Traning advice for Young girl

[RIP]

Ok im new here,, but not to the game or the sport/hobby...I have been out of commision for awhile due to shitty health luck and lack of motivation the last 5 yrs..

So im back on the mend now and recovered from surgery ,,so im ready to roll,,,but this isnt about me...

My 14 yr old daughter wants to get in shape,,,,she wanted to start running in the mourn before school at 6am and i thought this would be a good time to try and get her to the gym with me ,,,and a possible start to a consistant healthy lifestyle,,,so i asked her to go with me to the gym every mourn and use the treadmills ,,bikes,,etc ,, then i could show her some things to help achieve her goals with weights and machines...Im so excited....haha. really though....ive been waiting for this day for along time...and if it wasnt for injuries and health im sure it would have happened alot sooner...



So about her stats and goals

14yrs
129lbs
5'4"

Her goals are to tighten up her body...Mostly legs and mid section...

She not fat by anymeans ,,,shes a ballet dancer ,,,and dances 4x ew...She wants the dancer look,,mainly legs and abs,,,,not the thick muscular look though...but misty copeland is her idel and she is ripped..imho...look at pic attached..haha..56835684

So my plan was to tighten up her diet,,limiting sugars and simple carbs...More protein and good fats...Then mix it up with hiit and liss cardio 3x ew on different devices...bikes,,treadmill,,stairclimber,,, swimming,, etc,,, with some light weights or body weight squats,,,lunges,,,leg extensions,,calves,,, alot of leg exercises and ab work...also throw in back,,chest and arms when and if needed ...

I need advice because i dont want to hurt her...Ive heard alot of things im not sure are true about younger kids and weight training so just was looking for some info on the matter...maybe if theres some women on the board or guys with some knowledge it would be great ..

I will go straight to google after this and start researching myself to see if theres anything i should avoid or do ...My main goal is for her/us to have fun with it...Im not trying to push her into bodybuilding at all,,but a consistant healthy lifestyle for sure...

Sorry for rambling ,,,but im very excited about this and want to make sure i do everything possible to help her achieve her goals without pushing her away from it....Teens are tough...We all were there once,,,its a confusing time in your life,,,and now days theres seems to be so much pressure on kids...Mostly self induced stress and somewhat ,,,

working out use to be my escape ,,,so hopefully she finds away to bottle it all up and use it in the gym for intensity and motivation and get it all out and start feeling better about herself,,,mentally and physically. ..

Anyway sorry for the long read...you have the idea...any info or encouragement would be appreciated...Just looking for some ideas,,,diets tips,,,routines etc that might help out with her...Or if what ive listed doing sounds right...

Thanks All & Good Day[emoji6]

[RIP]

Well 1st day went good...got her up at 5 and just did an easy mile on the treadmill at a fast walk...teaching her how and when to eat and how to count cals and figure macros...

She seems to really be in to this...we will see how it goes after a few days where she cant walk stairs the next day ; ) will give it a month to break her in then see what shes made of ...haha

Good times...ive had a smile on my face since we got up at 5am

[RIP]

Heres another pic of the ballet dancer you guys might enjoy more5686

I couldnt post it with OP i thought it was creapy...lmao..still do ,,when knowing this is her goal...damn kids grow up quik....ya blink and there teenagers...spoil them while you can,,cuz before you know it there all grown and off to college and your time is limited. : (

[RIP]

I will just do cardio with her the 1st few weeks fasted in the am and then once i feel she is ready to up her game we will start lifting and then preferably cardio right after workout...then shake postw/o and cardio then a good meal within the 1hr...

Im really researching supps for her...i. starting her on a good womans multi for now and i will research if theres anything else recomended for a girl her age...

Im at a loss..and not sure she can take the normal supps a regular woman that lifts takes ...creatine,,,glutamine,,,bcaas etc etc ...i have plenty if time to find out though...no weights for a few more weeks..

Any advice here i would be much appreciated. ...i will talk with her GP this week as well to get her opinion...

Good day all..

