Weight Training and Strength Training

it means blood that is still trapped in your muscles has dried to the inside of them. always stretch well before and after working out to avoid soreness.

This is unfortunately an old wive's tale which is popular amongst too many adults and children. You're not going to be able to lift more heavier weights until you've reached puberty anyway, when your hormones will kick you into growing taller and growing muscles, and your mindset also becomes slightly more mature and stronger. What I mean by this is that your mind must be strong for you to lift; at the same time, weightlifting can make your mind stronger. Therefore you need to start with a weight that both your mind and your body can handle (i.e. weightlifting is partly psychological, partly down to muscles).

Whatever you can safely lift at 12 I do not believe will stunt your growth. Running and jumping create more forces on the body than weightlifting does. The US government observed that soccer, basketball, football, skateboarding, and bicycling injuries cause most stunt in growth. Weightlifting will actually stimulate your growth, including your bones and muscles. The other thing is that the best weightlifters are naturally shorter and heavier - you should not confuse cause with effect: shorter weightlifters can deadlift, squat and over-head press much more easily as they have less work to do.

There have been many people such as Shaquille O'Neal, David Robinson, Karl Malone, Michael Vick, Dave Draper and Arnold Schwarzenegger all started weightlifting in their early teens. At the age of 12, it is highly unlike you will be doing 90kg deadlifts or squats, let alone clean-and-press. Weightlifting is a very safe sport (check the statistics for sports-related injuries). At the same time, it is not really expected of children to lift weights - starting off with sprints and callisthenics/gymnastics is a good foundation for building strength.

Start off with callisthenics for a year - have a look at guys like Ross Enamait. He combines weights with callisthenics (bodyweight exercises); and he even wrote a few books on callisthenics-only workouts to build stamina, strength and power.

Then move on to light weights (e.g. 10kg-20kg) for another year. If you aim to lift your own bodyweight first, perhaps for the third year, for a year or so, then you're not likely to go wrong. Don't try to go too fast - serious weightlifters look at targets in terms of years rather than months or weeks. They stick with the same weight for 2-3 sessions, and add on 2kg-4kg at a time. Have a look at Pavel Tsatsouline's book "Beyond Bodybuilding" (it has a load of good information), eat well and also have a look at Brooks Kubik's Dinosaur Files (which are really motivational newsletters), and also his books "Dinosaur Training" and "Dinosaur Strength Training Notebook" which have a LOT of useful information on weightlifting and sample routines.

Always warm-up at the start - this gets your muscles loose so they won't snap under pressure. Try deadlifts, squats and bent-over rows - perhaps even good-mornings and barbell curls. Try clean and press - avoid the bench-press, because you can develop more injuries (including rotator-cuff injuries and also dropping the weight on your throat). With standing exercises you do not need any spotters (people to help you in case you fail). The exception may be when squatting, but you can generally drop the weights either in front or behind you.

These are generally safe compound exercises (except for the curls - which is an isolation exercise). Compound exercises are good for stimulating all-around body growth. Your workouts shouldn't last much longer than 45 minutes; perhaps 1 hour maximum including rest intervals between sets/time when you change plates for different exercises. Have rests of 3-5 minutes if lifting very heavy weights (ones that you can't do for more than 3-5 reps with good form). Also, try having at least a day's rest in between weightlifting days. You can also have callisthenics days in too. For instance:

Day 1: Weights

Day 2: Callisthenics + sprint at end

Day 3: rest

Day 4: rest

Day 5: Weights

Day 6: Callisthenics

Day 7: rest

Day 8: Weights

Day 9: Callisthenics + sprint at end

Day 10: rest

Day 11: rest

... and so on.

If you want more proof? Look at American Football school programs - are the jocks short? No. Not unless it's in their genes to be short. They tend to start serious weightlifting at 15. But like I said, people have done it much earlier and still grown to be taller than average. What about Olympic weightlifters? They start at a very young age - it's the only way to get ahead in any Olympic sport. They are not midgets.

My only recommendation is that you try BOTH. One day try them first, then another day try them after, see which one you like better, it won't really matter. Depending on the intensity of your actual lifting session, you may feel too tired to do them after, so maybe start with them first, but if you feel you still have energy left after your session, do them after.

Remember, if you want to see visible abs it won't matter how many or how often you do sit ups if you have a layer fat covering your abs. Nice abs are made in the kitchen not the gym!

