Burning fat and building muscle, while challenging for adults, is even more so for teens. Teenagers often have more energy and free time than adults do, which is an advantage, but inexperience, rapid growth and the desire to see rapid changes can lead to injury or frustration if you are not careful. With simple precautions, a healthy teenage body will generally respond well to strength training and successfully burn fat and build muscle.
Step 1
Learn proper techniques. Teenagers often have more enthusiasm than knowledge, so it is important that you learn proper lifting technique from a knowledgeable person. Proper technique is important to avoid injuries as well as get the most benefits from weight-training exercises. Most gyms have someone on staff who can demonstrate the proper form for various exercises.
Step 2
Start slowly. Teenagers are often tempted to throw as much weight as possible on the bar and start lifting. It is possible to burn fat and build muscle without lifting maximum amounts of weights. Initially, lift only the bar while you perfect your technique. As you become comfortable with the different exercises, slowly add weight. Aim for a weight that allows you to perform 12 to 15 repetitions of an exercise. Save low-repetition, high-weight work for when you are older.
Step 3
Warm up before lifting. If you work out after school, you may think that you are loose enough and don't need to warm up, but five to 10 minutes of jogging or jumping rope gets your heart, lungs and muscles warm and ready to work. If you plan to exercise first thing in the morning, the warm-up program will need to be a little longer so that your muscles have adequate time to get warm.
Step 4
Cool down with stretches. At the end of your workout, take a few minutes to stretch the muscle groups that you exercised. Stretching can decrease soreness and increase flexibility and is an important part of any well-rounded exercise program.
Step 5
Add aerobic exercise to enhance fat burning. Lifting weights does burn calories and build muscle. Adding aerobic exercise to your program, however, is an effective way to enhance the fat-burning capabilities of your workout. The American College of Sports Medicine recommends that teenagers participate in a weekly minimum of three 20-minute sessions of activity that require moderate to vigorous exertion.
Step 6
Get plenty of rest. Rest each muscle group at least one full day between weight-lifting sessions. Young bodies recover quickly, but they still require time off between workouts. If you are doing a full-body workout, plan to lift weights every other day. If you are alternating body parts, it is possible to focus your routine so that you can lift weights daily.
Tips and Warnings
- According to the University of Michigan, 15 percent of teens are overweight. Modifying the diet and increasing activity are effective and safe ways to lose weight for someone who is still growing.
Things You'll Need
- Weights
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