Need help with a fitness schedule

[TashLee]

Im a 14yr old (Girl) and i want to lose some wait and gain some muscle the only thing iv really been doling is running.
but i dont no where to start and what exercises that would help me can anyone help?

[Boss Man]

Firstly I want to say WELL DONE for taking this decision, I really am proud of you wanting to take such good care of yourself at such a tender age. GOOD ON YOU .

Start out light on basics.

So work each muscle group 2x each, with each exercise movement repeated 8-10 times.

This would work for you.

Squats. 2 sets, 8-10 reps per set.

Lunges. 2 sets, 8-10 reps per set.

Deadlifts. 2 sets, 8-10 reps per set.

Dumbell Bench Press. 2 sets, 8-10 reps per set.

Bent Over Barbell Rows. 2 sets, 8-10 reps per set.

Shoulder Press. 2 sets, 8-10 reps per set.

Planks 1 minute.

Thne do the schedule in a week liek this.

Day 1 Weights.

Day 2. Cardio

Day 3. Weights

Day 4. Day off.

Day 5. Cardio

Day 6. Weights

Day 7. Cardio.

On the weights you want the lightest bar or Dumbell for small muscles like Shoulders and the next size up for bigger ones. Your body needs to adapt to this for around 4-6 weeks, so eays does it is key.

GOOD LUCK and please do keep us posted, or if you have any other questions you'd like answering don't hesitate to ask. We as a community will be proud and happy to support you all the way .

You seem a like a really sweet and lovely young "Lady", so we will do what we think we can to help you and support you for as long as you want us to okay .

Chin up and best wishes and be proud of yourself for taking such a wonderful decision with your life. You're embarking on a long but rewarding path in life and I hope your achievements never fail to make you happy

GOOD LUCK again .

[david4pointpt]

Circuit training is the best way to lose weight while adding tone to the muscle. If you have never picked up a weight before you should hire a trainer that knows what they are doing. Too many high school kids and even younger are being taught the wrong form on exercises. Do you want to pay for a physical therapists Mercedes? Learn exercises using very light weight or just body weight.

An example of a circuit I would give you is: Rest time between exercises is no longer that 20 seconds.

1) Push-ups ( hands on a bench or higher if you can not perform regular push-ups) no core during kneeling push-ups, waste of time.

2) Lunges ( 1 minute or failure if can't reach 1 minute)

3) horizontal pull ups ( hang from a smith machine heels on the ground)

4) Squats ( 1 minute or failure if can't reach 1 minute)

5) Dumbbell curls( light enough to get 15 reps good form)

6) tricep push down ( light enough to get 15 reps good form)

Rest 1 minute then perform circuit again. Complete 3-4 circuits.

Cardio can be performed after circuit. Since you have been running you can start the interval training. Warm up for 5 min, sprint 100% for 30 seconds, walk for 2 min. repeat cycle 10 times. This type of training has proven to lose fat in women.

When you are not sore later in the week do circuit again. Maybe 2 -3 days later.

Any questions you can find me at http://gymsinsanantonio.com/, http://www.4pointpt.com/ , or http://homegymdesigner.com/

[JanetH1212]

If you want to lose weight at your age, I think you are on the right track with your running. Walking briskly, jogging, and running are the very best ways to burn fat. You are young and growing, so I wouldn't overdo it. For the sake of your health, just go running for 15 minutes a day. You should be able to carry on a conversation. Keep up with some daily runs, then try to eat healthier, you will lose weight.

[ratetrainer]

some natural food are help to improve your muscles . its the best way to improve your health.