As a teenager, what should I be doing?
By - No_Complaint_2416
Thanks, exactly the kind of thing I was looking for
No no no. A 15 year old should never be tracking calories or macros. Leads to such mental health issues. Not to mention their body is growing so much that tracking is useless.
All OP needs to do is something simple like the RR and eat more than they currently are on a daily basis.
I wouldn't track calories, unless you feel enthusiastic about it. Optimize for fun and enjoyment, but challenge yourself to build the habit of joyful exercise. Do workouts you love, until you love to workout.
I also wouldn't think of it as diet. Think of it as nutrition. Make your challenge to eat healthier. Do your best to substitute junky processed foods with nutritious whole foods.
If you can develop healthy habit around exercise and nutrition while you are still a teenager, I promise you, you will be setting yourself up for a considerably happier, energy filled, over all better life.
Thanks, amazing advice. I was getting a little worried as I read that comment 😬. I should eat more is what I’m getting 😂
Assuming normal health. If you're skinny you should eat more, if you're fat you should eat less. But either way try to reduce the sugar in your diet.
Yes, to some degree. Forming a balanced relationship with exercise and food is important for young folks. But talking about substituting what you call unhealthy foods for healthy does not contribute to the formation of positive relationships with food, body image, self esteem, or "health". In the context of developing persons, emphasizing any restrictive eating can lead to disordered eating. Rather, emphasizing that a balanced, sustainable consumption of food is ideal. Eat anything and everything in moderation.
Edit: I agree with your first and last comments, just not the middle.
Should I do whole body exercise or just one main muscle group at a time ? Which is better ? For gaining weight or muscles ? I am skinny..
> A 15 year old should never be tracking calories or macros. Leads to such mental health issues
Okay bullshit. It may be true for some people but blanket statements like this require evidence.
> Not to mention their body is growing so much that tracking is useless.
> All OP needs to do is something simple like the RR and eat more than they currently are on a daily basis.
I don't disagree, but the amount of hyperbole you use is ridiculous.
Oh lord. I'm not going to go deep diving on sources for you. Feel free to look it up yourself and come to your own conclusion.
Feel free to cite sources if you're going to make outrageous claims like that.
I agree. Its true that bodies are still developing/growing but if a fat kid is miserable because hes fat then maybe its time to start forming a healthy relationship with food and exercise. Some people could really derive some benefits of counting their calories (at any age) before it gets out of control and you end up with obese fat people everywhere
That hardly classifies as outrageous, but okay, state what you feel like stating. Go ahead and provide your own sources if you wish to disprove a reasonable claim. It's not going to be productive, because your aggression in this indicates to me that you're not willing to change your mind, but rather hold your ground and refute any sources I could provide. So I'm choosing not to engage with someone who already came on the offense.
For context, this information came from conversations with a clinical social worker and other professionals in the field of mental health and eating disorders in children.
You're making the claim that calorie tracking will lead to an eating disorders therefore no 15 year old should ever do it.
Burden of proof is on you.
> rather hold your ground and refute any sources I could provide
Because there's no good evidence supporting your claims.
> For context, this information came from conversations with a clinical social worker and other professionals in the field of mental health and eating disorders in children.
Keep in mind this is the opinion of a single provider. You will find considerable variation even within specific branches of medicine. Unfortunately there are no official recommendations that teenagers refrain from calorie tracking.
Burden of proof is on you if you care to determine the truth. I don't care enough about you to do that. Restrictive eating, leading from calorie tracking, can lead to disordered eating, yes. Note the "can", "disordered eating" not eating disorders. Young people are notoriously vulnerable for mental health issues, especially body dysmorphia and disordered eating.
Keep in mind, that wasn't a single provider. Of course there no official recommendations, that's absurd and highly contextual. In some cases, a case worker might work with a patient to count calories. But that's through a controlled environment. Not a teenager on their own getting misguided information from folks on the internet.
This is my last reply, and you will be blocked moving forward. Good luck in life.
> Burden of proof is on you if you care to determine the truth
That's not how that works LOL
> This is my last reply, and you will be blocked moving forward. Good luck in life.
I disagree. Tracking calories and macros on a daily basis is a good habit to develop. Eating in a steep deficit or limiting specific macros might be unhealthy, but the tracking itself is actually fun and it's cool to see what you eat.
"Eat more than you eat rn" is very vague. I'd say eat atleast 1g/lb bodyweight of protein daily.
Source: 15 year old who's been tracking macros for a year
I'm glad it works for you, and I'm not disparaging anyone success with it. But, and this especially applies for younger people, it's been shown to lead into disordered eating due to the nature of restrictive eating. It can also develop into forms of body dysmorphia. My partner is a clinical social worker specialized in eating disorders, so i get some great insight to the intricacies of all this.
It's a tool that can be used. But it's a tool I would only suggest to use for a limited time if you do need to use it.
I’m sure you’ll get a lot of great fitness advice here, so I’d like to offer you something else.
As someone who was in a similar position aged 15ish, and did get into good shape, and enjoyed the benefits of that, the first thing I’d advise you to do is begin to accept your body the way it is. If you can start by loving yourself as you are, this journey will be more enjoyable and fulfilling for you. By all means, I hugely encourage you to work on fitness and achieve your goals.
However, the true journey is learning to love and accept yourself. You are a beautiful and wonderful human as you are. I wish you the best on your journey, and I hope you can enjoy it right now, and not wait for the desired outcome before you begin to enjoy it.
Oh man, everybody’s being so nice to me it’s lovely. Each comment comforts me in a different way. Thank you so much for the advice 😊
I’m so happy to hear that, you deserve that good feeling! I wish you every success and happiness on this journey, and I hope you learn to appreciate your own value along the way
Take care of your goddamn lower back
Do you have any advice on how to do so?
Learning proper form for power lifting, and then translating that into your other exercises is a good general concept. Squats and deadlifts in particular will help not only strengthen your back (obviously) but you also gain from learning how to set up and move your body in a strong and safe way.
