~~16 Yr Old New To Weight Training~~

[mjm07]

Hi, I’m a 16 year old male and I’ve decided to start getting back in shape (not that I'm totally out of shape, I just want to get in much BETTER shape) by doing some weight training and cardio. According to my “Weight bench exercise guide” these are the muscle groups affected be each of the exercises:

EXERCISES:
Bench Press—Triceps, Chest, Shoulder
Inclined Bench Press—Triceps, Chest, Shoulder
Military Press—Triceps, Chest, Shoulder
Leg Extension--Quadriceps
Leg Curl--Hamstring
Fly--Chest
Leg Raise—Stomach, Upper Thighs
Bicycle—Waist, Stomach
Sit-Up--Stomach
Dip--Triceps
Preacher Curl—Biceps, Forearm
Wrist Curl--Forearm
Bent-Over Row—Upper Back, Mid Back
Triceps Kickback--Triceps
French Press--Triceps
Pull-Over—Triceps, Mid Back
Isolation Curl—Biceps, Forearm
Front Raise--Shoulder
Bent Lateral Raise—Upper Back, Shoulder
Lateral Raise—Upper Back, Shoulder
Shoulder Shrug—Upper Back
Upright Row—Biceps, Shoulder, Upper Back
Tow Raise—Back of Calf
Squat—Buttocks

MY STORY (Sorry, it's kinda long)

I mainly am looking to loose body fat, and strengthen all of my upper body and a little of my lower body. I mainly do not want to work on my lower body that much because I'm already pretty strong on the lower end..just not upper-body) I would appreciate it if someone could suggest to me, which exercises I should do on what days, and how often I should do them. I am JUST STARTING weight training so obviously I’m not gonna be lifting a whole lot of weight. I have decided to make fitness a way of life for me instead of just a phase, and my goal is to get into very good shape. I have been getting up at 5:20 in the morning to do cardio and lift weights before school because I dont have time after school or at school.
--OKAY, I'm not very good at putting words together and explaining my situation very good on these forums so the bottom line is...I NEED A ROUTINE...Meaning what exercises I should do, and when I should do them.

I would REALLY, REALLY, appreciate any replies because this forum seems better than most of the other ones I have been on. Well anyways thats my story and once again I'd appreciate any replies.

p.s- By the way, Im 16 yrs old, 5'6", and approx 145 lbs.

PSS- I have a HUUUGE butt and I totally hate it. I has completely ruined my life and makes me sooo self-concious. I am serious when I say its ruined my life. Can anyone suggest a way to dramaticly decrease the size of my butt?? I look retarded(no offense to handicaps) and I am even to embarassed to run at P.E because it Jiggles. I HATE IT . I thought maybe lots of cardio would sufficiently help, but I dunno..you people are the experts here so I want to hear what you guys have to say. THANKS AGAIN FOR ANY REPLIES !!

Hell mjm07 and welcome to Discuss Fitness.

You've expressed yourself very well and I am impressed. And I'm impressed that you are up so early in the morning, quite unusual for a person your age. It can be both fun and hard being 16 years old. Fellow students can be so cruel. Use the hard part of being 16 as an opportunity to grow, to endure in moments of adversity.

I'm primarily a bodyweight-only training person meaning that I do not lift weights for most of my exercises. But many people here do and I know that they will jump in and give you some excellent advice. Also, why don't you start an Online Journal here to record your workouts and share your thoughts. You'll get great feedback and support and this will help keep you motivated.

Have a great day and enjoy your youth. Many of us here would like to take a trip down memory lane and spend a day rekindling our life as a 16 year old. I know I would.

[mjm07]

Thanks for the encoragement Pierini. Haha I laughed when you said you would love to take a little trip down memory lane and Re-live 16..I would do almost anything just to NOT re-live my life so far, but..thats another topic in itself haha. Anyways thanks again for the reply...Anyone else have any advice for me?

[Rufiedodg]

Save up enough money to purchase the following book by Stuart McRobert:

Build Muscle, Loose Fat, Look Great.


This is IMO the best book ever written on weightlifting and loosing fat. If you are serious about a healthy life style, you need to purchase the book.

But until then, here is a program to get you started (from the book).