[kawa636]

i wouldnt push her too hard bro my daughter is same age shes a cheerleader n hs and competes throughout yr. she also hmu one day sayin she wanted to tone up n start doin cardio but she wanted me to make her go with me everytime... it only lasted 2 weeks before she got tired of doin 2miles lol

[RIP]

i wouldnt push her too hard bro my daughter is same age shes a cheerleader n hs and competes throughout yr. she also hmu one day sayin she wanted to tone up n start doin cardio but she wanted me to make her go with me everytime... it only lasted 2 weeks before she got tired of doin 2miles lol
Haha...definately taken it slow...and ive definately considered this and just trying to make it as fun as possible for her....im probly jumping the gun on all the research for future if she really does want to weight train and get into it,,,but then again i want to be prepared if she does so she doesnt lose interest...

Ive figure if she can hang for a month only going mon,,wed,,fri and see results and has fun doing it then i think i will goto the next step with real simple bodyweight ir light exercises...my goal now is just to try and keep her interested...i figured smimming,,bikes ,,treadmills to switch up cardio and go from there ..and as a teen she is active enough,,,she really dont need extra cardio,,,but if i can get her mind off the diet part then im hoping this wikl just become habit to want to live a healthy life style...thats my goal is for her to be aware of what she puts into her body and how she treats it....

Whether its drug ,,,alcohol or shitty food. ..the oposite of what i was dojng at 14 really...lol...and just to spend time with her is nice...once ahe turned 13 seems like shea always gone...and its only gonna get worse...so the 1 on 1 time finding something we both like to do is very satisfying....

Im ocd about research though and have another younger daughter so its just natural for me to try and learn everything i can about it so i have most the answers in advance...

You know teens though..there minds are never made up and eveb they dont know what they want. ...or maybe thats women in general. Haha

Thanjs for the heads up bro...i hope your daughter desides to get back in the gym with ya.. i really had a blast this mourn with mine...

1 day at a time...

[kawa636]

if she lives with u then it mite be easier to manage her diet. mine doesnt so thats the hard part.plus i didnt wanna get her clean foods to take to her mom n her moms bf be eating it u kno so... its hard for me to keep her on track. shes pretty active as is she just wanted to tone up a bit for cheer over the summer. in school shes in off season for vball n her coach keeps them on check.

your doing a great job brother keep it up

[RIP]

if she lives with u then it mite be easier to manage her diet. mine doesnt so thats the hard part.plus i didnt wanna get her clean foods to take to her mom n her moms bf be eating it u kno so... its hard for me to keep her on track. shes pretty active as is she just wanted to tone up a bit for cheer over the summer. in school shes in off season for vball n her coach keeps them on check.

your doing a great job brother keep it up
That definately makes it hard...yes she lives with me so its good for both i guess now i just keep clean foods around and what i cook myself she will usually eat....i cant control her outside of the house though,,,i just hope she makes good decisions....i pack her lunches for school in the mourn now..today was 1st so at least shes letting me do rhat until she can learn herslef what to pack...

I'm idk what all i expect out of rhis...i guess a better healthy life for my daughter is the main thing...And to find more things like this we can do together...it wont be long shes off to college and time spent together will be very limited if at all.....so i have to take advantage of these oppotunities while i can...

It would be nice to see in the future she chose and adapted to living and eating clean and stayed in shape....but its not the end of the world...

Last thing i want to do is get her obsessed and in 5 yrs shes asking me about using var and gh.. lmfao..but those are her choices and i will always try and have the answers to ger questions,,,even if i dont agree with alot kf them


Thanks for the kind words brother..and the info..i appreciate your posts..

..i think i turned this thread into an emotiinal mess...haha..maybe i should up my a/i ; ) or start crossfit....bwahahahaa....

[Lendo]

First of all, Great Job by you taking this on. It seems like a great relationship builder/strengthener between a parent and child.

I don't have kids of my own, but I have 4 nieces that I'm very close to (my sisters kids), and the two oldest (15 & 16) play girls lacrosse at a pretty high level (16 y.o. already committed to play at college, 15 y.o. in the process). I help them out with training a bit, and I see the programs the college teams perform, so I try to get them prepared for that.