Also, stretching before any exercise or physical activity is a good idea. When you’re younger people may think it’s a bit funny, but whatever, pulling your back isn’t. As a rule of thumb, dynamic stretching before exercise and static stretching afterwards.
I also try to be cognizant of habits that set me up unevenly, since that often ups up putting tension on your back. For example carrying a wallet in your back pocket and sitting on it, only sleeping on one side, falling into habits that favor one side, etc.
Mindfulness is the first and most important step.
Had a knee injury and during PT was told that stretching after exercise is the way to go. Far more effective and doing so before conditions you just away from quick twitch movements
Edit: my phrasing may have been off so please let me know if it was
Stretching is fantastic, but like you said, don’t do very long stretches *before* exercising. Stretching weakens the stretched muscles for some time, so stretch enough to feel nice and mobile, but not so much that everything is completely loose.
I think everything you wrote was great!
>only sleeping on one side
There's no good evidence that how a person sleeps effects the likelihood of developing back pain, or any pain. People who sleep on their backs are more likely to have sleep apnea according to a radio interview with a PhD candidate I listened to a while back.
There is some evidence that sleeping can exacerbate shoulder pain.
I would be very hesitant to say that there is no evidence that how a person sleeps effects the “likelihood of developing back pain or any pain.”
People sleep in all sorts of fucked up positions. You could certainly hurt yourself if you get set up with bad habits.
Otherwise, why would there be dozens and dozens of articles about correct sleeping position?
What is your actual claim?
Mine is that falling into bad habits regarding body positioning can hurt your body over time and it is helpful to be mindful of how your body is aligned at all times. Because we sleep for a significant part of our life, it’s important to be cognizant of our physical positioning while doing so.
What is your actual position? Is it that there is no sleep position that could negatively affect your body in such a way as to cause aches/pains?
Lift with your legs for start! It's one of those things that you gotta understand and save yourself pain later in life. Your lower back and knees will thank you.
Edit for clarification: Learn proper lift form
Lift with your back and your legs, please.
Or learn how to lift properly with your back because it's good at lifting and can be trained to be strong as shit
Stretch daily, get regular massages/other and use correct technique in exercises.
Stretching is only necessary if you want to increase your ROM or if you like how it feels. Its not going to protect your body from anything.
Massage is great for decreasing pain or body tension for many people. You don't need regular massage for any maintenance, but if you like regular massage cause it makes you feel good then go for it!
correct technique is the goal, and losing your form a bit on the last couple reps is how you know you are actually fatiguing the muscles (or all of them if you're learning a new movement) but don't lose technique so much that you start to risk injury.
Edit: I think I should mention I'm a massage therapist if I'm discussing when to to get massage.
If you have APT it's recommended to stretch flexor muscles and lower back to get that spine straight, and work out more abs and hamstrings.
Do you have a particular source you'd recommend for that type of info? I have APT but I'm overwhelmed by all the information out there! Can you recommend one or two authorities on the topic?
There are indeed a lot of information available on the internet and youtub. One of my favorite is this one ->[https://www.youtube.com/watch?v=2NZMaI-HeNU](https://www.youtube.com/watch?v=2NZMaI-HeNU)
from Jeremy Ethier. Watch it carefully, he explains the WHAT is APT, WHY it could be a problem, HOW to solve it. It's really well made, enjoy :D
I recommend you Read this section of this article. Lower cross syndrome, apt, upper cross syndrome or any posture 'problem' is mostly bunk.
The section I linked to discussed upper cross a little and why it's a garbage diagnosis, but apt is the same thing, just in the hips.
> Lift with your legs for start!
Hell no! Learn to hinge. Learn to deadlift and learn to squat. Lifting with your legs can only be done if you can hold the weight between your legs or on your back. Picking up and moving a coffee table is a deadlift and not a squat.
The hips is where it’s at.
It is okay and normal to lift with your back.
Lift with your back! But do it right.
When you're picking something, up, bend your knees and stick your butt out like you're twerking. Then just hinge at the hips.
At the moving company, we'd say to the new guys "knees bent, stripper booty."
If you don't have anything to lift, hang everything below your hips off the end of a table and raise and lower it. This is called a reverse hyperextension. You can also do them from a headstand.
BRACING!!! Check out Alex Bromleys videos from Empire Barbell. Bracing is a way of life.
Both these videos have great information on how to use your back.
Fear of back pain and disc herniation's is really overblown in western culture so bad chiro's and physios have something to 'fix'.
Walking, bridges, backpack walks, hiking, eventually carrying really heavy shit
always engage your abs and obliques on lifts that require hinging from the hips. It'll help stabilize your back muscles
Goodmorning. Seated goodmorning. Hyperextensions. Reverse Hypers. Romanian Deadlifts.
McGill Big 3. Inverted Crunch. Deadbugs.
So train your legs(mostly hammies and glutes) and train core.
1) **First thing first - - Wait!** Your body is still developing so who knows if this is even your final form!? I grew like 6" taller between grade 9-12.
2) **Reset your expectations around body image.** Fact: Athletes/Actors/Models with an "ideal" physique can get that way because it's literally their jobs -- they can devote 6-8h per day to practices, stretching, building muscle, learning gymnastics/martial arts/etc. because its what they are paid to do. They also have a full nutrition, training, and physio staff at their disposal to handle their entire program. Us lowly mortals with school or jobs or responsibilities have a few hours a day at best. Define your short term goals accordingly and as you stick with it, you will see results begin to emerge in several months.
3) **Find some sports/activities that you enjoy for the sake of enjoyment first.** Hiking? Running? Cycling? Basketball? Soccer? Swimming? First, they will give you an exercise that won't feel like exercise, and can become your respite from a boring day when you don't have motivation, or forestall the creeping return of depression. I get very zen and clear headed when i just hope on the bike/jump in the pool/start running/or lace up the skates. Its not for a "target" (5 miles or whatever)... Its just to get out of the house and to clear my mind.
