Can I get in shape quickly and safely at the age of 14?
Any tips?
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One thing no one has said yet: at 14 you are in a great position in life to get into shape quickly. You are going thru puberty so your body is already primed for large changes over a comparatively short time.
Start exercising a lot. As much as you can figure out how to squeeze into a day. Lift weights. If you don’t have weights use your body by doing push-ups, pull-ups, squat thrusts, etc. Get creative. Around your age I went from being able to do no pull-ups to being able to do 30 with ease in just a couple of months. I did this by putting a pull-up bar across my bedroom door and every time I passed it I did as many as I could. It didn’t matter how many times a day I passed it, if I crossed the door I did as many as I could. Not much older I went from not being able to run a mile to doing a 6.5 min mile and being able to run 3 miles in one grading quarter in school. A gym class had me running 4 days a week for the entire 45 min class. No rules beyond you had to head down the trail and back. As soon as you were done you could leave class. Naturally we all pushed ourselves to do it as fast as we could so we could goof off the rest of the class time.
You will be surprised at how fast your body at your age will adapt to your exercise. If you combine the exercise with a good balanced diet (so no fad crap like Keto or gluten free) you will get into shape very quickly.
(Also if you want assistance training to run check out the C25K app for smart phones. It will train you in 8 weeks to be able to run a 5k. It works really well and has a free version)
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