work at it until you can do all three in one day each day of the week without being sore the day after and without taking any breaks at # 25.

After that you can research Hindu Pushups, Hindu squats, figure 8 situps, and back bridging with your head (kinda dangerous though, do it with someone).

If you really do this I suggest a controlled diet, very simple.

Mornings: Fruit and lots of it - maybe a slice of toast or two, the Glycogen in the fruit gives your muscles alot of good energy for the workout.

Afternoon: Carbs! Lots of them! Pasta is great for carbs...

2-4 pm you should perform this workout, set one hour your max time limit, so you don't over work yourself if you can't quite get to 50 yet.

Dinner: Proteins, alot of them WITH NO STARCHES! When you eat protein with starches it processes the starch into fat instead of usable energy and the protein isn't utilized as efficiently as it could.

Protein shakes are highly recommended for this - solid protein (steaks, etc...) are also good choices (because it is actual animal protein) but take longer to digest and aren't as high in protein value... Depending on your body type it will be more productive for you to eat animal protein over plant-based protein.

Vegans have argued that with me quite a bit - but, there really are stark differences in body type. If you have Teutonic blood, animal protein will be your best bet, with a shake to finish it off.


Running and swimming are unbeatable exercises - do not run on pavement or concrete, only dirt or rubber track, or your knees won't like it.

Stretching is also something you should do regularly.


One very compelling reason not to use weights is this: you build your muscles faster then you build your tendons, which is natural, but unnatural when the tendons can't handle the stress the muscles put on them (from using heavy weight with few repetition).

[Iamsuperman]

I disagree with anything said about how weight training can be harmful, even to prepubescents, if done properly.

I started working out when i was 14, and i have grown about 3 inches since. I have stayed on the projected path on height charts as well (http://www.teengrowth.com/growth_cha...ight_3_18.gif).

If you always train with partner, never do max lifts, maintain correct form, and keep the reps high (12+) IMO you will only make a positive affect on your body.

The best piece of advice i could offer you is to simply buy a well-regarded weight training book such as Amazon.com: Getting Stronger: Weight Training for Men and Women (Revised Edition): Books: Bill Pearl,Richard Golueke because every person you talk to will have a different opinion, and by reading the book you will become aware of the important precautions you must follow that other people wouldn't normally tell you.

[Shamou]

Originally Posted by Iamsuperman

I disagree with anything said about how weight training can be harmful, even to prepubescents, if done properly.

I also agree with you... no problems if the exercises are done properly... as the muscles develop, so will the ligaments, tendons and skeleton...

And, unless I am mistaken, Schwarzenegger started training in his early teens... and he did a pretty good job...

.

[Uplift]

Gidday Nicholls, I am a personal trainer with 35 years experience, and I started training around 14 years old. I have also played elite level sport, and combined it with weight training. There are always going to be different opinions on weight training and sports performance, and health, but I would like to stress to you that there is a difference between weight training for health and fitness, weight training to enhance sports performance, weight lifting or powerlifting, and body building.

Linford Christie credits weight training as the key to becoming a world champion. Ricky Hatton, Mike Tyson and Evander Holyfield used weights extensively to aid in becoming world champions. So did Andre Aggassi and Serena Williams. Mark Kerr and Mark Harmon were two of the numerous world champion mixed martial artists who used weights to vastly improve performance. Bruce Lee used weights. All top, professional sporting teams have weight rooms and coaches. When used properly, weight training is awesome...proven beyond doubt. It helped me get faster, stronger, tougher, more confident, improved reflexes, recovery and flexibility.

But the most important thing, is that I came out of sports injury free, even fitter, and at 51 years old, can do what ever I feel like doing. I can surf all day if I feel like it, and the waves are firing. If I want to give something a go, or learn something new, I can, with the confidence that my body won't limit or fail me. Weights taught me about balance, and about how most sports eventually create imbalance, resulting in worsening injuries and problems. So my advice to you is to start slowly, make a big effort to look around and find some one that can prove that they know what they are doing, and that can prove that they can teach you, or train you, in a way that will enhance your health, fitness and quality of life. Make that your goal, shop around, you will know when the right thing appears. There is a lot to learn, mistakes can be extremely costly and leave you with severe injuries. Time is with you, but training around your age is awesome, you are all set and primed to grow, it is natural, good for you. There is a reason you feel the need to exercise, your mind and body are urging you. Go for it, set yourself up for life. But value and protect yourself, learn the easy way! Have fun! Balance, remember balance!

[escapee]

Balance, remember balance!

The golden word that's easily taken for granted ..

[Nicholls]

Much appreciated advice from everyone. Just so you know Iksander I'm already working towards daily pushups/situps etc (along with some kickboxing stretches that exercise all the muscles in the legs). However I really can't ignore the advice that Uplift gave to me and he is correct in that all sports teams have weight training regimes. I guess I'll have to look around for someone who can give me direct advice and help on weighlifting (bearing in mind I cannot directly ask you here for on the spot advice). I also might hunt for a book on the subject if the worst comes to worse. Thanks for the advice everyone, I'm off to start a lifetime of fitness!