Second, once you find something you like doing, you can research different exercises/routines that complement it. So if you start to get winded, find cardio enhancements; if your arms get tired, find some exercises for those lagging groups, etc.
4) **Set your sights on health (and avoiding injury), not superficial goals.** Appearances mean nothing in life, it's being able to achieve what you want that matters. Swimmers, sprinters, weight-lifters, triathletes, football players, gymnasts, shot putters.... All of them are strong capable athletes, but all of them have focused on something they want to do and have trained to do that thing. They don't compare how they look between each other, and they know that they are unlikely to be able to excel at the others' sports. But they are all still great. So if you want to be able to reach a goal (run a half marathon, perform an iron cross on rings, bench your bodyweight, row 2000m sub 7:00) then set that goal and work towards it. It doesn't matter how you look before, during, or after you achieve it because you did it for yourself and that's what matters. [And remember there are no shortcuts, so always do things on a controlled manner that prevents injuries].
No matter what you achieve, be proud of yourself for starting your journey! The sky is the limit!
Excellent all-around advice. One more thing: when you are doing physical exercise (working out, no matter the sport). Advice from am Olympic coach (not me): When you finish your work out if you find yourself saying "whew! boy, am I glad that's over!" **instead of** "that was a good workout; I put in good effort and was honest with myself and can't wait to do it again", then you will either quit from psychological exhaustion (de-motivation) or injure yourself, or both.
Be kind to yourself; don't beat yourself up. There is only one you; take care of yourself. Learn about moderation. Don't get stuck on the garbage in social media. Be proud of yourself for starting to think about being more healthy and doing something about it. Occasionally, you will regress and/or fail at some goals (true, no matter the endeavor). LEARN from those failures and get on with life.
Last, I've seen the disease of depression mentioned a few times on this thread. Get hold of a little book entitled ["Feeling Good" by David Burns](https://www.amazon.com/s?k=feeling+good&ref=nb_sb_noss_2) (you can get it used on Amazon). Read the first 40 pages and learn about the cognitive distortions that most of encounter on a daily basis, and how to use some very simple techniques to defeat those distortions. Frankly, if I was teaching any teenager. I would assign that book as homework. It's written in simple prose. If you like the first 40 pages, pick the parts that are most useful to you. The techniques taught are lab-tested (the book has been translated into a few dozen languages). Take care of your mind; it's key to almost everything else (but don't neglect your body, because it's really "all one thing".
Good luck out there.
Thank you so much. It’s making me so happy how lovely and positive everyone is being. I seriously need to check that book out!
Probably the best advice I've ever heard thank you for sharing
Dude seriously thank you so much for taking your time to write out this really helpful reply. It puts things in perspective. I really appreciate it. Have a good week!
I also want to add to this that pretty much every fitness influencer you are going to see on instagram/tiktok etc is on steroids. So dont let people with unachivable (naturally) physices ruin your body image.
Also, if you are skinny and is going to start working out, dont forget to eat a lot more! Cant get bigger without fuel :)
Thanks a lot for the advice! Don’t worry, the amount I eat will not be a problem 😂
> Athletes/Actors/Models with an "ideal" physique can get that way because it's literally their jobs
Also because, among other things, they severely dehydrate themselves prior to shirtless scenes. Henry Cavill (The Witcher) and Hugh Jackman (Wolverine movies) have both talked about this. Not a great health choice.
Establish a consistent cardio routine. There are many avenues to take, but the heart is your most important muscle and has an outsized impact on quality of life in general.
Thanks a lot. I really enjoy cycling. Would that be a good thing to do regularly? I just don’t want to grow up unhealthy. I tend to worry too much about my health.
yes, cycling is good cardio
I also like cycling feels good to have all that air and speed
What cardio do you do?
Isn't that how it is for most different types of exercise? As in, if you're not trying to be some sort of competitive athlete, doing different types of training will only help you. For example doing some training for endurance won't take away from your strength for the average person who wants to get more fit. Kind of goes for different types of cardio too - a professional cyclist won't be that great at running and trying to train by running may negatively affect their cycling performance but someone who does one of those for fun wouldn't lose anything from starting to do the other.
Check out r/gainit. Lots of good info there about workouts and foods to eat
Train with others and learn something that interests you. A 15 year old brain is a thirsty sponge, learn something such as jiu jitsu. Muscles and cardio will come and go, but knowledge stays. I have such a hard time with jiu jitsu now, but just like learning a language, I remember what I learned 30+ years ago at 15, but not what I learned one year ago. You have the rest of your life to run/lift/train alone, but learning gets harder with age.
Thanks!! Yeah you’re totally right. I’m trying to learn German right now. There’s not really any sport like that which I really have an interest in learning, but thanks for the advice nonetheless.
That's awesome to learn a different language, I hope you get to travel to Germany to be immersed in it!
Thanks so much! WTH though I’ve never received so much positivity on any of my posts before. It’s really heartwarming
So much of the internet and Reddit culture is a race to the bottom. I get sucked into it also; negativity breeds negativity, what may be funny to one person can be hurtful to another. For that reason, I aim for positivity. I remember when I was 15, it’s such a kick ass age, but it’s also some of the most difficult times of my life because so much is new, particularly emotionally. Simply reaching out to others as you’ve done here is more than I would have done at your age—I don’t know you, but I get the sense you’re going to do really well.
Yeah it is really hard. Unfortunately I haven’t been able to experience the good parts of being a teenager yet since I’ve been really struggling with my mental health throughout my teenage years, particularly recently. But I think I’m starting to get better again. It helps so much to have such a wonderful family and resources available to me. I’m so grateful for it. I’m seeing a psychologist soon which should help me see even better improvements. Thank you so much for saying that, it’s so genuine and lovely. I don’t know you but i get the sense you’re a really good person 😊. Keep being you please. Also what does the term race to the bottom mean?
