if u r 13 that means ur muscles are still getting formed so it wont be a good idea to start right away with weights, also depending on ur body type starting with weights at that age might cause u some problems once u stop! (dont think u wont stop because life will force you many times to stop that is the sad truth, i always said nothing will make me stop but in 2 years of workout i had to stop about 7-8 times, and after each time i would start burning fat all over again( really sorry to tell you this)) but i like that u r into it so if u really want to go ahead and get stronger at ur age the best thing would be doing pullups, pushups, setups, and body weighted squads. of course u will want to run too but start of with that and if u really want to go for the weights then do it after a year or so just so ur body is kind of ready for it. btw u will only get stronger by doing what u can't do so go ahead and push ur self while doing those till u actually can't do anymore. (i am not the best and if u want to know better go ahead and check out mick chang on youtube he will give u all typs of workouts)
good luck man
stay strong!
im a 14 year old, im a girl
i started exercising and ya i lose weight as well as getting stronger.
i have no trainer just a schedule.
just spread the exercises throughout the day*
50 star-jumps
5km of jogging/walking
30 sit-ups
20 push-ups
lifting 7kg with each hand
do 3-5 laps around a local field
on monkey bars or something do 5-10 chin-ups
eat a good breakfast (i eat: banana, milk, egg)
eat a good lunch (i eat: a sandwich/some noodles)
have a healthy diet
cut down on junk food (eat chocolate 1-3 times a week)(have macaz once every 2 months)
that will help you
it helped me
i started doing this schedule when i was 12
and now i'm 14 and stronger
hope it helped
--safsaf
*do not do it all at once-take breaks every 2 hours and do these exercises
Do what you can do-you still have to push yourself
Your question is difficult due to the lack of info u provided. 13 Typically is the age that coaches begin really introducing weight lifting, real weight training. That said it depends on (genetics, height, weight. (what do you want to accomplish) (what kind of body do you want)
Since I am unaware of your height, weight, build, limitations or special gifts I will give you a basic starter workout for kids your age regardless of anything.
EVERY DAY YOU DO WEIGHTS INCLUDE 100 SIT UPS AND 3 SETS OF CORE TRAING
Week 1) Run / fast walk 45 minutes 3 days out of the week. 2 days of weights in the gym. You will want to use very light weight. You will do all the body parts between the 2 days but only due 3 to4 sets of 6 to 8 reps on each body part. This is to get you acclimated to working out. Also you will be sore, very sore so you don't wanna over due it.
Week 2 INCREASE RUNNIG PACE AND WORK ON PROPER FORM WITH THE WEIGHTS STILL USING LIGHT WEIGHT. 3 days of running 45 minutes / 3 days weights. Day 1) Chest and traps. 5 sets chest, 3 sets traps day2 bicepts 4 sets / triceps 4 sets Day 3) Back, shoulders.
Week 3) PACE AND SPRINT THE LAST 2 MINUTES / WORK ON PROPER FORM HEAVIER WEIGHT & GO TO MUSCLE FAILURE. 4 days running / 3 days Weights . Day 1) Chest and traps. 5 sets chest, 3 sets traps day2 bicepts 4 sets / triceps 4 sets/ Legs 5 sets Day 3) Back, shoulders.
Week 4) You should be seeing results now, feeling good. test yourself. lift heavy. See how much weight you can do with each body part. pay attention to form 4 days running - 30 min or ride bike / 4 days Weights . Day 1) Chest and traps. 5 sets chest, 3 sets traps day2 bicepts 4 sets / triceps 4 sets/ 3) Back, shoulders. 4)Legs 5 sets Day
After, if your serious. work out 5 days a week. Do 15 minutes cardio, lift weights for an hour, cardio again for 45 minutes, 100 sit ups 3 to4 core exercises.
In terms of the actual exercises and how to do them. NOTHING IS BETTER THAN REAL WEIGHTS. MACHINES SIMULATE WEIGHTS. EAT 45 MIN BEFORE GYM. DIET.
IF YOU WANT ILL CHECK THIS SOON AND ILL ANSWER QUESTIONS
Work out your body with weights and eating right, reading and doing problems for your brain, and stuff like that
in what area of your body Tom?
