i am 14 years old i weight 48kg and i want to gain some muscles. Can i do it?
149381
I really must disgree with most of the answers on this page (sorry folks).\n\nRead this article I wrote first first...\n\nhttp://www.freearticlesandcontent.com/article/8714/muscle_building/building_muscle_%E2%80%93_what_you_need_to_know_for_building_muscle..php\n\nIf you can't be bothered reading it these are the main points...\n\n1. Have about 1gram of protein per 1lb of bodyweight each day. Make sure you have around 40grams of protein after a workout (as soon as you finish!).\n\n2. Get plenty of sleep - around 8 hours per night. This is prime time for repairing muscle (it grows back bigger and stronger every time)\n\n3. Drink 2 litres of water per day. If you don't get enough water your muscles loose protein and shrink (called cell shrinking).\n\n4. Aim for 6-8 reps per set in order to build big muscles. Make sure that you can not complete the last rep on the final set. If you can you need to add to the weight your lifting. At 14 I agree with billyboy64 - Stick to 12 reps - your body will probably gain more muscle this way at your age.\n\n5. Plenty of milk for a young person!\n\n\nNice&Cool Guy: This high rep stuff would burn muscle mass and would make him look skinny and toned after a while. Stick to under 15 push ups (add weight if you can do more).\n\nJames: Creatine? You're joking right? He's 14 (he's too young) and it not used properly it damages the liver. Stay clear untill your 18+ and you know what the stuff does!
695546
Lots of nuts, fruits and vegetables.. try snacking on almonds. \n\nTake vitamins and work out to build muscles
552421
peppermint. you havent answwered the question.\n\nyes you can gain significant musclemass from bodyweight exercises. as long as you do the right exercises and eat enough protein to gain mass.\nMens health magazine always has bodyweight exercises and they are great.\nalso 'death by bodyweight'\nI was travelling for 9 months and it was hard to get to a gym and spent those months doing bodyweight training. very good.
1152653
put as much weight on your shoulders as you are comfotabl with when you work out. the only way to build muscle is to tear it. no pain-no gain. muscle grows on 3 things- protein, creatin, and water
1135347
it depends if u r done growing people say weight lifting can stunt your growth. i am guessing since u r 15 u r not done growing so i would postpne weight lifting for a while
919322
its alright...you're still growing so don't worry\nif you want to do some exercises or whatnot take up a sport...try pushups/situps/chinups/squats as your still fairly young you should actually see some decent results just doing those exercises daily....when you get up or just before bed
956868
You can defiantly gain muscle at home. I do push-ups and crunches every other day. I am getting stronger. There is no equipment necessary for these actions. You can also jog around the neighborhood or run in place. There isn't a certain lmit of time, it just depends on how hard you work. Here is a good saying "No pain, no gain". It means that if your muscles aren't sore the next day, then you aren't working hard enough.
1023483
You can kick butt at 14 if you apply yourself correctly. GO FOR IT!
525679
I wouldn't suggest lifting weights until you're at least 12 years old.  In the meantime, you can still build strength by doing exercises such as pushups and pullups.\nTry doing 5 sets of both pushups and pullups, doing as many as you can with each set.  Do this 3 days a week.  You should become noticably stronger within a month or so.\nAlso make sure you run/jog at least twice a week.\n\nAs for vitamins, make sure you take a good multivitamin, in order to get all of the vitamins and minerals you need.\n\nTo gain weight, I'd suggest chocolate milk, peanut butter, and bread.  \nAnd no, weights do not make you slow.
95916
That is very impressive!  I think at 15 you are probably ok to be lifting weights.  Its really pre-teens that need to be careful with working out.  You may want to ask your doctor for a professional opinion, though.\nIn any case, keep up the good work and stay away from the juice.
862510
At 12 you're a bit young and not physically developed enough to get a 6 pack.   It sounds like you may be overdoing it a bit, more is not always better.  Stick to what the instructions say for now...;
794289
No, I would not recommend weightlifting for anyone younger that 15. However, do workout. Push-up, sit-ups, crunches, running, isokenetic exercises, etc. Lookup "fitness" you will find tons of good sites. I recommend menshealth.com and mensfitness.com. \n\nThe problem with weightlifting at your age is that you are still growing. Overloading can cause tears in both bone and muscle tissue. Hernias are common in high school gyms where kids overlift and tear the abdominal wall in the groin area. \n\ngood luck
703907
I would say, eat healthy, lift and make sure you get enough protein.  Also, make sure you don't progress too quickly.  You are fairly young and your bones are still growing.  If you push it too hard, too fast, your risk damaging the growth plates in your bones.  \n\nIf you belong to a gym see if they can help you, if not see if your school has some sort of program that you can participate in.  Good luck!  \n\nI don't know what the age limit is, but www.sparkpeople.com may be able to give you some extra advice.  Also, talk to your doctor.  They may give you advice on doing this without injury.