Be hungry for knowledge. Sharpen your mind and build your body slowly. Read.
looking at the other comments I’m sure any advice I give would be redundant. But let me tell u I was in a similar place physical status wise. Back when I was around your age I was crazily underweight and it was through consistency that’s made me healthier and much stronger over the years.
I guess all I wanna say is good luck and you got this! Take things slow if u need to bc hard work doesn’t lie. Its great ure getting into fitness early
Thanks so much. It’s not redundant at all. Your words are really comforting, thank you a lot 😊
Learn to cook…. It has so much personal and social benefits
Yeah you’re right. I just have other things I’m focusing on right now. But yes I will learn to cook at some point, thanks for the advice 😊
Drinking $1 wine coolers and texting chicks man, you have all the time in the world to get swole. I wish I wasn’t so hard on myself when I was that young
Yeah thanks dude, I need to stop worrying so much. My family tells me how much I worry 😅
I struggle hard with the anxiety/depression/anger cycle. Not assuming that’s what you’re going through, or trying to act like I’m any kind of fitness guru. But using exercise as a way to contain my thoughts and refocus the negative energy has helped me enormously. Swinging kettlebells for me is a great way to quiet down the negative self-talk for hours after working out (ymmv obviously)
Yeah thanks so much. Not so much anger as you’ve experienced, but a lot of anxiety about everything I ever think of 😅. Im really glad you’ve found something that helps you. Thanks for the advice!
Dude. Thanks so much, this is so motivating. I would LOVE to get fit it’s one of my absolute dreams. IM going to work so hard at it I swear. Got any tips from your journey? Just do basic exercises?
Your fam shouldn't be telling you that, it reifies it. They should instead notice when you're calming yourself and remind you of calming tools.
Yeah, thanks. I’ll mention to them that it could be helpful if they stopped telling me that I worry too much
If it makes you worry about worrying to much I can totally relate.
Yep 😂 then you’re telling yourself to stop worrying about worrying about worrying too much. It’s so stupid how you can get trapped inside your own head sometimes. I just end up watching some Netflix if that happens
I try to avoid using screen time to calm down. It doesn't seem to last as long as doing something with my hands and head, like exercise, practice golf, putz around my my succulents or spending time doing something with relaxing people.
I think if I had figured out how to have a couple hobbies at your age I would have been a much less anxious teenager and know much less about World of Warcraft.
Maybe try the recommended routine, I am also a teen following it and have seen some decent results in a couple of weeks
Awesome! By the recommended routine you mean the one shown when you swipe right?
Don't just be fit, be skilled. Pick something fun and cool and athletic and do it as often as you can at the highest skill level available to you.
Thanks a lot! I think I’ll choose cycling because I enjoy it too!
I'm 16 and I use Matt Schifferle's "Grind Style Calisthenics" program. You can download the PDF from his website or his YouTube channel Red Delta Project.(which I highly recommend watching for useful information)
At your age, eat everything in sight and lift as much heavy shit as you can manage.
Hmm I think it’d be pretty unhealthy to eat everything in my sight😂
Haha, maybe not literally but you can get away with just about any diet if you're lifting hard. At your age you're uniquely equipped to pack on a ton of muscle if you fuel your body properly.
Yeah I was just worried to do that because I heard doing heavy lifting when you’re still growing can stunt growth
eat 3 good squares a day, protein carbs & fat. work out 3-4x’s a week with 20-30 mins cardio! buy Arnold’s encyclopedia of working out to get a routine, diet and motivation!
What are squares? Thanks for the tip!
Square meals. A substantial, satisfying, and balanced meal. It's just something old people say (not excluding myself here 😂).
Ah thank you for clarifying 😊
military term for a solid meal!
oh man are you in luck, 15 is such a great age to start getting into this stuff and improving yourself and your body. You're already growing and have extra hormones that will help you out in whatever you want to do.
It looks like most you've gotten some good responses as far as what exercises to do and eat more protein. I just want to say the most important thing to get where you want right now is effort. You're in such a great position that the more you work right now the more reward you'll see long term. The beauty is it's the kind of thing where every little bit helps. If you're weak or small now you can start small and just start doing pushups every day and you'll see you'll get better and you can start pushing yourself harder and in new ways.
Thanks, this is really motivating 😁. What do you recommend following long term in terms of an exercise routine? Obviously do the beginner stuff first but where should I look after? I’m really perfectionist and really hate the idea of not doing what’s best! Thank you for your time
I think part of that will become clear when you start getting into it and clearly define your goals. You say you're a perfectionist, I would recommend two things in regards to that: first don't over analyze what's best. Too many people get bogged down in what routine or exercise in the "best" but if you're putting forth enough effort a lot will get you where you want to go. Don't let perfect be the enemy of good. The second is to use that perfectionist drive to try to learn a lot while you do this stuff. while you're working out if you find a routine you like try to learn new things that either make it better or you like better. You're young and you're just starting out, there's too much to learn to have some perfect platonic routine that you can start doing and it will make you a greek statue. Instead think about making constant improvements. Try to keep progressively challenging yourself more.
This is bodyweight fitness so most of the routines you'll see here are centered around calisthenics, but maybe down the line you'll find you like lifting or something else. You're not going to know yet. But no matter what you want to do later when you get past beginner stuff into intermediate you'll be in a good position to decide if you work hard and stick to it.
> really hate the idea of not doing what’s best!
I wouldn't worry about this at all. hard work beats the best routine if the best routine doesn't work hard. I remember hearing a story on here years ago about these two guy who started working out together and the guy telling the story was frustrated he wasn't progressing as fast as his friend, he'd spent a ton of time researching the "best" routine but his friends basically just picked a simple one he heard about without much looking into it, but he was pushing himself harder. Went more times per week did more sets etc. and it was paying off in their results. There is no best option. The best on paper might not be best for you. sometimes there's better and there's room for improvement etc. but you'll never be missing out by doing something that's not the best because you're still improving yourself. Ultimately getting in shape or getting healthier is a long term part of life so the best routine is one you'll stick to.
for a practical point in regards to that i'd probably keep a journal to keep track of stuff since there's a lot to take in and learn.
