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.
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.
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 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.