T Nation

Beginning - Few Basic Questions

Hello folks.

I am 16, and decided that I should do something to my body. I would say I am rather unfit.

I am 165lb and 5’11 tall. That would say that I am average weight, but my problem is that I have little muscle, and am actually quite ‘fat’ - doesn’t look like it, but I got a mini-beer belly :frowning:

Therefore, my aim is to loose weight, and get a bit more muscle on - have a decent looking body. I don’t have any real intention of doing extremely heavy stuff - I would like to grow a couple of inches taller, and some weights would be great to boost growth hormones.

So, what should I do? Focus on cardio, and loosing a bit of weight? Or hit the gym for weight training?

How much/long should I do the cardio/weight training for?

Thanks a lot :wink:

Hi

first thing you probably want to do is learn. Read as much as you can, there are hundreds of great articles on any kind of training-related topics (from nutrition to training programs etc)

Good place to start :

http://www.T-Nation.com/readTopic.do?id=817951
and
http://www.T-Nation.com/readTopic.do?id=640350

Successful training in a nutshell :

Eat right :
-small meals every ~3 hours
-protein with each meal (try to get ~1g protein per lbs of bodyweight)
-start with a big breakfast

Train right :
-around 25-50 repetitions per muscle group
-rest around 90-180 seconds between sets
-do big compound movements that use many muscle groups at once (Deadlift, Squat, Bench, Chins/Row) rather than isolation movements

Get enough rest (~8 hours sleep per night)

Stop immediately if you feel pain in your joints/tendons/ligaments

If you want to do cardio, be sure to do it on your non-lifting days or at least with ~6 hours rest in between.

If you have any more specific questions, be sure to ask :slight_smile:

I am unaware of any significant influence of weightlifting on your height (other than you would maybe gain a little by correcting posture problems ans standing actually upright)

[quote]Petrichor wrote:
Hi

first thing you probably want to do is learn. Read as much as you can, there are hundreds of great articles on any kind of training-related topics (from nutrition to training programs etc)

Good place to start :

http://www.T-Nation.com/readTopic.do?id=817951
and
http://www.T-Nation.com/readTopic.do?id=640350

Successful training in a nutshell :

Eat right :
-small meals every ~3 hours
-protein with each meal (try to get ~1g protein per lbs of bodyweight)
-start with a big breakfast

Train right :
-around 25-50 repetitions per muscle group
-rest around 90-180 seconds between sets
-do big compound movements that use many muscle groups at once (Deadlift, Squat, Bench, Chins/Row) rather than isolation movements

Get enough rest (~8 hours sleep per night)

Stop immediately if you feel pain in your joints/tendons/ligaments

If you want to do cardio, be sure to do it on your non-lifting days or at least with ~6 hours rest in between.

If you have any more specific questions, be sure to ask :slight_smile:

I would like to grow a couple of inches taller, and some weights would be great to boost growth hormones.

I am unaware of any significant influence of weightlifting on your height (other than you would maybe gain a little by correcting posture problems ans standing actually upright)[/quote]

Ya can’t really get it any more easy than that.

Be sure to have a positive attitude and every time you walk into the gym you’re there to train.

Train heavy, and if you can keep a log of your workouts do so.

I would say don’t worry about losing weight considering you don’t weigh much to begin with, just focus on getting bigger and stronger, and once you reach a respectful weight, you can then cut excess fat.

You need to retrain your concept of “fat”.

Don’t bother thinking that you don’t want to lift too heavy or get too big or any crap like that.

It doesn’t happen by accident and it doesn’t happen overnight.

As an apparent beginner you may be able to put on a bit of muscle and drop a bit of fat if you follow a good program and work at it.