Dude. That was such a good reply. Thanks for taking your time to write that. Boy I’ve been given so much good advice today. Your points about being a perfectionist were spot on. Thanks so much that really helps. I’m feeling so motivated right now 😁
Looks like you got an overwhelming amount of good advice, but thought I would add my 2cents.
Develop discipline. Building a physique and level of fitness you're proud of takes hard work, but consistency beats hard work any day of the week.
I have struggled with depression for years and exercise is my number one coping mechanism. Learn to exercise with longevity in mind and train smart. That means educating yourself about specific exercises, programming exercises into a routine, and learning about nutrition.
It's probably not the superhero get buff advice you were looking for, but it's how you actually make progress.
So my routine advice: start with something that focuses on basic running, pushups and pullups at consistent times and days every week. The Navy has fitness plans you can look up that would work.
Do this for a few months without missing a session while you learn more about fitness and start crafting your goals. If you do that, then you're ready to think seriously about what to do next.
Thanks this is super helpful. I’ve replied to ever single comment and somehow each single one is helpful (Idk how or why I got suxh an overwhelming response, the Reddit algorithm has blessed me). I really hope depression has eased for you. Yes, I will start doing some basic exercises consistently 😁
We’ll step 1 is eating, working out doesn’t even matter unless your eating. I say your goal right now should be to get fat, genuinely try hard to get fat, you should also be working out but getting fat is the first step. It’s your choice to dirty bulk or not but chances are as a 15 year old you don’t have enough money to spend on the food you need to get you big so mix healthy food with McDonald’s and shit but don’t over do it. My next step of advise would be to work on body weight circuits (I’ll leave you a very abusive one that should be perfect for you below) before you start hitting the gym. Being at the gym before you feel comfortable can inflict a lot of self hate & it may end up making you quit working. If your big on social media follow every lifting page you see, some people need to see other people’s boys to remind them what their goals are. Don’t listen to one person listen to everyone, listen to fat people, listen to skinny people & listen to shredded people. You don’t need to lift heavy but you should always be making goals & I guarantee if you test your max bench now & see how bad it is in a week of working out every single day you’ll be surprised by the results. Eventually you’ll start taking supplements but for now stay away from them.
1. Push ups
2. Dips (against a bench or chair)
3. Half stands from a low chair (sit all the way down and stand half way up)
4. Full stands from a low chair (sit all the way down and stand all the way up)
5. Squats (squat down until your butt touches the bench and then stand back up)
6. Jump squats
7. Jumping jacks
8. Plank jacks (hold a push up position and jump your feet apart and back together)
9. High knees (jogging in place)
10. Mountain climbers
25 reps of each, then 20 reps, then 15 reps and then 10 reps of each. Time the whole thing and try to get through this as quick as you can comfortably with good form.
Thanks, this is So so so so so helpful. I love a good routine to follow. I’ll have to research these exercises and how to do them in good form. Thanks a lot for the contribution!
Good luck, some easy foods I like are: 2 packets of Ramen, a can of tuna, Mayo & what ever spices you want. Chickens pretty easy, you should be eating everything in sight all the time, make sure you still get the fruits and vegetables but learning how to cook is going to be the first step
Aside from eating the most healthy you can, which is subjective, i'd start with the minimal routine. Unless you have a goal in mind, like to get jacked or something, getting generally toned and in shape can be done with the minimal...
I do that routine and added a jump rope in between exercises and it feels quite good.
You mentioned simple routine? Well thats as simple as you can get!
Learn how to cook. Exercise is great, and should definitely be undertaken, but as they say 'a real 6pack is made in the kitchen.'
Learn how to feed yourself healthy and wholesome meals and your exercise will go a lot further.
Thanks, I think my mother feeds me well 😊
What he may be referring to is a saying that applies more to slightly overweight 30 year olds that want visible abdominal muscles (less to young people still growing) . "A six pack is made in the kitchen" because body fat percentage is mostly driven by diet. It won't matter how much you work out if your diet isn't intentional and appropriate.
There's a ton of great reasons to work out - good for health, emotions, injury prevention, making you look better. But for weight loss you must address the diet.
Yeah I understand, thank you for clarifying 😊
Anyway, learn to cook, ask your ma how to fry eggs, boil rice, fry chicken... And etc. It's interesting, it will help you in the near future and the food you cook for yourself always seems to be tastier even if you did something wrong lol
Is she still going to be feeding you 10 years from now? 20?
No... I just mean it’s not something I need to worry about now when I’ve already got a lot on my plate
You will never be less busy the rest of your life than you are now.
Oh my goodness, chill. My mental health is in a bad place. I’m coming out of a long bout of depression. Even if I wasn’t, it really isn’t one of my priorities right now with all I’ve got going on at school. One step at a time, I’m trying to improve my life one step at a time abs I don’t think I need to start cooking right now. Edit: sorry, I got too defensive. I know you’re just giving advice.
Honestly the most successful thing for someone your age seems to be masturbating, playing video games and investing in meme stocks and crypto currency. So you could just get a job and have no debt and dedicate half your paycheck to... masturbating, video games, meme stocks and crypto.
😂 what?? Thanks??
To the moon bro.
I'd check the wiki here and try some of the beginner routines until I found one I liked. Don't forget to eat too.
Where’s the wiki? My brain doesn’t work
On the homepage of each sub there is a link on the right. In mobile usually you swipe from the right.
