Any tips for a extremely unfit teen?
Tags:
- skinny
- weak
- fit
Last response: in Sports & Wellness
geekykido
April 18, 2013 6:02:22 PM
My weight is just right. Although, I do not have much muscle and I can't run too far either....at a max 200 meters. It definitely shows when I play dodgeball or what ever..my reaction time is horrible. Also, when playing Basketball where there is constant running, or as a QB in Football.
So any tips from adults who went through the same thing?
So any tips from adults who went through the same thing?
More about : tips extremely unfit teen
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Reply to geekykido
The Stealthinator
April 21, 2013 1:11:51 AM
DEADLY9996
July 10, 2013 4:52:57 PM
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TheStillPitt
July 19, 2013 7:17:59 AM
I was about 150 lbs in high school, pretty skinny, ran a bit, nothing crazy.
I joined the military and am now significantly more fit. I however, am not advocating you joining the military. I found that lots of people in the military really aren't particularly fit. I didn't get into really good shape until quite a ways in, when I really fell in love with working out.
You have to find an activity that you enjoy that's related to fitness. I like running, weight lifting, and swimming. I hate doing it how the military does it though. Doing things in formation, or getting stuck in gyms with a whole lot of confinement bore the hell out of me.
You're here, so you're likely smarter than your average teenager technically. Think of your body the same way you think of a computer. It's all about tweaking what you get out of it over time. I make up my own workouts because i know how my body functions. I know that lifting this or that in a certain way focuses on certain things and i apply those to strengthen my body as a whole.
I know that's all pretty rambling and unhelpful, but try to focus on a few things the next time you work out. Try these specifically,
Run for 20-40 minutes. I know this sounds incredibly difficult, but look at it this way, you're not racing anyone other than yourself. If you get tired, slow your pace, try to keep running, but if you need to run - walk that's fine. Just make sure you're pushing yourself to your max.
After you finish your run, do a set of pushups in a decline. Do sets of 10, 9, 8, or whatever you're comfortable with. Rotate through them as quickly as you can.
After you're done with that as a workout, you're going to feel pretty bad, but... you should also feel pretty good. Don't focus on how it's hard to breathe or how locked up your arms are. Moving into stretching out a bit, control your breathing, and focus on all those sweet chemicals your body is now producing. You'll feel pretty euphoric if you really push yourself.
It's a great feeling, but it's also a good indicator you pushed yourself to the best of your ability. Feed off of what you feel and that you have a set goal you can work toward. Simply getting faster and stronger. Read as much as you can about working out (for free on the internet mind you. You don't have to pay for any of it)
If you still feel like continuing on you can check out things like crossfit. Use some of their workouts, then when you get comfortable start building your own.
I'm 180 lbs now, it took years to build up that much lean muscle. I eat a mostly vegetarian, dairy free diet. I run 5k in under 19 minutes, squat 450+ lbs, can do at least 20 pullups at any given time, have run triathlons and half marathons.
And I was just like you in highschool. It just takes time and discipline, but you can make it fun for yourself.
Most importantly, don't worry about what anyone else looks like or feeds you. Learn what works for your body type, we're all built differently. You may feel a little slower than your peers, but the most important thing in highschool is to enjoy it. I spent my summers with my friends, playing videogames, rpgs, watching crappy horror movies. I wouldn't give any of that up to be with the more fit crowd. You can get better by yourself or with friends, but don't think that anyone who's physically stronger than you is any better. Your mind is truly your most powerful attribute. It's the only way people complete iron mans, and ultra marathons.
Good luck friend.
I joined the military and am now significantly more fit. I however, am not advocating you joining the military. I found that lots of people in the military really aren't particularly fit. I didn't get into really good shape until quite a ways in, when I really fell in love with working out.
You have to find an activity that you enjoy that's related to fitness. I like running, weight lifting, and swimming. I hate doing it how the military does it though. Doing things in formation, or getting stuck in gyms with a whole lot of confinement bore the hell out of me.
You're here, so you're likely smarter than your average teenager technically. Think of your body the same way you think of a computer. It's all about tweaking what you get out of it over time. I make up my own workouts because i know how my body functions. I know that lifting this or that in a certain way focuses on certain things and i apply those to strengthen my body as a whole.
I know that's all pretty rambling and unhelpful, but try to focus on a few things the next time you work out. Try these specifically,
Run for 20-40 minutes. I know this sounds incredibly difficult, but look at it this way, you're not racing anyone other than yourself. If you get tired, slow your pace, try to keep running, but if you need to run - walk that's fine. Just make sure you're pushing yourself to your max.