273891
You might be doing a little too much. Especially if you are talking about gaining muscle mass. Gaining muscle mass is a combination of exercise, nutrition, and recovery. If any one of those is out of whack you won't experience the best possible gains. In some cases you won't see any.\n\nMy advice would be:\n\n1. Cut you workouts down to three full body workouts a week. Either Mon,Wed,Fri or Tues,Thurs,Sat. This schedule will allow your muscles to recover and grow. Remember to increase the weight on all your lifts by 10% every two weeks. Try this for about six months. \n\n2. Get a gram of protein for every pound of bodyweight or your lean body mass. Try to get it from lean sources. Eat about six small meals per day.\n\n3. Try creatine and HMB.\n\n4. Drink plenty of water. If you divide your bodyweight in pounds by two that is the number of ounces of water you need to drink in a day.\n\n5. Remember to stretch.\n\n6. Do at least a half hour of cardio three times a week. For some fun cardio take up a martial art like Karate or Tae Kwon Do.\n\n7. Take a good multivitamin.\n\n8. Find out what your body type is. Are you a mesomorph, endomorph, or ectomorph? Are you a combination of any of these. These bodytypes determine how you should workout. Look them up on www.bodybuilding.com for a full explanation.\n\n9. Get as much quality sleep as you can. Eight hours a night is good. You grow while you are sleeping.\n\nHere's a sample three day workout:\n\nWORK OUT PROGRAM \n3 X WEEK\n\n\nLEGS\nSquat 3x8\nStraight Leg Deadlift 3x10\nStanding Calf Raise 3x10-15\n\nCHEST\nBench Press 3x8-10\nFlyes 3x8-10\n\nBACK\nPulldown 3x10-15\nBent Over Rows 3x6-10\nDeadlifts 3x10-12\n\nSHOULDERS\n\nMilitary Press 3x8-10\nUpright Rows 3x10-15\n\nBICEPS\n\nStanding Barbell Curls 3x10-12\n\nTRICEPS \nLying Tricep Extensions 3x10-15\n\nSTOMACH\n\nCrunches 3x50\n\n\nMon., Wed., Fri. or Tues., Thurs., Sat.\n\nEvery two weeks increase the weight on each exercise by 10%. If you can’t don’t worry about it. Keep trying until you can.\n\nAfter a while you can move back up into heavier workouts. Hope this helps! I used this answer once before to help somebody else!\n\nSource(s):\nBodybuilding 101 by Robert Wolff\nSuper Squats by Randall Strossen\nStretching by Bob Anderson\nThe Education of a Bodybuilder by Arnold Schwarzenegger\nArnold Schwarzenegger's Encyclopedia of Modern Bodybuilding
804088
Do body Building! It helps build strong muscles which give you wieght. I have a cousin who does wheight lifting and he is only 18 and is 230 pounds. he has gigantic arms and has a six pack
567884
Ok, its a long one, but hear me out :)\n\nNo no, don't listen to the people telling you to eat more...that's ridiculous and will only result in raising your fat percentage, making you unhealthy, with risk of heart trouble either now or later on, depending on your age.\n\nWhy DO you want to gain 40 pounds?  Why 40?  Are you starting a new sport, or do you feel you're underweight?  Have you found your Body Mass Index, or BMI? (Chart found easily on the web, etc)\n\nIf you find yourself wanting to gain some weight for healthy reasons, I recommend strength training.  This will put on muscle instead of fat, and has only endless advantages with no drawbacks.  Not only will you have more energy, but your heart will thank you, you won't need a man to open that stubborn can, and you can feel good about yourself and your self-image.\n\nStrength training involves several options for you.  Reps (the number of times you lift a weight, or perform the excercise) and sets (the number of groups of these excercises you do) are common terms you should know.\n\nTo tone what you have, or lose some weight, you would need to peak and exhaust your muscles at about 18 or 20 reps, and repeat it 3 times (or three sets.)\n\nBuuut, if you're looking to build MASS (and weight, in your case,) you should look at doing a heavier weight for less reps.  For example, if you like a weight 6 times and cannot possibly lift it a 7th because its too much...then repeat for 3 or 4 reps, you'll build mass like no one's business.\n\nCan I reccommend a personal trainer at least in the beginning to help you customize a workout for you?  Or if you have any questions, I am a trainer myself.\n\nRemember, muscle weighs more than fat.  If you're looking to gain, go for muscle.\n\nGood luck!
340289
No! Your not to old to start. I don't think you would be to old until your body tells you so. Gymnastics is tough...I say GO FOR IT!! Good Luck!