Thanks a lot 🙏
Stay in school, don't do drugs, and try to get your grades high enough for a scholarship. It'll help you get into a school with a good gym. :)
Thanks a lot! I’m not clever enough for a scholarship though. Still I’m planning on going to university and doing something to do with maths/science
Very good! Fitbrsst wise, I wouldn't try any crazy exercises. Just the usual push-ups, pull-ups, sit-ups and squats to build muscle. Your body is still growing.
Thanks a lot 😁
Work out at least 4 days a week all the girls will come
😂Maybe if I was better looking, but it’s fine. It could be a lot worse, not to mention I’m gay anyway.
Nah don’t worry same goes for guys everyone likes muscle just put in the hard work rooting for you from Scotland 🚀💪
Thanks dude!! That’s really nice 😁. Have a good week. I love Scotland, need to visit when I’m older
I would suggest doing tons of push ups and different push up variations, running (both long distance and sprints), and doing lots of squats and different variations if you are going through with body weight fitness. Don’t worry about being self conscious it happens to all of us especially when you first start building mass, etc. I would also suggest getting a set of 28mm gymnastic rings (what I wish I would of done earlier when I first starting doing calisthenics). Most importantly work on straight arm work (planche, levers, and crosses) those will help give you a lot of strength down the road and build muscle as a byproduct of that strength. Keep grinding trust me calisthenics can get you big, just train similarly to a still ring gymnasts that’s what I did
Thanks for all the tips! Appreciate it. You too! Have a good week.
Do it soft and with passion, do it for fun.
Whatever you decide to do, it’s not about going beast mode every time you workout. For me, pushing too hard made it harder for me to keep working out. It is all about being consistent. Make it your routine!
Thanks, great advice. You’re so right I have pushed myself too hard before and it’s just made me Never want to do it again 😂
Good advice, especially if I liked partying. Unfortunately I don’t so 😂
Two pieces of key advice
- worrying about stuff at your age is normal. Some are more, some are less predisposed to it. Don't sweat it. But do educate yourself because living with worry can become a mindset. Read up on cognitive behavioural therapy techniques. It's often a simple matter of challenging your worries - asking yourself questions.. You'll find it helps.
- exercise with load bearing and eat a little more. But don't worry about being skinny.
AND Believe this if nothing else: People struggle their entire lives with weight. it dictates what they eat, what they wear, how they feel, how they act, how they see themselves. For people who tend towards skinny, you are free from this curse!! once you hit 26+ it'll feel like a gift as you watch the spare tyres emerge round peoples waists and not your own ;)
Thanks so much! Yeah I need to look at the positive side of being skinny. None of my family have ever struggled with weight really, so I should be thankful. I’ll look into the techniques you mentioned 😊
I never ran as a teenager, I hated it because I was so bad at it. Now I run a couple of times a week not long, not for long, 5-10 km. It's therapeutic and the stamina feeds into other activities, e.g. fitness, weightlifting etc.
I would say, stake out a 5km route in your area, and try it out.
Eat more calories. Do push ups,pull ups,squats,dips.You can do negatives too. Start doing . Increase reps day to day,week to week,month to month. Have min 2 rest days about a week. I am 16. I started working nearly two years before now :)
I think being skinny is an advantage. You have one part of the game (sustainable low bf%) in check, no reason to forcibly pack excessive fat, especially for bodyweight activity.
Now really focus on **consistency**, good form, **progressive overload** \+ good, **healthy diet** (protein amount, vegetables, healthy fats, good, slow carbs for energy).
Be patient and things will improve a lot in the next years as you mature and age. Life is not a smartphone game that rewards you every 20 seconds. Results will come after months and years, but the satisfaction will be deeper and you will have something to show up for your efforts.
Remember, **health should always be your priority**. Being healthy is one of the strongest cards in life that you can have in your hand.
Thanks. This is such good advice. You’re so right about the smartphone thing. This generation has grown up with too much instant satisfaction it’s a real problem. Thanks a lot this is really motivating.
You also wrote:
>I’m willing to work hard.
That's great. But be aware, that this attitude is at the same time the advantage and often a crutch for young males. Being young means being ambitious, ready to explode quick.
Older guys that managed to be successful, usually at some point realized that most fields are about discipline and consistency.
If working out 6 times per week will make you ditch it after 5 months and working out 3 times per week will make it manageable to stick to it for the next 5 years, do 3 workouts per week and you will end-up buff.
If doing 1g per lb of body mass (2g per kg) of protein per day is not manageable for you long term, do 0.8g per lb.
Also work on being truthful to yourself. It's better to decide on smaller goals and make them happen, than to promise to yourself unrealistic goals that you will fail and feel guilty about it.
Don't crash and burn, don't explode. Be like a python, that slowly, but consistently suffocates his prey. There's no rush, because there's no escape.
Thanks a lot. You’re right. I have also noticed in the past that I often have these kind of crazes where I get really obsessed over one thing for a few weeks and then it kind of just dies down. You’re right I should make sure it’s something I’m going to stick to consistently, thanks. I hope you have a good week
>I get really obsessed over one thing for a few weeks and then it kind of just dies down
Make sure to enjoy beginner exercises that are in progression to your desired skills like pull-up, muscle up etc.
Obviously stuff like muscle-up is inspiring and satisfying, but don't feel disheartened by doing for example Incline Rows.
Don't feel like Incline Row (and then Horizontal Row with your feet elevated) is just a "girly" version of pull-ups that is for weak beginners.
In fact, you can milk SHIT TON of strength out of Incline Rows, if you appreciate them and keep proper form. Controlled, but dynamic concentric, a bit of isometric (2-3s hold) at the top, slow eccentric.
For example, if you want to do very clean pull-ups, with chest-to-bar form, you need to know that to touch the bar with your chest places our muscles in their weakest position.
But if you make sure, you touch the bar with your chest while doing Incline Rows and you hold it for 2-3 seconds at the top, then you are training for the same thing and making your muscles stronger at that squeeze :)
Respecting/appreciating/enjoying beginner exercises and strict form will make your reps lower at first, but ultimately it will make you far stronger.
