Dan

I'm a 14 year old boy, 15 next month.

I want to start working out and building some big muscles.

I plan to go to the gym at school lunchtimes 3 times a week and do bench-press, bicep curls etc for the 45 minute dinner.

Then after school I will do 50 press-ups, 50 sit-ups and a 3 minute plank.

I eat 2 scrambled eggs on toast for breakfast, nuts and an apple mid-morning, after gym, 2 peanut butter sandwiches and a banana or apple and after school a tin of tuna or a hard boiled egg. For dinner I have whatever my mum is making, it is usually homemade ad healthy.

Will I notice a difference in strength and muscle size?

Is there anything else I should be doing?

I have recently started road biking on my mountain bike, I have been riding 40-50 miles most days and I have been trying to sit down as much as possible even on hills, and stay in a high gear. I have heard that sitting down uses more muscles and energy but I want to know for sure. So which uses more energy and works you harder? Standing Up or Sitting Down?

I'm a 14 year old boy and I used to run 3 and a half miles, 3 mornings a week in 30 minutes. I have got a bit fed up of that now, but I recently got a new mountain bike. I have been riding between 40-50 miles most days and I find it much more enjoyable than running. The only problem I have is that I worry that it wont keep me as fit as my running did, because you use more muscles when running. Is this the case or will I stay just as fit riding long distances most days?

I'm a 14 year old boy and I used to run 3 and a half miles, 3 mornings a week in 30 minutes. I have got a bit fed up of that now, but I recently got a new mountain bike. I have been riding between 40-50 miles most days and I find it much more enjoyable than running. The only problem I have is that I worry that it wont keep me as fit as my running did, because you use more muscles when running. Is this the case or will I stay just as fit riding long distances most days?

A while back I started running 3 mornings a week. I run 3 and a half miles. I started improving and getting better, then suddenly It's started to get harder. It feels harder to complete my run, my legs ache earlier into the run and I get short of breath quicker.

Can anybody explain this?

I've recently started road riding and I live in a very hilly area. I go on lots of road rides and go down (and unfortunately up) lots of hills. When I'm going down hills despite being a little worried I put it up into the highest gear and pedal as fast as I can down the hill, I reach some really high speeds. I enjoy it and I get a thrill from it but at the same time I'm absolutely crapping myself! I go through all these scenarios in my head of me falling off and really badly hurting myself.

Does anybody else feel like this when going down hills?

I'm a 14 year old boy and it really frustrates me how my friends are so skinny. I run 3 mornings a week, I'm always going on long bike rides, I exercise loads and eat healthy but all my friends are skinnier than me. They sit at home, on their Xbox's all day everyday, they eat whatever they like and are really lazy. They are still skinnier than me! I'm fed up of working hard to be skinny and in shape when my friends don't even have to try. I understand that they have a high metabolism and all, but why can't I have one? Please explain this.

Thanks Dan.

I'm a 14'year old boy and I try to eat healthy and exercise as much as possible, problem is I get bored and fed up of it. I manage to do it throughout the week despite getting tired at times. At the weekend however I end over eating and I don't really do Ny exercise as I want to recover for the coming week. It's really irritating me because I work hard all week and undo it at the weekend. I'm gaining weight quite fast and I don't like it. What can I do?

I'm a 14 year old boy, I'm very active. I'm doing lots of exercise throughout the week, I run 3 and a half miles 3 mornings a week, I do lots of cycling and I ride up to 30 miles on most rides. I eat healthy too, I allow my self one small chocolate bar a day, but I eat healthy meals. I try to include plenty of protein for muscle repair and growth. I do this all week but at the weekends I can't help eating a little to much and I don't really do much exercise either I just chill. I'm gaining noticeable fat on my belly but I don't see why this should happen, I'm working hard all week then I let myself go for the weekend and I gain weight! Please explain this and give me some advice. It will be greatly appreciated.

Thanks Dan.

