What is the best way to start teenage body building and diet plan suplements etc?

Suit up, warm up, approach the weights... aaaaaaaaaaaannndd lift. lol. Sorry. Couldn't resist.





If you want to bulk up you need to take in sufficient protein or you won't get far. That said you need to do light reps with heavy weights to build up the muscles. This will give you mass. Reverse the operation (light weight with heavy reps) for cutting and defining. Other than that, go for broke.What is the best way to start teenage body building and diet plan suplements etc?
protien+weights=muscleWhat is the best way to start teenage body building and diet plan suplements etc?
Try this, you'll see and feel results in 2-3 days. The muscle will outweigh the fat so don't let the scale discourage you :)





For exercise, try switching it up (Monday work on arms, Tuesday work on stomach, Wednesday work on legs, Thursday Rest, Friday Arms, Saturday Stomach, Sunday Legs) though you can choose your own schedule/plan. Try maybe using different machines for stomach or legs or arms so your body doesn't get used to it. Also, try increasing the amount of exercise you do every week.





For eating, try portion control (70% of your diet is food intake but exercise is also important) eating the serving size and if there is no designated serving size, 1cup if it's a meal and 1/2 a cup if it's a snack.





Breakfast- Whenever you choose


Drink of choice- hour after breakfast (all other drinks being water; one cup of drink of choice)


Lunch- 1hr after Drink of choice


Snack- 1/2 cup, 1 hour after lunch


Dinner- 2 hours after snack





It doesn't matter WHAT you eat unless you're on a specific diet such as Atkins, it's mostly just How MUCH we take in and how OFTEN we take it in. I have problems with over-eating and I'll eat an ice cream, oh I want another and it's not b/c I'm hungry it's b/c I have a craving for it and it feels like I can't wait. Also, eating out of boredom, try drinking water often to prevent hunger. I also have this problem and especially when I'm exercising. (Try buying a treadmill or a few exercising supplies or maybe you can get a gym subscription) and bring with you in an insulated glass/mug full of ice b/c I always and alot of other people always want a little something to feel like their eating or munching on and this is perfect b/c it's hydrating and you get the little munch out of it.


Also, how I said about buying some equipment or gym subscription, I'd recommend you buy your own that way you pay a little extra and the rest is free not 1/2 the price every month or whatever. Try buying about the things (one for legs, one for stomach, one for legs and maybe as you get more into, you could add more). Also, if you lift weights try increasing the amount of weight each weeks or two. :)


Hope this helps! Good luck!


Also, calculate your intake so you know how much to work towards burning plus extra for the muscle :)





I'm twelve and this has always worked for me b/c I have a fat gene and I always maintained my weight and lost it if I got off track :)





Also, go to youtube.com and search 8 minute abs, 8 minute buns, 8 minute arms, and 8 minute legs and do one video ONE time a day, trust me only once. :)
Do full body weight training 2-3 times a week and focus on the compound movements e.g. Bench Press, Deadlift, Squats, Millitary Press, Lunges. If you just have to work your arms: Dips, Curls, Close grip bench press





The only supplments I would recommend are whey protein (for muscle growth) and Creatine (for increased power and endurance).
I know I'm probably being really annoying by mentioning this but do you know that teenage body building can stunt your growth? Especially if you're under 16? '; A teen will not have grown enough to support lifting weights until they are 15 or 16 years old. Starting before this point can cause injuries and lead to developmental problems.';





Back to your question, I read that ';When it comes to gaining lean muscle mass, most teen bodybuilders think that bodybuilding supplements are the most important part of the equation. However, this could not be any further from the truth.


Understand that supplements do not make up for improper training, or lack thereof, or a low quality diet. They only work when your diet and your training program are optimal. You should not even think of adding bodybuilding supplements to your program up until your bodybuilding training is serious and your diet is comprised of the right food choices at the right intervals.'; The source below will tell you all about the right supplements.