Press ups, pull-ups and dips.
Burpees are a full body exercise. 100 a day for 30 days will get you in the right direction quickly. Doesn’t have to be all at once 10 sets of 10 will work
Awesome, I’ll add this exercise to my list 😁
Start with pushups and situps. See how many you can do at a time.
Okay, thanks! 😁
I'm doing lots of exercises every day, but I don't seem to notice any difference in my body. I'm very skinny. What can I do about nutrition to rapidly gain weight?
Off topic for the sub, but start saving a little money now as well. Anytime you get a birthday gift of money, set aside some of it. Get a bank account as soon as you can
Dude, thanks for the life advice 😁 I have like 200 saved up from birthday money but I need to get a bank account
Where I’m from minors have to open accounts with their parents, so if that is the case make sure you chose the most trustworthy adult in your life lol. They will have access to your funds as well. And then you definitely need to go switch to a new account at 18.
Also. GET A CREDIT CARD!
Thanks a lot! Don’t worry my parents are the most trustworthy people I know. Why do I need a credit card? Just curious
If you get a CC at 18 and just put little payments like gas or snacks (a lot of CCs offer cash back at gas stations as well) and you pay them of on time, if that is the ONLY thing you’ve done involving credit, you’ll have a good/great credit score by the time your 25, which is about when people start considering home ownership. And credit score is very important when getting loans.
I’ve only just gotten my card in the last year and I regret not doing so when I was 18
Ahhh, thank you a lot. This is really good advice, I’ll talk to my parents about it.
Most here seems like good tips, but I just wanted to add that if you struggle staying motivated, you could also try a sport that uses your muscles a lot.
I recently took up rock climbing, and I absolutely love it. It also keeps you fairly fit, as does fencing, but you'd need some additional training for some muscles.
If you do enjoy workouts (I sometimes do, just not having them account for all my movement), this obviously doesn't apply. Also, go easy on yourself! You won't see results in a single day, if you start getting dizzy spells of feeling faint a lot, that's probably a sign you need to slow down and maybe take a few rest days.
Thanks a lot! I really Enjoy cycling so I think my tactic will be to just do that when I’m not feeling motivated. Yeah I’ve pushed myself way too hard before, thanks for the advice.
Just my two cents: **bodyweight** fitness. I did a lot of heavy lifting at your age and I did get stronger, but it stunted my growth. And when I stopped, I lost alot of that mass. When you're done maturing physically would be a better time to get into that- calisthenics will be a good start if that's a long term goal.
Yep, I completely agree. Thanks for the confirmation. I wasn’t sure but I’d heard doing heavy lifting at a young she wasn’t a good idea. Thanks 😁
\-Look at weightlifting. Some people here have posted great resources. It might/will be a bit intimidating at the start, but it will be a fantastic investment in your confidence, your body and your physical and mental health. I'd recommend researching and focusing on compound exercises - squats, deadlifts, overhead press, bench press etc. all work lots of muscles simultaneously and give you the most benefit for your time.
\--> Focus on form. Too many people want to lift heavy weights as quickly as possible. You can sweat buckets / get great gains with really light weights if you lift slow / properly!
\-->Have a workout plan ahead of time - going into a gym can be daunting enough. Knowing the 5-6 different exercises you are going to do all planned out gives you a sense of purpose and completing a plan / series of plans everytime you go into the gym gives a really good sense of progress and also helps you to measure how you are doing.
\--> Look at 'Progressive Overloading' in your gym plan....this is when you gradually increase the weight, frequency, or number of repetitions in your strength training routine. Aim for a 10% increase each week.
\-Find something physical/sporty that you enjoy. It is much easier to exercise when you aren't thinking about it. For me it it football (soccer), for you it might be badminton, or running, or going on long walks. Team sports are also a great way to make new friends. You mention you like cycling, are there any cycling clubs near you? Could you go on weekend cycles with friends/family? Find things you love and then the benefits should come without you realising. Just be mindful that you want to increase your calories to gain weight (see nutrition section below).
\[Optional for weight gaining, I'd argue essential for overall health\]
\-Run 2-3 times a week. You can be slow as you like, just work on slowly increasing the distance over time. Running increases your time outdoors, improves your cardiovascular health and (I find) is also great mentally as you can take time to relax and focus on yourself. You might want to limit the amount you run if your aim is to get buff, but I have found running compliments my weight lifting really nicely (and gets me outdoors a lot, you might be inside a fair bit more if you are only in the gym).
\-Do a set number of pushups per day each month, look to improve that each month (start with 20 a day, increase it each month to 30, 40, 50 etc). This is something fairly easy to implement and can be done whenever your schedule suits. I tend to do it in the morning as getting it completed nice and early really helps me feel like I am on track for the day to reach my targets.
\-Learn about calories and what fats, carbohydrates, proteins are. If you are very skinny and looking to improve that, then you should look at what your daily calories should be for your weight/height/body type and then look to consistently eat above that amount. Remember exercise will also use up extra calories, so on days you exercise look at consuming even more (protein shakes are a pretty easy way to do this if you can afford them)
\-Focus on eating healthy, whole, unprocessed foods. This will also help with your depression and compliment the exercise you are doing - You will find it is a lot easier to eat healthy when you have just had a really great session in the gym / run.
\-Lots of people focus on exercise and nutrition and then sleep for 4-5 hours a night ruining the bulk of their hard work. Consistently getting the sleep you need will help with your mental state and will also allow your body to recover fully from physical exercise. Try going to bed a bit earlier,
\-Research 'Sleep Hygiene'. There are lots of ways to make your quality of sleep even better. Basics include, keeping your room cool and dark (if possible), to avoid caffeine and sugar in the hours after bed (Different for everyone, I try and cut it out after 2pm) and to avoid screens an hour before bed.