WEEK 1

Same Full Body Routine, Two Times Per Week

1 Squat: Bare Olympic Bar (45 pounds ) 2 sets of 8 reps
2 Standing Calf Raise ( 40 pounds ) 2 sets of 15 reps
3 Bench Press Bare Olympic Bar ( 45 pounds ) 2 sets of 8 reps
4 Dead-lift: Bare Olympic Bar( 45 pounds ) 2 sets of 8 reps
5 Seated Back Support Dumbbell Press ( 10 pound dumbbells ) 2 sets of 8 reps
6 Pull Downs (40 pounds ) 2 sets of 8 reps
7 Dumbbell Shrug ( 20 pounds) 2 sets of 8 reps
8 Seated Dumbbell Curl ( 10 pounds ) 2 sets of 8 reps
9 Basic Crunch ( no weights) 2 sets of 12 reps

Rest 60 seconds between sets of exercise 2 and 5 through 9. Rest 90 seconds between sets of the other exercises.

WEEK 2

Use the same weights, Reps, and rest intervals as week 1. The only change is 3 sets per exercise rather than 2


WEEK 3

FIRST WORKOUT

Same Full body Routine 2 times per week.

Provided the weights used in weeks 1 and 2 were very light for you add weight increments in week 3. Should any exercise be a struggle reduce the weight.
Hold a small wieght on your chest for the basic crunch. Add 5 pounds per bell in the dumbbell excersises, and 10 pounds for the other. But never should you add weight to an exercise if, during the previous workout, you struggled to get your target reps. Should any exercise be a struggle reduce the weight

SECOND WORKOUT

Relative to the previous workout add 10 pounds for exercise 1 through 4, 6, and 7. If however in the previous workout the weights did not feel very light DONT add the weight increments

THE NEXT 9 WEEKS

Until the end of the third month of weight training the program remains unchanged other than for the resistance used on each exercise The rate at which you add weight is critical. If you add it too quickly--which is usual--your exercise teqnique will degrade, and you will start training intensivley too soon which is a recipe for injury and frustration. If however you add weight too slowly you will delay your progress.

The target, at the end of the first three months of weight training is that all exercise invovle NEARLY HARD of a comparable level of exertion. NEARLY HARD training means working until about 2 reps short of what would be your limit on the final work-set

Hope this helps

Dan

[CF-OC_gal]

My advice, listen to your Mom!

You are in good hands with advice from the guys here. I like your attitude. You should go far if you keep up like that. :

Welcome to DF.

[mjm07]

Thanks Rufiedodg for the advice. I looked up that book on amazon and its pretty cheap so I'm going to see if I can buy it soon. Until then I think I will try your routine that you provided for me. I really appreciate you taking the time to write that incredibly long post for me, thanks a ton man. I also want to give a thanks to Brat and anyone else who replies. By the way, I cant remember in I already mentioned it but, the only equipment I have is a weight bench with 100 pounds of weights and the bar isn't a 45 pound bar, its a 3 piece chrome bar that is not very good but I didnt want to ask for a super expensive weight bench for christmas since were tight on money, so that is the bench that I got. I dont have any dumbells or pull-up bars or anything so I'm pretty Limited.....Anyways I think I have written enough for now..Until next time, Later!

[mjm07]

Hey, I need to loose about 10-15 pounds in order to be fit as far as body fat percentage goes. I basicly just have a little bit of a "spare tire" to loose. I am going to be getting plenty of exercise but can anyone suggest what I should eat for my 3 meals a day?...thanks

[WESTY]

Well dude i am 16, and this is my diet...

Protein shake: in morning followed by a bannana n oats

Lunch: Pink salmon sandwhich sometimes with lettuce. (toasted)

Tea: varies usually some type of meat and vegies

Protein shake: just before bed


thats basically mine i am still looking for a decent cereal breakfast other then oats...

Dude i have only just started doing weights like you and am ur age... that is my diet. I am not sure if its good but thats mine i wouldnt mine any ideas on mine aswell.

a good way to lose fat is swimming dude, you'd be quite suprised how fit you can get just from a few laps up and down the pool.:

[gcs118]

At your age and since you're a beginner, you have a ton of free reign. I'd start off doing cardio 3x a week and full body lifting 3x a week. Obviously cut crap foods out of your diet if you can. You don't need books or special routines if you're just starting, anything will work and you'll changes almost no matter what you do. In grade school I was made fun of for having a "bubble butt" and it sucked so I kinda know how ya feel. I'm 20 now, ran 4 years of track and high school and I've been squatting for 4 years too. (ass is normal now lol) Gotta burn fat and build muscle. No one makes fun of a solid ass, girls love it too. Don't get too technical about anything or you'll get burned out. Just go run, or jog or play basketball for cardio. For lifting find a simple routine or just go with a friend and enjoy the weights for an hour or so. If you get too complex too fast you'll get burned out fast.

