Let me ask you this, What if you didn’t lose any weight but stripped 50% of the fat mass you have now and be stronger, look muscular and feel great? There is three areas where weight comes from, muscle, organs, bone, water (66% of your body is water & 90% of muscle is water but 60% of all cells are fat) and fat.
Fat is important. Not body fat but the fat you eat. Olive oil, almonds, avocados, walnuts, grass-fed beef, whole eggs (don’t worry about the misinformation on cholesterol). Eggs are the best protein source. Eat them raw and don’t worry about getting sick, its not true. You can tell if an egg is good or not. You must have a plan and execute it. Are you with me so far?
90% of what you look, feel and are like is food. If you eat badly you look bad (fat). Now not all fat people have bad diets. You have to remember there are a lot of factors.
You are 14! Keep it Simple! Why? Because it really is. If personal trainers really knew how simple it was they would had never gotten certified. Trust me. I have done a lot of research and I don’t need a piece of paper from some organization supporting real and natural knowledge. You don’t have to worry about all the knowledge.
Just remember one thing. Do what works for you. Try one thing at a pace of 6 weeks. If you start something give it time to see the benefits. After this 6 week period rest for 7 days. Don’t do anything. Recovery is important. Sleep 8hrs minimum.
Command your parents to support you. Tell them what you want to do and tell them to help you. Period. If they don’t support you, report them to child services. Just joking! Really, you need a support group.
Believe you can! IT IS ALREADY DONE! Attitude is 99% of life.
There are some basic rules to follow. Have breakfast. Its the most important meal of the day and make sure its the biggest meal of the day. Eat carbs only after you workout. Each meal contains protein. Drink 1gal of water every day. Use your hand to measure the protein consumption for at least every 4hours.
Drink 3oz of olive oil every day. Don’t ask why, just do it. Don’t eat carbs when you drink olive oil. Eat 2 cups of green veggies every day and eat 2 apples a day. Apples help you burn fat. Eat 2oz of almonds or walnuts a day.
Gold Rule:
If it comes in a box, bag, can, wrapper and has more than 2 ingredients, DON’T EAT IT! Stick to real food. You need to develop a strong will.
With all that nutrition info you are set to start your workouts. This is very basic. You need to perform 4 basic, HEAVY (weight that is challenging but doesn’t affect the PROPER FORM of the exercise), exercises 2 times a week with 3 days of rest in between. During one rest day SPRINT 20yd 3 times.
Play a sport on the other rest days. Don’t run a mile and don’t to any aerobics. The training your doing is pumping your heart enough. Trust me.
HARD WORK = RESULTS.
Tell your high school football coach you want to get really strong and fast. Train with the team. If your parents don’t support you FIND somebody who will.
Use this site to learn proper form.
http://www.uwlax.edu/strengthcenter/vide…
and use this site for workout plans, nutrition, motivation (if you can’t motivate yourself why are you even asking this question online)
My recommended workout schedule:
Sat - Push Day
- Squat
- Bench
- Standing Over Head Press or Military Press
- Dips
Sun - OFF
Mon - Sprint 20 yards three times (this is an all out effort)
I don’t want to hear any excuses. Just do it. You set limits. Know thy self. Don’t kill yourself. This is a long journey. Changing one’s body takes years. There is no overnight magical pill or exercise. Hard work = Results, period.
Tue - OFF
Wed - Pull Day
- Romanian Deadlift
- Bent-over Row
- Chin-up
- Upright row
Thu-OFF
Fri-OFF
Sat - Repeat.
Warm-up by performing 15 reps of all exercises with the Olympic bar.
You want to execute each set with 3-6 reps in less than 15 seconds. How many sets? Don’t worry. Just get to a total of 25 reps.
Rest 90 seconds between sets.
Do one exercise at a time.
Rest 3minutes between exercises.
Stretch AFTER your workout.
Drink 40-60oz of water during the workout.
Drink a carb/protein shake after workout.
Surge is the best @ http://www.T-Nation.com
Also get creatine.
To enhance fat loss you must build muscle because it’s active, live tissue that uses energy. I’m trying to keep it simple. If you add muscle to your frame which is what you need to focus on because of your age and the amount of available hormones in your blood.
Look kid, I’m telling you like it is, straight up realistic truth. No BS. If you start here and then find friends who lift and get involved in an active and healthy lifestyle you WILL succeed.
Don’t worry about looking like an animalistic beast. It will take you at least 10 years of HARD work look like those guys on the website and magazines. Oh yeah, by the way, stay away from all health, fitness or muscle magazine they are full of crap.
Trust me I have read to many of them. I won’t deny some of them have good info but lets face it, all they want to do is SELL you a copy. There is free information on the internet. Listen to your gut. This is the best way to start or tell your football coach to train you. Find friends and support. I can’t stress this enough. It’s a shame if your parents won’t support you. I got your back.
Be safe, stay healthy, keep a sharp attitude (it’s already done), don’t give up, keep pushing and keep it simple.
Peace and Love
-Roberto
PS DON’T USE STEROIDS!!!