It sounds like your daughter is at a similar level in ballet. Have you talked with her coaches? See what they recommend (if anything)? Do some research on Misty Copeland, see what her training routine is? Even check out some "women's health/women's fitness" mags/websites...at least get some ideas.

I think bodyweight exercises are ideal at this age. I love bodyweight squats...not sure if those are ideal for her ballet...but even incline treadmill works cardio and leg muscles. Pull ups (assisted if she needs help) are another great bodyweight exercise...switch grips to hit different muscles.


If she wants to hit some free weights or machines, support her (of course).

I think what you're doing is great...keep it up!

[RIP]

Thanks brother...and thanks for bringing that up...i am calling her GP today for supps advice and i djdnt even think about talking to her ballett teacher...lol...this thread is paying off alread...haha...

Definately will contact her for sure asap...

Im nkt big into ballet but i support my daughter in any way possible...The story behind Misty Copeland is really inspiring i think...Especially for young girls..

I know the window in dance and to go somewhere is tougher than being a top paid pro athelete and the age window is very small for these young girls...But i have to support her in her passions whatever they may be...

My youngest 8yr plays competitive club soccer and hopefully i learn alot from this for when it her turn...She is the athlete,,,my oldest is more into the arts but could of easily competed in any sport..

Anyway great advice...keep up with them neices...Alot of people dont get the competitive nature of a parent /gaurdian or close realative to those in competitive sports. ...its awesome to watch and if you get a chance to be a part of it DO IT you wont regret it...

Thanks brother...great advice

[kubes]

Start her slow brother. Determine were her targeted heart rate needs to be to keep her in the fat burning zone when she is doing cardio and focus to keep her heart rate there. If she is going to weight train then have her do higher reps to start out and start her with machines first to help build some strength and get her used to resistance training. Machines are nice cause there is less risk of injury. No more then 3 lifts per muscle group and keep the rep range 12-15. Let me know if you need any help?

[RIP]

Start her slow brother. Determine were her targeted heart rate needs to be to keep her in the fat burning zone when she is doing cardio and focus to keep her heart rate there. If she is going to weight train then have her do higher reps to start out and start her with machines first to help build some strength and get her used to resistance training. Machines are nice cause there is less risk of injury. No more then 3 lifts per muscle group and keep the rep range 12-15. Let me know if you need any help?
Thanks bro...appreciate ya takin the time to post...

[RIP]

Its funny cuz this mour on the treadmill i was sweating my fat ass off and she didnt even break a sweat...haha...

[RIP]

Another great mourn..2miles today...will work our way up slowly till i can find out what works for her...just hope i can keep up on the cardio..lol...im an old man,,with bad lungs ,,,fat and out of shape,,,however my drive is strong ; )

She wanted to check out the weightroom today so i showed her around and explained what machines do what and the free weights etc...her only question was who pays for all this stuff in here...lmfao..i replied we do,, so we should probly use it...haha

She had her 1st protein shake concoction after workout,,,she hates eating breakfast so im trying to find things she will like and change this horrible habit..

1 scoop strawberry syntha 6
1/4 cup old fashion oats
1/2 cup mixed berrys
1/2 tsp stevia
Water and put in the ninja...

She actually liked it ; )

Then gave her the wifes ON womans multi and a omega 3,,6,,9 mix gel cap...


So fri we will do 3 miles and then next week continue to go longer each session and add in some exercises there and at home...all is going well...

Being a teen if she last a month ill be surprised ,,,but i have a feeling if she starts seeing results she will stay motivated...seems like shes having fun anyway ; )

im just logging little things in here for future use and for others who might benefit from it.. .dont want to get to carried away,,,and hope all dont mind...if so please lmk..

Thanks and Good Day

[Lendo]

Don't neglect the weekend sessions!

[RIP]

Don't neglect the weekend sessions!
Haha...in due time my friend...gonna go mon,,wed,,fri for a few weeks so i dont burn her out...thats my worst fear is to push her to hard,,i feel she will lmk when shes ready to push...or il see it.[emoji4]