Question

Carlos is a 14 year old boy who would like to "bulk up" for football season (which begins in 4 months). Over the past few months, Carlos has grown over 4 inches in height, but, to his disappointment, he has not gained very much weight. He would like to put on some muscle mass without adding much fat before the season begins. Carlos weighs 110 pounds and he is 5ft 5 in tall.

1. Is his weight healthy? Why or why not and how do you calculate it?
2. Are Carlos goals realistic? why or why not?
3. His parents are concerned about him lifting weights. What advice would give his parents about this?
4. Give an example of a training program that might help him with his football training and goals

Answer 1

Weight of Carlos is 110lbs - 49.5kg

Height of Carlos is 5foot 5inch - 1.65m

#. His weight is not healthy ,he is underweight according to the weight height ratio to be maintained . His target weight should be 166lbs .

Even his BMI is low - 18.3 ( 49.5 × 49.5 / 2.7 )

#. Yes , Carlos goals are realistic but he have to work hard for it as he don't have enough time. Developing muscle is not an easy task . It needs time and energy . For development of muscles here are some keys steps :-

- train passionately ( doing exercises with dedication and only doing squats and push ups is enough , you need to exercise the toughest also but gradually )

- maintaining a tarck of daily exercise ,it will be motivation for him

- having protein rich balanced diet

- allowing time for the muscles to repair by taking rest

( Do 5days workout in a week and 2days rest )

#. Yes , ofcourse parents are very much concerned about their childrens . They don't want them to get any harm or injury . Same is the case with Carlos parents ,they are worried about his weight lifting and big exercises as that may cause injury to him . They should be advised that he is being trained under coach and according to his strength , capability and motivation synced exercises are only being trained to him . No need to worry , there is proper management system to look after it .

#. Example of a training program :-

- getting up early in the morning by 5am

- going for jogging and running for an hour

- doing exercises , gradually increasing it

- eating a protein rich diet

- having 12 glassess of water/ day

- practising football under trainee

- sleeping early by 9pm to have proper 8 hours sleep .