After you finish your run, do a set of pushups in a decline. Do sets of 10, 9, 8, or whatever you're comfortable with. Rotate through them as quickly as you can.
After you're done with that as a workout, you're going to feel pretty bad, but... you should also feel pretty good. Don't focus on how it's hard to breathe or how locked up your arms are. Moving into stretching out a bit, control your breathing, and focus on all those sweet chemicals your body is now producing. You'll feel pretty euphoric if you really push yourself.
It's a great feeling, but it's also a good indicator you pushed yourself to the best of your ability. Feed off of what you feel and that you have a set goal you can work toward. Simply getting faster and stronger. Read as much as you can about working out (for free on the internet mind you. You don't have to pay for any of it)
If you still feel like continuing on you can check out things like crossfit. Use some of their workouts, then when you get comfortable start building your own.
I'm 180 lbs now, it took years to build up that much lean muscle. I eat a mostly vegetarian, dairy free diet. I run 5k in under 19 minutes, squat 450+ lbs, can do at least 20 pullups at any given time, have run triathlons and half marathons.
And I was just like you in highschool. It just takes time and discipline, but you can make it fun for yourself.
Most importantly, don't worry about what anyone else looks like or feeds you. Learn what works for your body type, we're all built differently. You may feel a little slower than your peers, but the most important thing in highschool is to enjoy it. I spent my summers with my friends, playing videogames, rpgs, watching crappy horror movies. I wouldn't give any of that up to be with the more fit crowd. You can get better by yourself or with friends, but don't think that anyone who's physically stronger than you is any better. Your mind is truly your most powerful attribute. It's the only way people complete iron mans, and ultra marathons.
Good luck friend.
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Reply to TheStillPitt
Beachnative
July 19, 2013 1:10:06 PM
Alan98
July 31, 2013 2:08:11 AM
I personally feel having muscles isn't everything that you need,stay fit as much as you can by making physical activities a part of your daily life.
Eat the correct food for muscles gaining do some specific workout that will help you mate.
EMR NEWS
Eat the correct food for muscles gaining do some specific workout that will help you mate.
EMR NEWS
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Reply to Alan98
The Stealthinator
August 1, 2013 9:49:47 PM
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Reply to The Stealthinator
couspit
March 31, 2014 5:01:54 AM
EthanPark
April 6, 2014 7:05:39 PM
I used to do Insanity and it's pretty challenging & fun for about a month. In that month, you'll see huge gains though if you stick to it. I'd slowly transition over to jogging then challenging myself with interval sprints. Keep in mind that you should probably exercise according to time instead of distance since you will want to increase your speed as you get more fit. Light muscle building is recommended. ie. ab workouts with planks, crunches, leg raises. bicep curls with water gallon jugs or anything else in the house (you can even buy those resistance rubber bands since they're cheap and effective), pullups, pushups, lunges, etc.
This is reminding me of how lazy I've become in 2014... ugh.
This is reminding me of how lazy I've become in 2014... ugh.
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Reply to EthanPark
peterorl
April 12, 2014 3:05:04 AM
Cedrikus Magnus
May 6, 2014 9:49:59 PM
My best advise would be: find a physical activity you actually enjoy! The point is not to go to the gym twice a week for 2 years, but to find something you'll enjoy and that will keep you active for your life.
In my case for example, I love biking. So I do it when I can to go to work, I do long rides (100 km/60m) with my fit friends or just stroll along with my wife on the weekend to go picnicking. It never feels like I have to make an effort and it keeps me fit (and has done so for the last 20 years)
In my case for example, I love biking. So I do it when I can to go to work, I do long rides (100 km/60m) with my fit friends or just stroll along with my wife on the weekend to go picnicking. It never feels like I have to make an effort and it keeps me fit (and has done so for the last 20 years)
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Reply to Cedrikus Magnus
geekykido said:
My weight is just right. Although, I do not have much muscle and I can't run too far either....at a max 200 meters. It definitely shows when I play dodgeball or what ever..my reaction time is horrible. Also, when playing Basketball where there is constant running, or as a QB in Football.So any tips from adults who went through the same thing?
I deal with this all of the time at work (I work in a hospital) and here's what the doctors all say:
1. Go see a doctor- a family physician or an internist- first before starting anything. There are two reasons for this. The big one is that there are some rare heart conditions that can cause the tragic sudden death of an otherwise apparently healthy younger adult while exercising that happens to somebody every couple of years and gets widely broadcast in the news. The docs can ask you questions and listen to you to screen for that. They can also provide specific counseling based on your particular situation as far as exercise and weight loss goes.
