Ideas For Teenage Boys

Workout And Body Building Ideas For Teenage Boys

Workout And Body Building Ideas For Teenage Boys

When we talk about working out and body building, adults come to mind, but the truth is teenagers want to look good too. Teenage boys want to look toned and ripped. We can’t blame them can we?

Teenager look up to their dads, uncles, and big brothers who probably talk about working out always, and even the fitness and fashion magazines feature men with toned body.

Their movie heroes from “X-men” and “The Wolverine” have the kind of body most men want too.

If you’re a teen who wants to build your body, odds are you face some unique challenges and circumstances. It is likely that you lack complete control over your daily eating, and you may not always have access to the best gym equipment.

Many of you also feel you are too skinny and weak. Your body is growing in height but not in muscularity. You may feel lanky, awkward, uncoordinated and wish you look much better and could perform better at sports.

There are also some of you who are a little overweight. You want to look better and healthier but don’t know where to start. You ask yourselves what should you eat? How should you exercise?

You may not fit into either of these groups. Maybe you’re athletic, fairly strong, but want to maximize your results. You don’t know where to start or what to change. You’re already working out and making reasonable food choices.

Bodybuilding Tips For Teen Boys

If you are a teen looking to build your body, know that it is easier for some people than others. Your body appearance depends mostly on your genetic make up. If your parents and siblings are thin with a slight build, you are probably genetically predisposed to thinness.

Here are tips for you if you are trying to build your body:

Eat a Healthy Diet:

Make sure you eat a healthy diet. A well balanced diet helps you grow. Your diet should contain all the essential nutrients your body needs. Make sure you eat enough protein.

Contrary to what most fitness blogs would have you believe, excessive protein consumption won’t help build muscle. You need to eat roughly 1.6 to 1.7 grams of protein per kilogram of weight. Lean meat, beans and low-fat dairy will help you meet your quota.

Balance carbohydrates with protein. Healthy, whole-grain carbohydrates are the fuel for exercise.

If you don’t eat enough carbohydrates, protein will be used for energy instead of to build muscle. Eat plenty of fruits, vegetables and whole-grain bread, pasta and cereal.

Workout:

Although what most teens believe is that the longer they workout in the gym the more bodybuilding results they will get, in reality, bodybuilding workouts should not last more than 1 hour tops with 45 minutes being an even more optimal length.

This is so because after 45-60 minutes of intense training, testosterone levels begin to fall and cortisol levels begin to rise.

Not a good scenario for those of you who would like to build muscle and lose some body fat. Therefore, the mission is to get in and out of the gym; so that means no socializing during your workout time.

  • Cardio: Most teenagers should aim for at least 60 minutes of exercise every day, most of which should come from moderate-intensity cardio exercises such as brisk walking or vigorous cardio exercises such as running.
  • Strengthening Exercises: As a teenager, activities that strengthen your bones and muscles should be a part of your 60 minutes of exercise at least three days out of the week. Activities like gymnastics will build your muscle and bone strength, and a gym workout can also help. Strengthening exercise options include body weight workouts such as pull-ups and crunches, resistance tubing exercises, free-weight exercises and weight machine exercises.
  • Be active: You need to be really active to be fit. You won’t need to spend your time calculating how many minutes you did which exercise if you commit to being more active everyday. Your hobbies such as skating, doing yoga, snowboarding and playing with a foot bag are exercises too. If you’re not used to being physically active, start by adding some active habits to your life. Simple changes such as taking stairs rather than escalators, biking to school and stretching during your favorite television show will help you develop the active habit.
  • Don’t Overdo It: Working out is really cool, but don’t over do it. No single number is set as the maximum amount of exercise you should get, but there are times when a healthy habit goes too far. Common reasons you may end up exercising more than a healthy amount is if you’re trying to lose weight or quickly improve your athletic performance. See your doctor if your current exercise plan makes you feel increasingly edgy and fatigued, if you have no appetite, if your heart rate is constantly up during exercise and rest, if your physical performance is suffering, if your muscles and joints constantly feel sore and if you have trouble sleeping.

Supplementation:

Taking supplements is no excuse for poor nutrition. That is the first rule that you need to learn about supplements. The second rule is that not everyone need supplements. Supplements work differently for everyone and some people can have great success while others may get no results.

The third rule is, when you are a teen and/or just starting out you want to keep everything basic. You don’t have to purchase the newest hype out on the market and believe it will take you from skinny to buff or from overweight to six-pack abs.

Supplements that are good for teenagers are:

  • Multivitamin: Multivitamin is a great choice for everyone, not only teenagers because your body needs the proper vitamins and minerals to function efficiently. Eachvitamin and mineral does thousands of biochemical reactions in the body and helps keep your hormone levels steady. You can safely take a multivitamin in the morning (which everyone should do regardless if it is a workout day or not) and also one following your workout.
  • Protein Powder: Supplementing on protein powder is great for increasing your daily protein intake. Teens should strive for one gram of protein per pound of body-weight. Your best choice for a protein powder is whey. Whey is also a great choice for those just starting out because it is inexpensive and very effective.
  • Fish oil: Fish oil is a great source of Omega-3 fatty acids as well as EFAs (essential fatty acids). Good fish oil should include EPA and DHA. These are the “good fats” you’re your body needs. Fish oil also helps improve joint flexibility as well as supporting brain, nerve, and visual function. You can find fish oil in liquid form (which most people don’t like the taste) and also in pill form.

