Hi Gennaro,
I would like to know at what age can my son start using weights. He is 15 and plays Australian Rules Football at a junior club in Victoria, Australia. He plays with boys that are turning 16 this year and he only turned 15 in Jan 2010. Thank you for your time and hope to hear from you soon.
Pat
Hi Pat,
Your son can start weight training now with light weights and basic exercises. I would also suggest you combine his dumbell work with some body resistance exercises. I recommend that you also increase his total caloric intake and have him eat regularly throughout the day.
A common myth is that if you weight train alone you will get bigger and stronger, but without increasing calories (and as aerobically active as he must be) your son will not get bigger or stronger. The bottom line is, he has to be eating more quality calories than he is burning in order to put on size and strength.
I wish I had of known (or been more conscious) when I was a teen that it was OK to weight train and eat more, as I also played Aussie rules and was a very skinny kid. Although skillful I could have used an extra 10lbs for extra hip and shoulder nudge. Because Aussie Rules Football is a very physical sport and requires (among other things) power, endurance, and strength, basic weight training and calisthenics will be great for him.
Here is a guideline routine he can perform every day or 2nd day depending on how he recuperates from each session.
Warm up:
Arm circles
Body weight squats
Routine:
Pushups 3 x 15-20 ( very slow and controlled)
Dumbell flys 3 x 12
Pullups/Chinups 3 x 8-12
Dumbell single arm rows (with knee and hand on bench for support) 3 x 10-12
Hanging leg raises (abs) 3 x 15-20
Swiss ball crunches or Situps 3 x 20
Dumbell squats (holding dumbells by side progressively increasing load over sets and or sessions) 3 x 12-15
Single dumbell calf raises 3 x 12-15
Dumbell side raises 3 x 8-10-12
10 minute Warm down:
Stretch hamstrings, glutes, quads, calves, and upperbody. Refer to his coach or a good stretch book for specifics on stretching technique.
Let me know how he goes with it and keep in touch!
Gennaro
Hi Gennaro
I’m working on adding muscle, but as a vegetarian who is wary of whey protein am concerned that my nutrition isn’t helping me grow enough. I use hemp powder. Can you recommend any books / meal plan suggestions in more detail?
Ed
Ed,
You should eat most types of beans every day. In particular fava, red kidney, black, chickpeas, lentils and cannellini as these are high in protein and will support muscle growth. Edamame are high in protein but because of their higher estrogen content, consume them every 2nd or 3rd day. Make sure the quantity of beans amount to at least 20 grams of protein and eat at least 20-30 grams of protein per meal every 3 hours over 6 meals. Combine these beans with brown rice or sweet potato with two or three cruciferous vegetables like Swiss chard (silverbeet), broccoli, spinach or asparagus.
But do not eat beans after 5pm as they are still high in carbs and will result in body fat storage if not utilized.
If you are able to eat eggs I would suggest an assorted (garlic, onion, pepper, mushroom and zucchini) vegetable 8 organic egg-white omelet for dinner. I also suggest you add egg whites or a high quality (bovine free) whey protein powder with your oatmeal or cream of buckwheat cereal in the morning. A high quality natural whey protein for a mid-afternoon meal with raw nuts is also ideal.
Taking an L-Glutamine supplement and branch chain aminos for extra protein will make up for the lack of meat and fish protein and help you build muscle.
I have quite a few high protein vegetarian recipes on this blog at www.ferrafitness.com/www you should look at.
Other great resources are books: The Perricone Promise, Ultra-Metabolism and The Pump Energy Food cook book.
If you remain consistent with my recommendations you will add quality muscle to your physique and have more energy and strength to perform your workouts with greater intensity and focus.
Let me know how you progress.
Best,
Gennaro
A great wholebody back exercise that is often incorrectly performed or neglected altogether. Make sure you incorporate this exercise in all your back or whole body exercise routines. Stay tuned for more Quick Fit Tips and visit us at www.ferrafitness.com for more on health, nutrition, seminars and group fitness training.