I'm a 14 year old boy and I love chocolate. I'd say I eat a healthy diet but recently I have been adding a chocolate bar into my diet. I do a lot of exercise, I jog 3 mornings a week, go on long bike rides and I'm generally an active person. As long as I have my 3 healthy meals a day, and do my exercise is it Ok to include a chocolate bar? Will I go fat?

P.S I'm quite often hungry after my dinner so I figured I'm obviously not eating enough even with the Chocolate?

I'm a 14 year old boy and I love chocolate. I'd say I eat a healthy diet but recently I have been adding a chocolate bar into my diet. I do a lot of exercise, I jog 3 mornings a week, go on long bike rides and I'm generally an active person. As long as I have my 3 healthy meals a day, and do my exercise is it Ok to include a chocolate bar? Will I go fat?

P.S I'm quite often hungry after my dinner so I figured I'm obviously not eating enough even with the Chocolate?

I am a 14 year old boy and I run and bike a lot. I run 3 and a half miles 3 mornings a week in 30 minutes, and go on lots of bike rides ranging up to about 30 miles. I'm trying to gain leg muscle and tone. I eat a healthy base diets, but include chocolate things as well (Maybe a little to much!) I do eat a healthy diet though. I only got a bike last Saturday and have been on lots of rides and I'm already noticing leg tone coming along, will it keep improving? I hope to increase my miles on my bike rides too.

Thanks Dan.

I'm a 14 year old boy and I love chocolate. I'd say I eat a healthy diet but recently I have been adding a chocolate bar into my diet. I do a lot of exercise, I jog 3 mornings a week, go on long bike rides and I'm generally an active person. As long as I have my 3 healthy meals a day, and do my exercise is it Ok to include a chocolate bar? Will I go fat?

P.S I'm quite often hungry after my dinner so I figured I'm obviously not eating enough even with the Chocolate?

I go for a run 3 times a week in the morning, I either go at 7am or 8am, run 3 and a half miles. I know this sort of distance uses a lot of energy and I want to know what to fuel myself with so that I am not to full but it gives me the energy I need. I've tried eating after my run and I didn't like it. I usually wake up hungry.

I am a 14 year old boy and I run and bike a lot. I run 3 and a half miles 3 mornings a week in 30 minutes, and go on lots of bike rides ranging up to about 30 miles. I'm trying to gain leg muscle and tone. I eat a healthy base diets, but include chocolate things as well (Maybe a little to much!) I do eat a healthy diet though. I only got a bike last Saturday and have been on lots of rides and I'm already noticing leg tone coming along, will it keep improving? I hope to increase my miles on my bike rides too.

Thanks Dan.

I am a 14 year old boy and I run 3 times a week in the morning. I run 3 and a half miles which is 5400 meters. I run it fairly easily. When I see the athletes on the TV running 5000 meters I wonder if I keep going will I be as good as them? They train really hard for it and eat clean, I have only trained by running 3 times a week and I eat fairly healthy and I can already do what they can. Does this mean that I will be as good as them?

I'm a 14 year old boy and used to exercise lots and eat really healthy foods all the time, I didn't even touch something that was unhealthy. Recently I have lost the motivation to go out running, eat healthy foods, and I keep on over eating on fatty foods. I'm starting to put on weight and I don't like it, I just lack the motivation to do anything about it. I'm really going downhill and need to get out of this rut. What can I do, please help me out.

Thank You.

I'm a 14 year old boy and about a year ago I was a little chubby and I decided to start dieting and restricting certain foods, exercising more etc to lose weight. I successfully lost weight and I got to a healthy weight but carried on going, I restricted more and exercised even more and I went underweight. I was Anorexic until recently but I still worry about gaining weight, I feel that I need to exercise constantly, restrict all bad foods, and I still restrict calories. I'm tired and fed up of living like this, I'm constantly tired from over exercising and I just want to be able to live life my way.

How can I stop these habits? Please help me out it would be greatly appreciated.

Thank You

I just ran 3 miles before school and I feel great for it!

Mine are Oreos, Kinder Bars, and Hersheys. :)