For this explanation, I'm talking about the "average" boy and the "average" girl. There are a number of reasons, but the major two would be size and hormonal levels. Boys are on taller and heavier than females. This means that they'll have more muscle in total than females, and will be able to lift and move more with that mass. Their cardiovascular system is also adapted to deal with this extra mass, meaning it can output a greater volume and result in an increased endurance. The reasons for this would stem from lower levels of testosterone in females. Testosterone encourages muscle growth and speeds recovery after an intensive workout meaning that a typical male would gain a greater amount of muscle for the same amount of training as compared to a female. The result is that the average female has less muscle mass and lower endurance. Again, we were talking about averages. A top female marathon runner will have greater endurance than 99.99% of men, and a serious female weight lifter will also be stronger than the vast majority of men. Don't let averages lead to stereotypes that women are "weak" or anything of that manner.

I'll answer it to win the ultimate prize.

Yes.

There is no such thing as "toning". To make the muscle stand out more or appear more "toned", body fat must be reduced. That is achieved through a combination of diet and exercise. It isn't possible to reduce fat in a particular area of the body, so you have to lose fat everywhere. The largest muscle groups in the thigh are the quadriceps (the large muscle in the front of the thigh) and the hamstrings (in the back of the thigh). Any exercise that straightens the knee works the quads, and exercises that bend the knee or straighten the hips by pivoting your pelvis will work the hamstrings. Those exercises used as part of a diet and exercise program will increase the size and strength of those muscles. Some exercises that work those muscles include squats, dead-lifts, lunges, leg extensions, leg presses, leg curls and variations of those exercises.

Yes he does Watch The glee episode Bad reputation......

Yes, I know, but does he have pubic hair?

Go to a doctor you physcopath!

:)

The chest and TRiceps

Get a Gold's Gym. It comes with perfect pushup pads and an attachable door chin up station that is also used for crunches. Do about 10-20 push ups, 10 chin ups and 50 crunches a day and you'll lose it fast.

You can't translate BMI into body fat percentage. One of the biggest limitations of BMI is that it doesn't take into account muscle mass. BMI is calculated using height and weight ONLY. So a 250 pound, 6'2" Schwarzenegger has an identical BMI to that of a 250 pound, 6'2" couch potato. While Arnie might be 4% body fat, the couch potato could have 40% or higher body fat. As this shows, you can't estimate body fat from BMI. While this is a limitation of BMI, it's still an acceptable means for defining overweight and obese levels. No construct, no standard of obesity is going to label everyone who is obese as obese without also labeling a few non-obese people as such. While including percent body fat in our definition of obesity would be nice, the problem is that few people actually know their body fat percentage, and accurate means of testing are expensive and difficult to administer. On the other hand, height and weight are easy to determine with just a scale and a measuring stick. The Schwazenegger/couch potato instance was clearly an extreme case. The vast majority of 6'2" 250 pound males are truly obese- competitive male body builders and athletes make up a very, very small percentage of the overall population. BMI is capable of correctly labeling the obese in the vast majority of cases. If you do happen to think yourself such a muscular person yet still weigh a lot, have your body fat percentage assessed.

Upper body strength is how strong the muscle found in your upper body (waist and higher) is. Having upper body strength can help you do many things so as hold on to the side of a building if you are about to fall off, or help you do lots of pull-ups. It also can help you look your best.

Why would you not want to increase your arms?

I studied this in economics this year opportunity cost is the sacrifice of not choosing the second best option so if you wanted to buy a flat and you found a pleasant one or a fancy apartment and you chose the apartment the flat would be your opportunity cost

in weight training muscle endurance can best be emphasized by combining a

4 mixed with 2% milk right after work-out

Yes you will. Your body needs the amino acids in protein to rebuild muscle after a workout. If you intend to keep working out then you need protein otherwise your muscles will not rebuild and then they will deteriorate. If you just say "oh well then i wont lift weights", well then you will still lose muscle mass because you wont be working out. If you dont challenge your muscles they will shrink.

You should eat healthy and well balanced diet and exercise daily. I exercise daily for 30 minutes and burn 350 calories per day. Also, I consume 400 calories less than the usual calorie intake. This way if you consume 3500 calories less per week, you will loose a pound.

If the girl is muscular, too, she'll win. I knew a girl who was about 5 foot 2 or 3 and arm wrestled a lot. She never got beat by a younger boy until she was 16

Just eat only fruits and drink plenty and work out in your room for at least 3 hours every day then way your self and you will see a very big improvement trust me i did this and i lost more then 40 pounds and just stop trying to find ways to lose weight like taking a pill or drinking water that makes you skinny or undershirts that make you look skinny cause your just wasting your time just get it done and take it from me it will be really worth it.

to gain weight while still remaining healthy, increase your meal size and increase your consumption of carbohydrates. do not rely on fried foods to gain weight because that is bad for your arteries.

During the first International Olympics back in 1896.

No, its the other way around, stretching and becoming more flexible while training with weights will improve your strength and mass, so actually a little bit.

a persons muscle on their body will eventually turn into fat, and/or extra skin, all in all, you will lose all of what you have earned.