Before you use any type of supplements, it is strongly recommend that you run things by your doctor to ensure that you will not have any adverse reactions. Under normal circumstances, there shouldn’t be any problem with either of these products but it is always best to make sure things are in the clear before you start using any supplements.

Rest:

Rest is important. It is actually the portion of training where you make your gains. While training, it may appear as if your muscles are growing, when actuality, they have a temporary pump where the muscles are engorged with blood that gives them a nice full look. This image disappears a couple hours after the workout has concluded.

You should try and get anywhere from 8-9 hours of sleep a night. Your hormone levels are highest during the night while sleeping so this is prime time to make lean mass gains. Everyone who trains needs some time off to rest. That is why teens shouldn’t train more than 5 days a week. During the off time is when your body will repair the muscle tissues and grow.

Reading this article should help you understand body building techniques. Do not forget, consistency is the key to getting the body you desire.

It takes more time for some people than others. Just do the right thing and you will get there. Read more about anti aging for women and contacting us too.

 

Anti Aging Exercises for Women

The Best Anti-Aging Exercises For Women

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You must have being imagining yourself looking old, weak and wrinkled when you hit 50 or maybe 60. You probably think as you age, you begin to feel too lazy to exercise or there is no need for exercise at all.

You may even begin to think of opting for cosmetic surgery, which costs a fortune to keep you looking young.

Cosmetics surgery is cool if you have the money, but do you even need to spend money on it at all when there are other cheaper and even more effective ways to look young like diet and exercise?

Exercise costs no more than your workout outfits and maybe your pay at the gym-that’s if you don’t want to workout at home. Exercise isn’t accompanied with the post surgical scars that may be an effect of surgery.

The benefits of regular exercise are too many to count. And while short-term goals like weight loss and muscle definition are perfectly valid reasons to work out, they often overshadow some significant long-term benefits of a regular gym routine.

Exercise can be a powerful force in preventing a slew of age health conditions, including osteoporosis, diabetes, and heart disease.

Working out is the newest secret to staying young, and some exercises get the job done better than others. If you want to slow down the clock, follow helpful workout tips listed below.

How Exercise Helps You Stay Young

The powers of a steady fitness routine are impressive. Exercising regularly can help you build stronger muscles, stave off chronic illnesses, and make your clothes fit a whole lot better.

But here is a sweeter benefit of physical activity that deserves a shout-out: the way even moderate amounts seem to shave years off your age, no matter how many birthdays you’ve actually celebrated.

It is true you can’t change your chronological age, but exercise can improve your health to the point where you look and feel younger than you are.

A workout is like nature’s energy drink. It fires up your brain and body so you feel more alert and alive. Exercise puts your body in a state of arousal, which translates into more vitality and a greater sense of well being.

Here is how exercise makes you feel young:

  • Exercise jumpstarts your sex drive

As we age, a lot of changes occur in our body. You may start feeling less interested in sex or start having painful sex. Exercise helps prevent this problem. A sweat session improves blood flow all over your body, including below the belt, and the extra blood surge makes you feel more responsive and increasing arousal.

  • Exercise Gives You Glowing Skin

Working up a good sweat is the equivalent of getting a mini-facial. When the facial pores dilate, sweat expels trapped dirt and oil. Just make sure you wash your face afterward so the gunk doesn’t get sucked back into the pores.

Exercise also reduces bodywide inflammation, helps regulate skin-significant hormones and prevents free-radical damage.

When you exercise, the tiny arteries in your skin open up, allowing more blood to reach the skin’s surface and deliver nutrients that repair damage from the sun and environmental pollutants. These nutrients also rev up the skin’s collagen production, thwarting wrinkles.

As we grow older, fibroblasts [the collagen-producing cells in the skin] get lazier and fewer in number. The nutrients delivered to the skin during exercise help fibroblasts work more efficiently, so your skin looks younger. See more articles here.

  • Exercise improves your posture

Due to muscle loss and bone density changes, your posture takes a hit as you age. Counteract this with strength training, which builds muscle and bone health, especially in your core and along your spine, so you naturally stand taller and shave years off your appearance. Working out also makes you feel more psychologically powerful, so you naturally stop slouching and straighten up.

  • Exercise improves your flexibility

Aging makes your muscles and joints more fixed in place as well, leaving you feeling stiff and rickety. Regular workouts, especially stretching-oriented routines such as yoga and Pilates, keep you loose and bendy.

If cardio workouts are your preference, you can still boost your flexibility by warming up and cooling down with foam roller exercises. This foam fitness tool gets rid of the knots that form in muscle, reducing rigidity.

  • Exercise helps you sleep soundly

A good and restful sleep is like a fountain of youth, and exercise helps you achieve it. Regular exercisers fall asleep more easily and are more likely to experience deep sleep.

