Does anyone have ideas for a 13 year old. Exercises that can be done at home. I have a total body works 5000. can you gimme examples of what can be done to lose fat, and gain muscle fast? thanks. i would like to get shaped pectorals.. and shaped arms and a six pack in about... four months? anyone that can give me a plan would be nice. overall, i would like to be CUT :].

do lots of cardio ie. running, biking, swimming, etc i wouldnt really recommend for some one your age to start lifting weights your bones are still going and if you put to much stress on them they can deform. try some push-ups or chin-ups to built upper body strenght.

okay.. im 13, 5 ' 8'' by the way. around 150 - 155.. -____-. how long should i do cardio and which cardios burn more fat. I have ankle weights ( 15 lbs ) ( removable ) if that would help. Can you give me a sample plan that i caan follow for four months and get NICEEEE results? if so , thank

just do lots of running but i would not recommend using ankle weights they can cause serious damage to ankle and knee joints and are not worth the little bit of extra weight added. as for a plan just keep it up and every couple days take a break let your muscles rest and keep up just being active.

another thing is dont eat junky/fatty/generaly unhealthy foods. junk foods have tons of empty calories(calories with almost no nutrients and long term energy potential) when you take in empty calories your literally starving your body and it will slow your metabolic rate down. need healthy foods with meals 6 times a day to keep your metabolic rate up high burning fat.

uh. can you gimme a sample plan of working out for a week or something. like how many hours of running and how many hours of pull ups pushups, ( can you gime other exercises ). umm. and also a sample eating plan ? lol for a 13 year old. k thanks

also, how do you shape your pecs, and arms and rest without weights. or should i do weights also? i have dummbbels which you can add weights on.

eat right.
do cardio, it's easy no need for plans or nothin. just do it.
push ups,body weight squats. and chin ups if u dont want to use weights.

uhh. can you gimme a sample plan. and also, shaping pecs, and arms. also a sample tiny eating plan for a 13 yr old.

hey, i'm 13, and here's the plan I used, which works great for me, but everyone is different. I have Hoist home gym, can't remember which model. On the poster that comes with it, it lists different exercises for the different muscles, i.e. posterior deltoids, anterior deltoids, obliques, biceps, triceps, etc..... I pick an exercise for each muscle and do 15 reps of it, at a weight that seems very easy to me. Then i increase the weight, so that after doing 10 reps, i'm about dead. I do this until I've worked every muscle. O, yes, one of the most important parts. I run 10 minutes on a treadmill before i "work out". At the rate i run, it's about 10 minutes for .85 miles, which is slow, but the point of it is to increase your heart rate and warm up your body correctly before you work your individual muscles. Then after i work out, i run 5 minutes at the same rate, but after I'm done jogging, i walk for two minutes as a "cool down". I do this every Tuesday, Thursday, and Saturday...hope it helped

i got one thing for ya just do anything that will make sweat 4 ex: jump around on the bed, try going on the monkeybars, go swimming, if your a boy chase after girls if your a girl chase after girls. you know just chill with friends, for gods sake your just kids when you turn 16 THEN go to the gym iight thats what i got say to yall yung'ins, PEACE .

Dude, guys come on. The man is 13, not seven. He's perfectly fine to lift weights and his bones won't deform lol. I don't know where you pulled that one from. You can go ahead and use your home terminator 3000 and do those chest exercises. I've been lifting since I was 11 lifting weight will actually support bone structure as opposed to deterring it as stated by a previous forum member. I suppose if you use too much weight you can possibly fracture a bone but very very very hard to do unless we're talkin' about hundreds of lbs of pressure. And the cardio can be laid off for now. You won't need that, you're young. exercise Smart and hard and don't drink cokes and shy away from fast food and you will reach your goal.

Look man If you really want some help tell us why your doing it. Do you want a girl? Sprots team? and why 4 months. But intill you tell us this find someone older then you that lifts weight and start at the loest wieght they have and ask them to help you work with perfect form on bench press (for you pecs),Deadlift (Ignits the most fat burning muscles you have), also learn the powerclean and live by it never workout without doing it (It is by far the most athletic lift in the weight room)

As for buring fat besides these exersces find a pool and swimm till you can't swimm no more youll burn all the fat you have off before you know it as long as you don't eat to much.

Also do not forget to do pushups pullups and curlups. these are more imprtant then lifting weight try to do these every day if you can.

As for a schdule I let you know but tell me why first

Just do some sports you enjoy. I find rugby good as it gives pretty much all your muscles a work-out and it involves running (cardio). + the adrenaline rush you get is pretty awsome!!!!!

Be careful not to do any really heavy in weights workout (ie: heavy deadlifts) at your age that could damage your spine and reduce your growth.

Since you have similar goals to me try these. They are the top 3 Site That Helped Me Reach My Goal Physique Within Weeks.

Truth About Six Pack Abs

Burn The Fat Feed The Muscle

Turbulence Training

All three sites offer 24/7 support. Instructions and full plans and tables. I highly recommend these 3 companys.

Good luck on your journey and i hope you reach your goal as quick as i did.

Sean.