Questions to experts
It depends on what's the child age, if the child is between 5 to 12 years old then I believe that weight training shouldn't be allowed in such a young age, because it can stagnate their growth and there is a high risk of injuries because in this age children tendon and ligaments are still developing. I personally recommend a light body weight training, like jumping, push ups and sprints for 5 to 12 years of age. However, for the teenage years I recommend light weight training along with some light callisthenic exercise program.
Esplugues de Llobregat
Hello. First of all, toning your biceps/ triceps is the same as training other body parts. You should always work in 4-5 series of an average of 8-10 reps for hyperthrophy and longer reps(12-20) for slimming down/defining the muscle. What you should be looking for when working out is feeling the "pump", and reach failure at every set. In other words, if you can do 8 reps of biceps curls without reaching failure at the end, then you should increase the weight( and conversely). Secondly , you should work your muscles from different angles, that will give it a major stimulus and in the end it will looks bigger and better. Finally, If you want to focus on a specific muscle group for some time , just work them out more often during your routine, but I'd recommend that you leave a day or two before working out the same muscle group. Good luck! Raphael. Personal trainer.
Esplugues de Llobregat
Hello. Amino acids contained in proteins will protect your muscles during your workout and help them grow during the recovery phase. Healthy fats and carbohydrates will give you a great energy boost and will make you perfom better. Before every workout you should ingest some kind of lean protein+ health fats and complex carbohydrates. An example of pre-workout meal would be: - a chicken or tuna salad without added fat + a slice of wholewheat bread and some avocado. - two pieces of fruits + raw nuts/ almonds or similar. - chia pudding + raw fruits - oatmeals+ milk and some nuts or similar. As for the post workout meal: This is the only time where fast digesting carbohydrates are okay, as studies show it helps with the muscle recovery growth and hypertrophy. - Pasta, Rice and alike / fruit juice etc. + lean protein ( chicken/ turkey breasts , fish etc). Feel free to try a few of the above options for some time and see how your body reacts to them. Everyone is different and you will have to find what works best for you. Raphael Boury Personal trainer.