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male
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anonymous
writes: I am a 15 year old. And I don't have access to a gym. I am fit and quite small. How can I build muscle in the house? I do 20 - 40 pressups a day. ijust want toned shoulders and body. Is there any other hints besides situps?
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male
reader, anonymous, writes (15 November 2005): 15 is a good time to start weightlifting. Based on my brother's experience this is a good time to start an exercise program to maximize your body's last growth spurts.
First you need to set some goals. I'd suggest start throwing out 'toning'. And please never speak of it again. 'Toned' is kind of code for you dont want to put in a lot of effort.
I think you can do some decent work with body weight exercises but as you are light this may be somewhat limited. What you can do know is get out a book to understand what you can do now and start some kind of program at home. A lot of the rotator cuff movements are done with very light weights anyway.
Then make a plan about how you will get access to a gym. A lot of communities have "weighlifting classes' in their recreational catalogs and no jocks sign up for them. Read any bodybuilder bio (Arnold, Bill Pearl)- they all start with a skiny kid who has to figure out a way to get into a gym.
A
male
reader, anonymous, writes (14 November 2005): buy some weights, use for a few hours aday.
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A
female
reader, anonymous, writes (12 November 2005): Hi. I was in the same postition as you. No access to a gym mand didnt really want to go anyway.Then my friend organised a fundraiser walk. I started power walking, its free and easy and after a couple of months I started using hand weights when I went out walking.
Ive never looked back, Ive lost weight but tomed up ALL of my body from my butt to my shoulders. Best thing is its easy and addictive. I now walk 3 times a week for up to 15 miles at a time sometimes with friend othertimes just me and my Ipod.
I Thoroughly reccomend it, you will notice the difference in a few weeks.
Good Luck
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A
female
reader, lillaum  +, writes (10 November 2005):
 Hi there
Diet is the most important thing that needs to be sorted first If you want to build muscle. You need to take in more calories daily than you burn, a bit of a chore but there are several online calculators you can find to work this out. Try to eat roughly six meals a day which all include protein, preferably from lean meat.
www.johnberardi.com is a site which contains a wealth of information on sports and bodybuilding nutrition if you read the articles.
If you can get yourself some free weights, check out www.exrx.net for some good full body workout routines and detailed descriptions of each exercise.
If you can't get access to weights then have a look at www.rossboxing.com which, although sport-specific, has a lot of info on bodyweight exercises and some good weightless routines for strength and size training.
Those three should tell you pretty much all you need to know to get you started, then it's all down to dedication and perseverance.
Good luck
Lillaum
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A
male
reader, paul_michaels +, writes (10 November 2005):
as you are only 15, its best that you dont do anything to strenuous, like lifting weights for example, as it can affect your growth. joggy round the block every night will be a good way for you to burn calories, meaning when you do pressups, they will have more of an effect on your muscles. sit ups are very good for your chest, and can be very effective if done regularly.
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