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Old 12-28-2010, 12:24 PM   #1
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Default Help - Exercise program for a 13 year old

I need an exercise program for a 13 year old with a severe obesity problem. This individual has an interest in lifting, but I can only provide him with dumbbells.

He is unable to perform bodyweight lifts.

I am looking for a simple fullbody workout he can perform 3x a week, but have not trained an early teen before.

Cardio is out of the question right now.

What would you have him do?
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Old 12-28-2010, 12:33 PM   #2
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ahhhh thats a toughy because I thought at that age only bodyweight should be used but I will try something...


Mon-Wed-Fri (all DB exercises for 3x10)

ATG Squat
Single-Arm Row
Flat Press
Standing Curl
Seated Shoulder Press
Single-Arm Overhead Tricep Extension


Would seem like what most peopel will post and it shoul work if he sticks with it
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Old 12-28-2010, 12:43 PM   #3
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ahhhh thats a toughy because I thought at that age only bodyweight should be used but I will try something...
Yeah..he is closing in on 300 pounds, pre-puberty. It's a slippery slope. To be honest he can barely get out of a van, so bodyweight work ...well...won't happen for a while.
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Old 12-28-2010, 12:52 PM   #4
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this is a very tough situation steve, I personally would tell him to hold off on weights and just start walking. And just go a little further every day.

I think some combination movements would be good:
Curl to Press
Squat to Press
Deadlift to curl

Not really sure what to say here, this is a very difficult situation
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Old 12-28-2010, 01:15 PM   #5
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this is a very tough situation steve, I personally would tell him to hold off on weights and just start walking. And just go a little further every day.

I think some combination movements would be good:
Curl to Press
Squat to Press
Deadlift to curl

Not really sure what to say here, this is a very difficult situation


I agree here. I think that if he's that big, he needs to start eating a lot less, walking a lot more, and learning about nutrition. If he were to lift even the slightest bit too much, he may feel that pain we love and call DOMS, get scared and stop lifting all together...
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Old 12-28-2010, 01:18 PM   #6
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He won't walk. Lifting is the only physical activity he has shown an interest in.

Also, I can't control his eating habits. I try to teach him, but his family lifestyle doesn't cooperate, nor will they bring in healthier foods. I help where I can.

He visits me from time to time and lifts with me. DOMs doesn't bother him. He is good at lifting, and for him, there aren't many physical activities he is good at...

I agree with you guys but the reality is that a better diet and cardio won't happen. You might think I'm talking the easy way out, but he has been in my life for a long time. Lifting is the first glimmer of hope I've had. I want to use it in some way to plant a seed - one he might return to later in life.
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Old 12-28-2010, 01:23 PM   #7
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He won't walk. Lifting is the only physical activity he has shown an interest in.
He won't walk? It's not like he's being asked to run, which I can completely understand him having a problem with.

It sounds to me like he needs some serious, no fooling, military-style isolation and discipline. Not the only solution, of course, but I've tried myself to train and discipline a morbidly obese person with similar, self-imposed, aversions to diet and exercise.

I failed.

It may take more than you have Steve. The mentality is the hardest thing to break.
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Old 12-28-2010, 02:09 PM   #8
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He won't walk. He's too big. He gets crazy soreness from it.

He needs many things, but being that I'm not his parent, I have to pick and choose my battles.
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Old 12-28-2010, 02:14 PM   #9
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He won't walk. He's too big. He gets crazy soreness from it.

He needs many things, but being that I'm not his parent, I have to pick and choose my battles.
That's depressingly serious. But there's ways around it. Does he train at a gym with a pool? Hydrotherapy (I think is what it's called) would be good. Anything that cushions the impact while still allowing him to work his body in an aerobic, cardio fashion.

I don't mean in water deeper than he is tall - I'm sure you know that though.
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Old 01-07-2011, 09:21 PM   #10
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Originally Posted by BendtheBar View Post
He won't walk. Lifting is the only physical activity he has shown an interest in.

Also, I can't control his eating habits. I try to teach him, but his family lifestyle doesn't cooperate, nor will they bring in healthier foods. I help where I can.

He visits me from time to time and lifts with me. DOMs doesn't bother him. He is good at lifting, and for him, there aren't many physical activities he is good at...

I agree with you guys but the reality is that a better diet and cardio won't happen. You might think I'm talking the easy way out, but he has been in my life for a long time. Lifting is the first glimmer of hope I've had. I want to use it in some way to plant a seed - one he might return to later in life.
I can understand that, there's also probably a certain amount of trepidation about walking; I saw a program about overweight kids, that went to a place specifically designed for them to learn about nutrition and exercise but when they were seen walking in the street all they got was verbal abuse.

That said; is there any way you can incorporate cardio in the form of weights, at least for one session a week...slightly lower weight and more reps, to make it more aerobic based.
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