\-Get a bedtime routine going, this will really help. You can make goals for tomorrow, you can get your clothes, gym kit, gym plan and lunch ready, you can do some nice and easy / brainless jobs (washing etc) that will make your life easier tomorrow. My girlfriend always tells me "be tomorrow's friend" and it really does work.
You've taken the first step, been brave and asked for help....I hope you find some of the great suggestions here useful, good luck!
Dude thanks so much!! You’ve given loads of advice around the topic aswell. Really helpful 😁
Some basics is enough, diamond push ups, pike push ups, plank, bicycle crunches and pistol squats hope it helps..
Yes, thanks! Some more exercises to keep in mind
Bill Phillips has a book called “Body for Life” that is a great resource- his program outlines everything to do to get fit.
Stretch in moderation too
No one told me How to work out. So you are very blessed. Very very blessed. To start with. Here is the good news. Believe it or not. You don’t need a gym. Just do push-ups, pull-ups and chin-ups, dips and some abs workout and you are on your way. How many to do ? Till failure. There are lots of YouTube videos covering this on how to do it right. Here’s a key point. Since you are 15. You are in a growth stage so workout hard now. Especially now. You will see big improvements fast. Trust me. Don’t think too much. Just work hard. And don’t give up. Best Wishes. Always.
Thanks so much. You are right I am really blessed, I’m really grateful for the huge amount of resources at my fingertips. Excellent advice thank you 😁😁😁😁
I would seriously advise you to look up on Calisthenics as a life-long route to getting fit.
To start with. You won’t need to join a gym. And you will have practical muscles that will actually be useful to you. Also remember to rest:sleep enough ( that’s super important) and eat healthy. You are what you eat.
1) train hard
2) sleep well
3) eat well
Don’t listen to those who tell u to chill. You are 15 only once. Your body is having a nitro boost in the aspects of growth. It will stop about 19. And then. It’s just regular growth. I know. Because. I was once just like you. When I was 16. I was 72 kg. I grew a lot from 14 to 16 years old. So yeah. Been there.
just a guess but swimming, squatting, and yoga would prob be a good mix.
Thanks for the advice 😁. I’ve heard swimming is great exercise I should try it more often.
low impact and lot of benefits.
Honestly man, everybody's going to be trying to give you their own information but I would tune it all out...
Just go play a sport, take a weight lifting class at school, and go to the gym with friends.
It's more important just to get out there and be active doing something you enjoy. Everything beyond that is up to you.
Thanks. I just let one comment upset me quite a lot and get to me which is stupid. You’re right it is far more important just to do something I enjoy. What’s the point of getting fit if you don’t enjoy the process
Yeah dude seriously I've been on this forum for roughly 8 years through various accounts and if I could go back and give myself advice it would be to eat healthy and be active.
As long as you have that down, all the extra advice is just the icing on the cake.
You should investigate a bit to know wich types of execies and routines are good foor you, however. I have some advices to start if you have never done exercise before:
\-look for a cardio routine. Looking buff is great but cardio is really important to improve in any training routine. You can start just jogging or jumping rope. doit at your rythm but doit constantly, you can try with 10 minutes.
\-start with some push ups, squats and some crunches. if you have never done exercise, those are good exercises to start with. you can start with some sets of five each one. this will help to gain strengt in some muscle areas.
\-Pracice doing a pull up. This type of exercise are often quite difficult but,if you practice and you train constantly, you will open a new door. it could be hard boutnot give up.
\-organize your trainings. We are not saita so we cannot train hard every day, that´s why you shuld organize your training days and your resting days.
Those tips helped me a lot when i was starting. Im still a newbie in this "fitness world" but , as a newbie, those are some really useful advices to start working out
I was sick of being skinny too at your age. Was probably barely 120 lbs. One of turning points for me was getting Frederik delaviers strength training anatomy. Once you understand all the movements, variations, how to avoid injury - you can plan a complete workout routine and get creative.
Happy to hear you want to improve your physique! That’s one of the great parts about the fitness community, we all have a similar goal: To improve.
I know you said you were feeling better. But to add something for you to think about; working out is a great way to battle depression! You’re pumping fresh blood through your body, releasing endorphins through working your muscles, and releasing dopamine through the sense of accomplishment you get after completing a tough workout! All these things will make you feel good. And It’s hard to feel bad when you feel good!
I see some other people have given you some places to start looking at programs, so I’ll offer you something else. If you truly feel you’re that skinny, eating A LOT is going to be one of the best things you can do to grow muscle quickly. Stuff yourself full every meal.
Last thing I’ll add is this: don’t compare yourself to others. If you’re better than you were yesterday then you’re doing your programs properly. You’re improving. And back to my first comment, that’s the name of the game !
Best of luck to you, buddy. Get strong!
Other than exercise, the best thing you can do for yourself is establish good eating habits while you're young. And if you cannot establish good eating habits since you don't buy your own food, then at least avoid starting bad eating habits.
I love Sydney Cummings on YouTube. She has all kinds of modifications for beginners and you can do her workout with or without weights. She has a new workout every day.
I know that this is body weight fitness, but if you can start to lift heavy weights it is always great. I’m 17M and was in the same position. I am lucky enough to have enough of a gym in my basement that I can work out my entire body down there every day. I’d recommend finding some goals and just sticking to them. IMO Eric Bugenhagen on YouTube has a great channel with tons of advice on “the mindset” as he calls it and it really helped me out and allowed for working out to be a better therapy for me. Also, take care of your body every lift has ego, but don’t let it consume you, use proper form or end up with a back issue or shoulder impingement at the age of 16 from being stupid like I did.
I haven’t seen this mentioned in the top comments but it’s very important. Start reading about eating right. Everything starts in the kitchen from your internal health to any gains you’ll see in your body. Building good eating habits will serve you in many ways for the rest of your life; mentally, physically and for your overall health. I wish someone told me to look into it when I was younger.