Hi i have a 14 year old daughter wants to lose wight and gain some muscle but i'm not sure of a good work out program...
I'm doing mine as a 3 day split to gain big muscle but not sure what she can do...
She gets teased alot and the crying breaks heart so can anyone out there help daughter...
She comes to the gym with me and plays around the the gym stuff but thats about it...
TIA Paul
Help Daughter please...
Moderators: Boss Man, cassiegose
I'd say for now, weights wise stick to bodyweight stuff, certainly to adjust to the biomechanics.
It's not too hard to do things like Squats, Hamstring Curls Planks, Push-ups etc etc weight free, or using basic props like Bands etc etc.
Weights at her age might cause potential issues with Bone structures. At least Bodyweight stuff would get her body accustomed to weights rather than just diving in on little 2-5lb things like an adult woman would.
Cardio perhaps some low intensity interval, to build stamina, but stop the body getting used to it, like steady state will. Possibly stick to 20 minutes initially, and maybe increase the duration by 2 minutes a week. Wouldn't exceed 3 sessions a week, and keep all training limited to 5 days a week.
Physical adjustment, and conservative gradual change is what is needed here, until she's more conditioned, probably in roughly 6 weeks.
Diet, need to know times and meal types.
training suggestions are just that, and maybe others will have some of their own.
Good luck.
It's not too hard to do things like Squats, Hamstring Curls Planks, Push-ups etc etc weight free, or using basic props like Bands etc etc.
Weights at her age might cause potential issues with Bone structures. At least Bodyweight stuff would get her body accustomed to weights rather than just diving in on little 2-5lb things like an adult woman would.
Cardio perhaps some low intensity interval, to build stamina, but stop the body getting used to it, like steady state will. Possibly stick to 20 minutes initially, and maybe increase the duration by 2 minutes a week. Wouldn't exceed 3 sessions a week, and keep all training limited to 5 days a week.
Physical adjustment, and conservative gradual change is what is needed here, until she's more conditioned, probably in roughly 6 weeks.
Diet, need to know times and meal types.
training suggestions are just that, and maybe others will have some of their own.
Good luck.
first YOU'LL need to improve her eating habits...plenty of fruit, veg, salad and protein...only buy what she should eat...basic plan is:
meal 1 - fruit, high fibre cerial (all bran, museli, oatmeal etc)
meal 2 - fruit, tuna tin
meal 3 - meat and salad roll
meal 4 - solid protein (eggs, chicken etc), veg, salad
meal 5 - solid protein, veg, salad
meal 6 - same (maybe cut dinner in half but depends how hungry she gets)
NOTE - BREAKFAST NEEDS TO BE HAD AS SOON AS SHE RISES, NO EXCUSES
training stick with bodyweight stuff choose one from each section and go through circuit style 3 - 5 times x 10 - 20 reps per exercise depending on her ability and exercise diffculty
section 1 - lower body - squats, lunges etc
section 2 - uper body - push up, row etc (buy her a resistance tube from k-mart - $20)
section 3 - jumping - ankle hops, skipping, tuck jumps etc
section 4 - core - prone ab brace, side ab brace, leg raises etc (no crunches)
let me know how you go
meal 1 - fruit, high fibre cerial (all bran, museli, oatmeal etc)
meal 2 - fruit, tuna tin
meal 3 - meat and salad roll
meal 4 - solid protein (eggs, chicken etc), veg, salad
meal 5 - solid protein, veg, salad
meal 6 - same (maybe cut dinner in half but depends how hungry she gets)
NOTE - BREAKFAST NEEDS TO BE HAD AS SOON AS SHE RISES, NO EXCUSES
training stick with bodyweight stuff choose one from each section and go through circuit style 3 - 5 times x 10 - 20 reps per exercise depending on her ability and exercise diffculty
section 1 - lower body - squats, lunges etc
section 2 - uper body - push up, row etc (buy her a resistance tube from k-mart - $20)
section 3 - jumping - ankle hops, skipping, tuck jumps etc
section 4 - core - prone ab brace, side ab brace, leg raises etc (no crunches)
let me know how you go
-
fitnesssarah
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- Joined: Tue Oct 16, 2007 6:51 pm