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Ten Steps for a Teen Guy to Get Muscular

author image Bill Dong
Bill Dong is professionally trained in physical bodybuilding and boxing, and a practitioner of several different types of popular martial arts including Taekwondou, Kung-fu and Muy Thai. He specializes in muscle building and fat burning without access to local gyms or machines. He also works as a black belt trainer and competition team supervisor.
Ten Steps for a Teen Guy to Get Muscular
Consistent exercise is the key to success in getting and staying in shape. Photo Credit: MariaAngelaCiucci/iStock/Getty Images

A successful physical transformation requires improvements in many aspects of your life. Only a correct mixture of cardio and strength training can produce the desired effect. It is also important to have a well-planned workout schedule for every day of the week and to follow it daily.

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Be Motivated, Ready to Sweat

Having the right mentality is crucial to success. Getting in shape requires endurance, hard work and perseverance. Do not ever give yourself excuses to skip exercising.

A key factor to shaping up is a good motivation. It doesn't matter if you are trying to attract a girlfriend or earn respect from your peers. You need a strong and healthy motivation to give yourself the push when you feel too sore or lazy to work out.

Have a Plan and a Deadline

You will need to make plans for your exercises.
You will need to make plans for your exercises. Photo Credit: Pixland/Pixland/Getty Images

You will need to make plans for your exercises. A well-thought-out plan can help provide motivation. An example is doing strength training on odd days, cardio training on even days and resting on weekends. This schedule combines fat burn and muscle building to give you an all-around workout.

Think up a goal for yourself and set a deadline for it. A reasonable time limit will push you to work harder. An example can be 35 constructive pushups by the end of two weeks. Do not give yourself an unreachable goal such as losing 20 pounds in a month.

Eat Nutritiously, Get Enough Rest

Your body also needs rest.
Your body also needs rest. Photo Credit: Image Source/Photodisc/Getty Images

You need to eat both proteins and vegetables to get stronger. All-protein diets may spur muscle growth but can lead to malnutrition and heart diseases. Balance your diet by combining lean proteins -- fish, lean meats, nuts and seeds -- with plenty of leafy green vegetables.

Your body also needs rest. Constant, excessive workouts will cause muscle tearing and injuries. A teenager should receive about seven to eight hours of sleep each night. A good way to prevent injuries is to stretch before exercise and before going to bed. Stretched muscles will be less likely to cramp.

Find a Buddy, Record Results

Having companions can often provide a better attitude toward achieving a goal.
Having companions can often provide a better attitude toward achieving a goal. Photo Credit: Stewart Cohen/Digital Vision/Getty Images

Working out with a friend can have huge benefits. According to My Fitness Pal, people who exercise with friends lose up to three times more weight than those who exercise alone. Friends can serve as monitors, helping you make better choices.

Every week or two, test the results of your training. For example, perform as many pushups as you can, record your results and then try again two weeks later. As long as you keep working out, your performance will improve, and seeing improvements is one of the biggest motivations to keep going.

Be Consistent and Endure

A well-built body is not achieved in one day.
A well-built body is not achieved in one day. Photo Credit: Fuse/Fuse/Getty Images

Keep following the plan you made without fail. Inconsistent exercising can result in weight gain instead of weight loss. Chances are that if you slack off today, you will also do so tomorrow. Have someone else remind you if necessary.

A well-built body is not achieved in one day. You will need a lot of determination and dedication to achieve the desired results. Muscle building and fat burning are slow processes. If your progress doesn't seem to be significant, persevere. Only through daily exercises will you be able to successfully transform your body.

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