As a teen, you're lucky in the respect that you'll respond better to nearly all types of diet and exercise than your older counterparts because of your higher metabolic rate and hormone levels. Still, in order to achieve your best results, you'll have to follow a well-designed program of diet and exercise. Whether your goal is to trim down, bulk up or just get healthy, avail yourself of the appropriate program below.
Diet and Exercise to Bulk Up
For teens, bulking up is a double-edged sword. On one hand, you'll have to increase your food intake even more than an older person would, since your elevated metabolism causes your to burn calories faster. On the other, so long as you're getting adequate food, you'll grow muscle faster due to your elevated hormone levels. Construct a daily diet of least 3,500 calories, dividing your food into between five and seven daily meals for ease of consumption. Base each of these meals around protein rich staples such as meat, fish, eggs, beans and tofu, so as to consume at least 1.6 g of protein per kilogram of bodyweight. Complete three weekly resistance training sessions, performing squats, deadlifts, bent rows, shoulder presses and chest presses at each session. For each exercise, complete five sets of five repetitions, using the heaviest weight you can handle without sacrificing proper form. Rest for 90 seconds between sets.
Diet and Exercise to Slim Down
If you're struggling with excess weight, take solace in the fact that teens lose weight more easily than adults due to their accelerated metabolic rates. Take an inventory of the foods and drinks that you consume on an average day, then refer to the appropriate nutritional information to determine you daily caloric intake. Aim to reduce this figure by at least 500 calories. Start by eliminating junk food; then, if necessary, reduce your mealtime portion sizes. Supplement this diet with at least three weekly cardiovascular training sessions. Begin with as little as 30 minutes of exercise per session, then gradually increase the frequency and duration of your sessions to as much as one hour daily. This routine will keep your metabolism up in spite of your calorie-restricted diet, increasing your rate of weight loss even further.
Diet and Exercise for General Health
If you're simply looking to improve your general health, you've made a great choice; starting early is the best policy. To determine your recommended daily quantities of each food group, consult the American food pyramid calculator, which will analyze your gender, age, weight and height to determine your optimal personal values. For instance, an average 16-year-old male should consume 4 cups of vegetables, 2 1/2 cups of fruit, and 5 oz. of whole grains daily. Supplement this diet with a balanced exercise program; follow both the cardiovascular and resistance training programs described above.
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