[WESTY]

i don't do cardio i have stopped you reckon i should re-take it up aswell of weights? and if so cardio then do weights?

[gcs118]

If you're directing that to me, it depends on your goals. It sounds like mjm needs to do a little to burn some excess fat. Doing cardio is never a bad thing either no matter what your goals. I only do it once every week or other week (which is not ideal lol).

[mjm07]

Thanks for the replies people. I was thinking of just getting up ever morning to do a half hour of cardio, and then also do weights every 3 days with some situps and crunches every other day. Also I would cut out the junk food and just eat mostly health foods. I cant really exercise much after school except riding by bike a little bit, because I dont have much time with homework and all. Would that be too extreme or does that sound okay for me because once I start exercising for a while it starts to feel good and I enjoy it. Anyways, tell me what you think...thanks, later

[gcs118]

If you do cardio every morning, 30 minutes is fine, just vary the intensity. By this I mean go on a cycle like easy, medium and tough days. Weights every 3 days sounds fine, just be sure to do compound lifts (bench press, squats, rows, military press) as opposed to isolation lifts (curls, kickbacks). If you want to do situps/crunches every other day that's fine to start with, just don't go too overboard. Abs need to rest and repair/grow/heal just like all other muscles.

[LiftGirl]

Originally Posted by WESTY

i don't do cardio i have stopped you reckon i should re-take it up aswell of weights? and if so cardio then do weights?

Everyone should be doing cardio. After all, the heart is the most important muscle in the body.

I prefer to do weights before cardio, since I go fairly intense in cardio and I'm too tired (and sweaty and gross) to do weights then.

[etothepii]

Originally Posted by Rufiedodg

Save up enough money to purchase the following book by Stuart McRobert:

Build Muscle, Loose Fat, Look Great.


This is IMO the best book ever written on weightlifting and loosing fat. If you are serious about a healthy life style, you need to purchase the book.

But until then, here is a program to get you started (from the book).

WEEK 1

Same Full Body Routine, Two Times Per Week

1 Squat: Bare Olympic Bar (45 pounds ) 2 sets of 8 reps
2 Standing Calf Raise ( 40 pounds ) 2 sets of 15 reps
3 Bench Press Bare Olympic Bar ( 45 pounds ) 2 sets of 8 reps
4 Dead-lift: Bare Olympic Bar( 45 pounds ) 2 sets of 8 reps
5 Seated Back Support Dumbbell Press ( 10 pound dumbbells ) 2 sets of 8 reps
6 Pull Downs (40 pounds ) 2 sets of 8 reps
7 Dumbbell Shrug ( 20 pounds) 2 sets of 8 reps
8 Seated Dumbbell Curl ( 10 pounds ) 2 sets of 8 reps
9 Basic Crunch ( no weights) 2 sets of 12 reps

Rest 60 seconds between sets of exercise 2 and 5 through 9. Rest 90 seconds between sets of the other exercises.

WEEK 2

Use the same weights, Reps, and rest intervals as week 1. The only change is 3 sets per exercise rather than 2


WEEK 3

FIRST WORKOUT

Same Full body Routine 2 times per week.

Provided the weights used in weeks 1 and 2 were very light for you add weight increments in week 3. Should any exercise be a struggle reduce the weight.
Hold a small wieght on your chest for the basic crunch. Add 5 pounds per bell in the dumbbell excersises, and 10 pounds for the other. But never should you add weight to an exercise if, during the previous workout, you struggled to get your target reps. Should any exercise be a struggle reduce the weight

SECOND WORKOUT

Relative to the previous workout add 10 pounds for exercise 1 through 4, 6, and 7. If however in the previous workout the weights did not feel very light DONT add the weight increments

THE NEXT 9 WEEKS

Until the end of the third month of weight training the program remains unchanged other than for the resistance used on each exercise The rate at which you add weight is critical. If you add it too quickly--which is usual--your exercise teqnique will degrade, and you will start training intensivley too soon which is a recipe for injury and frustration. If however you add weight too slowly you will delay your progress.

The target, at the end of the first three months of weight training is that all exercise invovle NEARLY HARD of a comparable level of exertion. NEARLY HARD training means working until about 2 reps short of what would be your limit on the final work-set

Hope this helps

Dan

Follow this until you've gained a few months of experience. Then start doing HST!!!

Hypertrophy-Specific Training : : Official Home of HST