2. Weight loss is a permanent lifestyle change. You have to alter what you do on a daily basis and keep it up indefinitely. This means start slow and increase slowly with your diet and exercise and expect fairly modest changes over time. The docs typically say 2-3 pounds a month is about the most to expect to lose if you are actually doing it right. That's still 25-35 lbs/year and that's a rate you can sustain over the long term. Crash diets nearly always cause a rebound when you can't sustain them any longer and you gain more weight back than you lost once you stop them. That's particularly unhealthy and some studies say it's considerably worse than not losing the weight in the first place.
3. Weight loss is a combination of eating fewer calories, eating more healthy foods, strength training, and aerobic exercise. Any one of those in isolation isn't likely to do it unless you are in a very controlled environment like being incarcerated where you're only fed a limited number of unappetizing calories and no more. Many previously overwight or obese jail patients lose a lot of weight in jail because of the relatively small amount of bad school cafeteria-quality food. One of the docs in clinic who also sees a lot of patients in the county jail half-jokes about running a side business of having people go to jail to lose weight.
Personally I alternate days in doing about a half an hour lifting free weights one day and then running or riding the exercise bike for half an hour the next. That works for me, it may not work for you.
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Reply to MU_Engineer
gojesus93
July 26, 2014 9:41:51 AM
Start small. You have to start somewhere to get anywhere. Do what you can and then next week push yourself harder. and then the next week and the next week. If you feel like you're too heavy to do any serious cardio, start by lifting weights. When you drop some clothing sizes, then try the cardio. It'll take time but just hang in there. Also for diet, eat less junk and eat more good things (lean protein, more veggies, more fruit, more whole grains) Whole grains (like oatmeal) for breakfast is best, more protein and veggies for dinner. Lunch should be an even mix of both carbohydrates (carbohydrates are things like breads, pastas, things like that), protein and veggies.
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Reply to gojesus93
kimatahi
July 30, 2014 10:02:10 AM
danydevito
August 15, 2014 4:05:40 AM
MU_Engineer said:
geekykido said:
My weight is just right. Although, I do not have much muscle and I can't run too far either....at a max 200 meters. It definitely shows when I play dodgeball or what ever..my reaction time is horrible. Also, when playing Basketball where there is constant running, or as a QB in Football.So any tips from adults who went through the same thing?
I deal with this all of the time at work (I work in a hospital) and here's what the doctors all say:
1. Go see a doctor- a family physician or an internist- first before starting anything. There are two reasons for this. The big one is that there are some rare heart conditions that can cause the tragic sudden death of an otherwise apparently healthy younger adult while exercising that happens to somebody every couple of years and gets widely broadcast in the news. The docs can ask you questions and listen to you to screen for that. They can also provide specific counseling based on your particular situation as far as exercise and weight loss goes.
2. Weight loss is a permanent lifestyle change. You have to alter what you do on a daily basis and keep it up indefinitely. This means start slow and increase slowly with your diet and exercise and expect fairly modest changes over time. The docs typically say 2-3 pounds a month is about the most to expect to lose if you are actually doing it right. That's still 25-35 lbs/year and that's a rate you can sustain over the long term. Crash diets nearly always cause a rebound when you can't sustain them any longer and you gain more weight back than you lost once you stop them. That's particularly unhealthy and some studies say it's considerably worse than not losing the weight in the first place.
3. Weight loss is a combination of eating fewer calories, eating more healthy foods, strength training, and aerobic exercise. Any one of those in isolation isn't likely to do it unless you are in a very controlled environment like being incarcerated where you're only fed a limited number of unappetizing calories and no more. Many previously overwight or obese jail patients lose a lot of weight in jail because of the relatively small amount of bad school cafeteria-quality food. One of the docs in clinic who also sees a lot of patients in the county jail half-jokes about running a side business of having people go to jail to lose weight.
Personally I alternate days in doing about a half an hour lifting free weights one day and then running or riding the exercise bike for half an hour the next. That works for me, it may not work for you.
Waaaait a minute...go to the doctor before starting any sport? Why should he do that? Of course he has to start easy and careful but there is no need to go to a doctor, it makes everything more complicated as it should be. Plus he does not want to loose weight.
My advice to try some team sports because if you have a team that motivates you, everything is easier and you get a good fitness without thinking about it. U could start with playing volleyball, it is not the most exhausting sport but one of the most fun in my opinion
Have Fun
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Reply to danydevito
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