TEEN MUSCLE

Is your teen keen on lifting weights and building muscle mass? We asked globally renowned MMA and fitness trainer JON BOND for some guidance.

Is it okay for teenagers to lift weights?

From 12 to 14 years, teenagers should focus more on bodyweight exercises – pull-ups, press-ups, dips and so on. This creates a solid foundation of strength, balance and coordination. From 14 years, it’s safe to lift weights. Keep it simple – two or three sessions a week of bench presses, squats and deadlifts to create total body strength. The biggest misconception when it comes to teenagers lifting weights is stunted growth; there is little evidence to support this theory.

Can teenagers build muscle and become bigger?

Yes, by adding the correct weights programme into your routine, you can become stronger, and your muscles will grow bigger. You need to eat well though – many teenagers have a terrible diet. But you don’t need a specific bodybuilding diet. Eat healthy foods focusing on proteins (beef, chicken and fish), vegetables, simple carbs (brown rice and sweet potato) and good fats (avocados). And lots of water!

Are protein shakes and supplements safe for teens to consume?

Supplements are exactly that – they supplement a healthy diet; they can’t replace a balanced healthy diet. Focus on getting the essential nutrients you need from real food and make that a good habit first.

What’s your advice to teens looking to build a bigger physique?

Find a good coach to teach you the correct exercises and a routine to follow. Be patient and consistent. Eat a healthy diet and most of all have fun, train with your friends and make it social. Be competitive but not obsessive.

Hybrid MMA & Fitness is at 13/F, Entertainment Building, 30 Queen’s Road Central, Central. hybridmmafit.com