WEEK SIXTY :: What Is The Best Workout For A Young Teen Trying To Stay Healthy?

[the_fake_webmaster]

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* Note: How can I win? Answer all questions in the order that they are asked.

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TOPIC: What Is The Best Workout For A Young Teen Trying To Stay Healthy?

For the week of: 11/20 - 11/26
Sunday @ Midnight Is The Final Cut (Mountain Time, US & Canada).

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Whether they are training for football, track, or just to be healthy - a good training routine with a sound diet is more important than many realize. In addition modern technology affects teenagers more than anyone else. Television, video games and numerous fast food chains make it hard for teenagers to stay in healthy shape.

What is the best workout for a young beginner teen trying to stay in healthy shape? A sport (Ex. Football, track, baseball)? Be specific.

What differences in training would you see between these two age groups: 13-14 and 18-19? *Both groups are absolute beginners.

At what age is it safe to start working out?

Bonus Question: How important is nutrition for teens who are trying to be healthy? Training for sports? Please explain.

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Don't discuss any other topic in this section. ONLY discuss the question above.

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The best response will get $75 in credit, and second place will get $50 in credit to use in our online store and will have their workout posted on our main site for the world to see!

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* New Rule: Any exercise not listed on our exercise listing (http://www.bodybuilding.com/fun/exercises.htm) must be accompanied by a full and complete description and pictures (or a link to the exercise(s) where pictures and description are given).

Thanks,
Bodybuilding.com

[haiz69]

TOPIC: What Is The Best Workout For A Young Teen Trying To Stay Healthy?



Simply put Mark Rippetoe's Starting Strength Routine is the best workout Ppogram for a young teen trying to stay in shape. It only requires three days in the gym, with less than or about an hour in the gym each of those days. Especially with the busy lives of teens these days, a workout program that is efficient and productive is the best bet.

The Program

Workout A:

3x5 Squat
3x5 Bench Press
1x5 Deadlifts
2x8 Dips

Workout B:

3x5 Squat
3x5 Standing military press
3x5 Bent Rows (or power cleans)
2x8 Chin-ups (Recommend if doing cleans)

Assistance Work:

With this program, assistance work is NOT NECESSARY. Run it how it is set up! If you must, only add in 2 sets or curl and 2 sets for triceps on the the last workout for each week. I would suggest doing weighted situps at least twice a week however.

To Run the program, simply alternate between the workouts, so that you are working out three times a week. For example:

Week 1:

Monday - Workout A
Wednesday -Workout B
Friday - Workout A

Week 2:

Monday - Workout B
Wednesday - Workout A
Friday - Workout B


Weight:

Regarding the weight and sets, make sure to use the SAME weight for each set. For example, if you do the first set of five at 150 pounds, you also do the last two sets at 150 pounds.

The goal is to increase the weight lifted each week. If you stall on a certain lift, lower the weight for a few weeks and work back up to your previous max. Whenever you can add weight to the bar, do it! Never compromise form for weight however.

Warm-Up:

Because you will be lifting heavy weight for low reps, a proper warmup is very important. An example of a good warmup would be:

2x5xbar (sets x reps x weight)
1x5x85
1x3x125
1x2x155

Then you work sets would be at 170. This is just an example. Be sure that you are always ready to lift the heavy weight.

I gurantee that if you run this program, you will grow. Plain and simple!


What differences in training would you see between these two age groups: 13-14 and 18-19? *Both groups are absolute beginners.

I would not change a thing between these two age groups. The only fact that matters is that both groups are absolute beginners. This program helps to re-inforce proper technique and really hits the big compound lifts. Both groups would benefit greatly from using this program.


At what age is it safe to start working out?

I feel that 12-13 is a good age to start working out. It is not necessary, but I feel that if someone wants to begin working out at that age, that there is nothing wrong with it. When starting that early however, it is even more important to use good form, as to avert possible injuries that could stick with teens for the rest of their lives.


Bonus Question: How important is nutrition for teens who are trying to be healthy? Training for sports? Please explain.


For teens who are trying to stay healthy and are training for sports, nutrition doesn't have to be strictly regimented, but by following a few guidelines, teens can live a very health livestyle:

Avoid Trans fat
Limit Refine Sugars
Avoid Alcohol
Eat Fruits and Vegetables
Eat/Drink Dairy Products
Get Enough Protein
Eat Healthy Fat
Choose Complex Carbohydrates over Simple Carbohydrates

A health diet is an important part of living a healthy life and for teens, it should not be too difficult. Getting a decent amount of protein, eating healthy fat, and choosing the right carbohydrates can make a major difference in attitude, emotion, and performance in school/sports. If you are dedicated to living a healthy lifestyle, working out and having a healthy diet go hand it hand.

[ManInTheBox]

Good Luck To Everyone! :)

[Xtrainer]

Here's mine, good luck all.

[Blink41]

Finally the site is up again. Will, i submitted my TOTW article to your email yesterday at 10-11 PM. Good luck to everybody

[Aussie LTD]

i know it's late but the site was down all day for me

it would be a nice way to come back to totw

[Mtguy8787]

I emailed mine last night when the site was down.. but just in case.

[hjayp]

Any workout that has the big 3 ( Bench, Squat and Dead lift) mix up your Iso as you see fit. Eat somewhat clean and get some good rest. Cut down on the Junk Food and Video Games.