abracadabra11
Member
I find your numbers to be very low (read pathetic). Now, I know that sounds discouraging, but it shouldn't. Let's just say, you have a lot of upside. You need to focus on a few key areas: diet, exercise, rest, and discipline.
No single element will be enough. Eat healthy and eat often. You should be constantly supplying your body with energy. Again, this doesn't mean you should be splurging. Think small meals. Your snacks should center around fruits and vegetables. You can throw in some whole grains as well, but try and save those for your larger meals. Do not supplant soda with gatorade. Instead, replace it with water. Gatorade, like soda, has lots of sugar. It can be an excellent supplement, but it should be used only in such a fashion.
Doing pushups and situps in between commercial breaks is nice, but it's certainly not enough. You're old enough to be doing real workouts. Weight training - you need some. Hit the big muscles, stay away from the smaller ones (at least initially). Chest, back, shoulders and legs (shoulders and legs should be a combo and each workout should incorporate abs). That should be your bread and butter. 3 days a week should be sufficient at the beginning. If possible, try and work out with someone else. A spotter should allow you to get more out of your workout (but it's often difficult or impractical to find someone with a similar schedule). Once you've built your core muscles, you can start to incorporate the 'pretty boy' ones (i.e. biceps, triceps, etc.).
Rest is essential. Your diet will give you the necessary nutrients to repair and rebuild your muscles after your workouts; proper rest will ensure that those nutrients are put to good use. Rest incorporates two main components: sleep and off-days. The sleep part is simple. Get 8 hours every night and try to be consistent with the times that you workout, wakeup, and go to sleep. Don't waste your off-days. Do something light that isn't too taxing (some sort of sport - basketball, racquetball, whatever).
Discipline. Once you've created your plan you need to commit yourself to it. It sounds particularly simple, but it's probably the part that eludes most people. If you think you might struggle with this part, then try and get someone to help. Ask your dad,g/f, brother, friend, whomever, to help keep you accountable.
Good luck.
No single element will be enough. Eat healthy and eat often. You should be constantly supplying your body with energy. Again, this doesn't mean you should be splurging. Think small meals. Your snacks should center around fruits and vegetables. You can throw in some whole grains as well, but try and save those for your larger meals. Do not supplant soda with gatorade. Instead, replace it with water. Gatorade, like soda, has lots of sugar. It can be an excellent supplement, but it should be used only in such a fashion.
Doing pushups and situps in between commercial breaks is nice, but it's certainly not enough. You're old enough to be doing real workouts. Weight training - you need some. Hit the big muscles, stay away from the smaller ones (at least initially). Chest, back, shoulders and legs (shoulders and legs should be a combo and each workout should incorporate abs). That should be your bread and butter. 3 days a week should be sufficient at the beginning. If possible, try and work out with someone else. A spotter should allow you to get more out of your workout (but it's often difficult or impractical to find someone with a similar schedule). Once you've built your core muscles, you can start to incorporate the 'pretty boy' ones (i.e. biceps, triceps, etc.).
Rest is essential. Your diet will give you the necessary nutrients to repair and rebuild your muscles after your workouts; proper rest will ensure that those nutrients are put to good use. Rest incorporates two main components: sleep and off-days. The sleep part is simple. Get 8 hours every night and try to be consistent with the times that you workout, wakeup, and go to sleep. Don't waste your off-days. Do something light that isn't too taxing (some sort of sport - basketball, racquetball, whatever).
Discipline. Once you've created your plan you need to commit yourself to it. It sounds particularly simple, but it's probably the part that eludes most people. If you think you might struggle with this part, then try and get someone to help. Ask your dad,g/f, brother, friend, whomever, to help keep you accountable.
Good luck.
