I'm a 14 yr old boy and i want to build me body right and to have muscles can any one advise me of what to do?

This is a great age to begin a fitness program to build on for the rest of your life. At your age, you will be able to build a basic musculature that will fill out nicely as you grow older. Your hormone levels and energy levels are already at a level thats perfect for this. So, you wont need any supplements at all.





I would start with aerobics and stretching 4 to 5 days a week. Then three days a week (Mon. Weds, Fri.) do weights. Buy a set of Dumbbells at a used sports equipment store and try the program Ive linked below.





Also find out your BMI and how may calories you need and make sure you get at least these, plus a gallon of water a day.





About the only thing I would try is Iron-Teks Essential Naturals whey protein after your weight sessions.





Do This: Fifteen to 30 minutes (or less) before training, consume 20 grams of protein powder in a whey shake (or other low-fat protein source) and 30-40 grams of slow digesting carbs to help you train hard all the way through your workout. Remember to stick with slow digesting carbs here, such as oat bran, oatmeal, rye or whole wheat bread, or sweet potatoes. On nonworkout days, eat that meal as a snack and drop your post workout feeding.





Source: Muscle and Fitness Magazine, April 2007, page 128.








Q: Are there any foods I should avoid after working out?





A: ';The immediate after-effects of a hardcore training session cause the body to act like a sponge, absorbing far more carbohydrates and amino acids from protein than at any other time of day. Muscles burn through glycogen, their stored collection of carbohydrates, during the workout and literally crave them in the post-training phase. That's why you can get away with eating plenty of fast-digesting carbs with little worry about adding bodyfat at this time. Likewise, you need plenty of protein to rebuild the recently traumatized muscle tissue.





That leaves dietary fat the one nutrient to avoid soon after training. Fat slows digestion, and after a workout, you want the opposite -- rapid digestion -- to immediately start the recovery and repair processes and spur the release of hormones that facilitate growth. So until at least 90 minutes after training, avoid proteins with high-fat content such as whole eggs, dairy products and salmon. Your best bet is liquid protein like whey, casein, soy and/or egg protein shakes. Avoid fiber in the 90 minute window after working out because it slows digestion as well; save the veggies, oatmeal and whole-grain breads for other meals.';





Source: Muscle and Fitness magazine, page 70, April 2007 edition.I'm a 14 yr old boy and i want to build me body right and to have muscles can any one advise me of what to do?
Read Body for LifeI'm a 14 yr old boy and i want to build me body right and to have muscles can any one advise me of what to do?
well what i did was went to offseason for baseball and it help but we do a lot of work outs 3 times a weekday


first day we do 3 reps of 10 for upper body


second day is legs diffrent reps but we do squat boxes and leg raises and leg stuff


thrid day arms
I'm 14 too.I play soccer and run track.You should first start with a diet,diet meaning that you don't starve your self.You eat what you want but you exercise.I also like dancing,not as ballet.You need to exercise after this.I lift weights and I run 1 mile in the afternoons.Don't just sit around and do nothing you got to stay active.Try exercising 2 hours at least.Don't try losing stomach first.Start with arms and legs.Before you know it you'll lose your stomach without knowing it.
bench 3x5


squat 3x5


powerclean 3x3


pushpress 3x3


run a mile hard
DONT TAKE PILLS OR CRAP LIKE THAT


CAAAAAAAAAAAAAAARDIO HUN!


walking, jogging, running, swimming


simple easy things like that


also, ab crunches, jumping jacks,


dumbells and steps


maybe take a 30min walk or jog or run


each day like 4-5 days a week


and if you can, go swimming


if you can, do some ab crunches


once in a while couple times a week


jumping jacks can be done around the house


and done very often! for the dumbells, start with


little ones, ones that you can handle


when you go on your walk, bring those along


and while watching tv, lift a few times


like 30 on each side each side and every


second day. steps are an insaaane source of muscle


build up on your thighs and legs


do 30 each day or second day and youll be so tooned!


hope you can take my advice and put it into affect


good luck!
well try and exercise by going to the gym or eating healthier try it!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!
Well you can try working out at least once every day and you can eat right, and be healthy and take a jog at least once a day.