A heart-pumping workout would tire you out, but there’s more to it than that. Sleeping well helps all the systems in your body function optimally, so you’re less likely to feel stressed and then toss and turn all night.

Exercise That Keeps You Looking Young

Looking young means good skin, toned and fit body. You have to do workouts that work on the different parts of your body to achieve a toned and younger appearance.

For shapely butt

Either you are in your fifties or twenties, you still want a shapely butt, even if you are not dating again. You can know if a woman is taking good care of her body by just looking at her butt. Saggy butts are really unattractive.

  • Quadruped hip extension

This helps tone your butt, preventing a saggy appearance.

How To Do It: Go down on all fours by placing your hands and knees on the floor. Lift one leg up behind you while keeping the knee bent at an angle of 90 degrees. Your sole must face the ceiling and the thigh must line up with the torso. Do 12 reps with each leg.

  • Squats

Squats are the most popular butt exercise. Want a great butt like that of a 25 year old? Try squats.

How to do it:Grab a pair of dumbbells (of challenging weight) and stand with your feet hip-width apart, holding the weights by your sides. Bend your knees, shift your hips back, and lower down until your thighs are parallel with the floor.

Press through your heels to return to standing, and then immediately curl the weights up toward your shoulders, keeping your elbows glued to sides during the movement. Do 10 reps.

  • Pushups

Pushups work wonders on your butt and thighs. It tones the muscles and keeps it from sagging.

How to do it:Come into a straight-arm plank with your wrists directly below your shoulders, feet hip-width apart. Turn your fingers slightly inward to protect your shoulders. Bend your elbows to lower your body until you’re hovering above the ground. Press back up into a straight-arm plank, keeping your legs engaged the entire time. Do 10 reps

For flat lower abs

Menopause causes some women to store most of their fat in their mid section. This is caused by hormonal imbalance. Fat in this area of the body is ugly. It makes you look older. Working on this part of your body is really essential. Leg lifts are great for this purpose.

  • Leg lifts

Lie on your back, with your legs straightened and your hands placed under your butt. Lift your legs so that your toes are pointed to the ceiling. Slowly bring them down, but avoid touching the floor. Repeat 12 times. Reverse straight leg crunch

Lie on your back with your arms to the sides, palms down. Lift your legs at the hips, and use your abdominal muscles to roll your glutes off the ground. Repeat 12 times.

Doctor holding heart

For a firm bosom

A woman’s breasts age as she grows older. You want your breasts to be firm and not saggy. Saggy breasts makes you look and feel older. Chest exercises can correct this flaw.

  • Push-ups for chest

Lie down on your stomach with hands placed on the ground at shoulder width, and legs straight behind. Exhale and push away from the floor. Inhale as you lower your body, stopping as your elbows reach a 90-degree bend. The hips must be in line with the back and must not rise. Do 10 reps of three sets.

  • Chest fly

This workout will help give definition to your cleavage. Lie with your back on the floor and your knees bent. Grab the dumbbells and position your arms straight above your chest.

Now, in a slow and controlled motion, extend your arms out to the sides, such that your body becomes shaped like a T. When your arms reach the same place as your shoulders, pause for a second and return to the starting position. Do two-three sets of 12 reps each.

  • Chest press

Lie on your back with feet flat on the floor. Hold the dumbbells and position them to the sides of your chest with arms bent at the elbows. Push the dumbbells up and bring them together at the top. Return to the first position, slowly. Do 12 reps for two to three sets.

Facial Exercises

Facial exercises are becoming popular these days. They are as effective as botox, but will not give you instant results.

Your facial muscles need exercise just as much as the rest of your body. And facial exercises work just like regular muscle exercises.

Below are easy to do facial exercises that work on your facial muscles:

  • Raise your eyebrows as high as you can and hold them for five seconds.
  • Open your mouth as wide as possible and stick your tongue out as far as you can and hold for a few seconds.
  • Using your three center fingers, press down on your cheeks and smile as hard as you can to raise your cheek muscles against your fingers.
  • Move your nose as much as you can from one side to another.
  • Lift your eyebrows as high as you can, open your eyes as wide as possible and frown at the same time.
  • Pucker your lips out as far as possible into the shape of an “O.” Then change your expression into a wide smile. Repeat several times.
  • Sit in a comfortable chair and look up at the ceiling. Pucker your lips and stick your tongue out as far as possible to exercise your neck muscles.

Each of these exercises help fight against aging signs on the skin. You can do your preferred exercise in the morning and in the night before you go to bed.

The idea behind facial yoga is the same as for exercising the rest of your body, in that facial muscles will naturally begin to lose elasticity and flexibility with age due to lack of use, which leads to a droopy appearance.

Facial exercises are as effective as cosmetic surgery, but they don’t give instant results. It is advised that you start doing this exercise as early as possible to prevent aging signs.

Save yourself all the ugly signs of aging and start working out right now. You want to feel good, healthy and young. Nothing good comes free. Put that workout outfit now and start turning heads. See our privacy here.