[magnus1136]

Hello, everyone! :p

I got this big question :D
I want to get fit. And by fit, I mean I want to be muscular,
Have a sixpack, and just overall some nice muscles.
I am 13 years old, and 181cm tall (6feet1inch)
My weight is 61.5 kilograms.
Could anyone help me make a training program to get fit?
I don't have to be like a body builder, but I would like to look a bit stronger than I am right now:D

[Eileen G]

Lift weights. Trust me, you don't get to look like a bodybuilder by accident, it takes years of dedicated work, but to get really fit and muscular, you have to eat right, lift weights, and get some cardio exercise.

The best exercises to do are the squat, deadlift, bench press, stiff leg deadlift, military press, dips, pull-ups, lunges, rows and woodchopper. You may be too young to join a gym without an adult, so if you don't know someone suitable who can show you how to do these exercises properly, go to ExRx (Exercise Prescription) on the Net or www.muscleandstrength.com/exercises to see how to do them right.

Pick a weight that feels heavy but not impossible, and do 8-10 reps with perfect form. If the weight is too heavy to use proper form, then stop.

Lifting weights will not stunt your growth (sounds like it's too late for that anyway), but it will build a good base of fitness.

Eat well, lots of fresh whole unprocessed foods, and cut out the junk.

[BananaPie]

You're not going to really see results if you haven't already gone through puberty. And since you're 13 and your body is still growing and developing, you could strain or hurt yourself, so make sure you're careful and aware of that. If something feels off or causes you pain, don't force it.

Perhaps you could consult with one of your PE instructors about proper form, timing, et cetera. And see if he'll allow you and maybe a few other students use of your school's weight room, if you have one.

[magnus1136]

Hello, and thanks for answers :D
I Don't want to look like a bodybuilder, I just want to build some muscles.
But I will try following your advices :D

[Eileen G]

The difference between bodybuilders and someone who looks strong is not the amount of muscle, it's the amount of bodyfat. Two guys could have the same lean mass (bone and organ and muscle) but if they had different body fat levels, they'd look completely different. And it's actually a lot harder to get bodyfat levels very low than it is to build muscle.

Unless you put a huge amount of effort and dedication into it, you won't look like a bodybuilder. And you do need to lift weights to build muscle.

The three important aspect of staying healthy and fit are diet, strength and cardio

Body Fat Pictures and Percentages | Leigh Peele Have a look at these pictures to see the difference bodyfat makes. I'm guessing you'd like to be somewhere between 10 and 14%, while bodybuilders work to get below 5%

[magnus1136]

Well, that thing about bodyfat, I think that's the problem.
One of my friends have the "sixpack", but I got more stomach muscles than him.
How can I lower my body fat level?
I know it may be hard, but I want to know how.

[Eileen G]

Bodybuilders have a saying "A six pack is built in the kitchen, not the gym". Diet is what lowers bodyfat to the point where your six pack is visible (you already have one, it's just hiding right now).

Clean up your diet. Cut out all the junk, particularly fast food, sodas and sugar. Concentrate on fresh whole foods like eggs, oily fish, fresh meat and chicken, lots of green vegetables, olive oil, dairy, whole fruit (not juice), nuts and wholegrains. Cut out (or back on) the sugar, bread, pasta, rice, cornflakes and processed foods.

Each meal should have a quality protein, a healthy fat, a green vegetable. Eat the bulk of your carbs before and after workouts.

[magnus1136]

That's what I wanted to know.
Mérci :D