Are you a teenager who wants to gain weight, or slim down? Or, are you happy with your current weight, but want to build muscle? Whatever the reason, it's important for teens to do cardio and strength training, and adopt a healthy diet.
Step
Part 1 of 3: Adding Cardio Workouts
Step 1. Start slowly and increase slowly
Doctors recommend teens to exercise at least one hour every day. If you're not used to exercising, start slowly. Try walking ten minutes every day after school. Add a minute each day until you can walk an hour per day. If there is no safe place to walk, try taking the stairs. Start going up and down stairs five times on the first day, then increase each day until you can go up and down the stairs 20 times without stopping.
Step 2. Do cardio exercises in front of the TV
If you can't miss your favorite show, do a jumping jack during a commercial. Or, specify that you must burpee 5 times each time a character does x, y, or z.
Step 3. Join the game sports
If you don't like running, there are plenty of other ways to do cardio. Look for information at school about recreational leagues of basketball, swimming, baseball, or hockey.
- Recreational leagues don't usually train as often as school teams, so this is a great option if you can't commit to spending a lot of time.
- If you're struggling with endurance, try sports that tend to require short runs, such as tennis, softball, or baseball.
Step 4. Try a solo activity
If you don't like team sports, you can skateboard, rollerblade, bike, or play basketball in your yard. Anything that moves your body and increases your heart rate will help you get fitter.
Step 5. Find a job that allows you to be active
If you can work part time, find one that allows your body to move. Campground counselors and daycare staff often chase children and play all day. Serving a table in a busy restaurant also always gets the body moving. Consider tending the garden, raking fall leaves in the neighbor's yard, cleaning the yard, and tidying the garden in the spring and summer. Some moving companies will hire part-time teens during the busy season, or you can find work at your local supermarket.
Part 2 of 3: Building Strength
Step 1. Use what you have
Most teens don't have access to a gym so you'll need to take advantage of what you have at home. There are many types of strength training that don't need to be done in the gym or with special equipment. You can do push-ups, planks, crunches, or sit-ups at home.
- You can do exercises with your own body weight (such as push-ups or sit-ups) before using the weights. This will help build muscle mass before lifting weights.
- You can also use everyday objects to lift weights. For example, fill a bottle with water to make dumbbells.
- You can also check out used load sales to store in your bedroom, garage, or backyard. Sometimes used equipment is sold at a low price.
Step 2. Go to the gym if you can
If you join a sports team, you may have access to the school gym, or the school allows all students to use the gym during certain hours. Ask your trainer or gym teacher when the gym's opening hours are so you can use the equipment there. Or, if your parents join a club, for example, find out what perks you can get.
Step 3. Join a class or team
There are several schools that offer weightlifting, club, or team classes, or exercises specifically designed for teens and young people in the gym. This makes you more motivated, always exercising, and having a workout buddy.
Step 4. Find friends
Strength training almost always requires a friend. A friend can stand by you to make sure you don't drop the barbell to your chest while lifting weights, or pay attention to your technique.
Step 5. Take it easy
Your body needs time to get used to strength training. So, don't rush. Start with light weights and just a few reps, and build up slowly. Strenuous training from the start can lead to injury.
Remember that because you are a teenager, your body is still growing and changing. This means that you can injure your bones, joints, muscles, and tendons if you're not careful
Step 6. Focus on technique
Find out what the correct way to lift weights is, and start with small weights to master the technique before increasing the weight. Incorrect technique can lead to injuries, which will not help you get in shape in the long run.
Step 7. Don't overdo it
Do marine exercises about three times a week. Never lift weights every day. Muscles need time to recover, and overtraining will only lead to injury. You can do cardio and strength training alternately.
Part 3 of 3: Eating Healthy Food
Step 1. Watch your calorie intake
The number of calories needed depends on your age, weight, and activity level. Here's a general guide:
- Teenage boys ages 11–13 need an average of 1,800 to 2,600 calories per day.
- Young men ages 14–18 need an average of 2,200 to 3,200 calories per day.
- Teenage girls ages 11–13 need an average of 1,800–2,200 calories per day.
- Teenage girls ages 14–18 need an average of 1,800–2,400 calories per day.
- Teens who engage in vigorous exercise need more calories than the average teenager. For reference, check the following recommendations
Step 2. Consume complex carbohydrates
Complex carbohydrates provide energy and aid digestion. Whether your goal is to lose weight, stay in shape, or build muscle, you should eat a lot of complex carbohydrates (about 50–60% of your total diet). The best sources of complex carbohydrates are:
- Fruit (which is great for busy, always-active teens because fruits like apples, oranges, pears, and bananas can be carried everywhere)
- Starchy vegetables (such as potatoes and corn)
- Green vegetable
- Whole cereal
- Nuts
- Legumes (such as peas, soybeans, and peanuts).
Step 3. Choose good fats
Less than 30% of your diet should be fat, but you should choose good fats (don't go for fast food and sugary foods because these types of fats are not good for you). Fat helps absorb important vitamins, such as A, D, E, and K, which you need to stay fit and healthy.
- The best fats are unsaturated fats. This type of fat is found in foods such as olive oil, peanuts, cashews, avocados, walnuts, salmon, and anchovies.
- Busy teens can ask parents to provide nuts as a snack full of good fats.
- If you're trying to gain weight, you may need to eat less saturated fat (like dairy and red meat) in your diet. Although excessive amounts can cause heart disease, these foods generally do not cause problems in moderate amounts. If you want to lose weight, avoid saturated fat types.
- Trans fats are the worst. This type of fat is found in commercial pastries, fried foods, and packaged foods. Stay away from these foods, especially if you want to lose weight.
Step 4. Consume healthy dairy products
Dairy products improve bone health, which is very important if you want to be in shape. If you want to gain weight, replace low-fat milk with full-fat milk. Low-fat milk or skim milk is a better option for those of you who want to lose weight.
Try mozzarella sticks as a snack if you're hungry. Yogurt is easy to carry and is now also available in a squeeze pack
Step 5. Eat lean protein
Protein is essential if you want to get stronger or participate in team sports. Protein helps build muscle. Options are legumes, chicken, turkey, and fish.
Step 6. Drink water
Opt for water over juices, sodas, or sports drinks (which tend to be a bit sweet). You need lots of water (about 8 to 10 glasses a day if you are over 13 years old) to meet your body's fluid needs if you want to be fit.
Warning
- It's a good idea to talk to your doctor before starting any type of exercise program. Ask your parents to schedule a physical exam.
- Stay away from steroids or strength enhancing drugs. It may be tempting to use drugs to build muscle (especially if your friends are progressing faster), but the long-term effects of drug use have been linked to cancer, heart disease, and infertility. So, this option is not worth it at all.
