Weightlifting & Exercise/wieght lifting


hi, I'm getting kind of worried about me stunting my growth while lifting. my mom says i should slow down a little bit. well I'm 13 years old and i weigh 130 lbs. i only do curls of 35 lbs and do push ups because bench press hurts my back and my family has a line of back problems.

There is no real risk of stunting your growth when lifting a moderate weight. You need to remember that big gains in muscle comes as your body matures and you have more testosterone in your system. The signal for that happening is when you have body hair.

So, in the meantime you can lift but don't get too nuts. Your mom is right. Use this time for training, but don't try to go really heavy. Start now with discipline. Eating right is the first step to a healthy body. Eat fresh vegetables, lean meats and fish. Stay clear of bread, potatoes, rice, pasta, sugar. Fruit once or twice a day, and be moderate on the dairy intake (like don't do heavy cheese. milk, yogurt ok but not huge portions). Then the healthy fat like nuts, olives, avocados, olive oil, coconut oil. Then always water.

You are well on your way young man! Proud of you!
Be Well!

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Karen Fili Sullivan


Get on the inside track with Karen and her daily advice. http://karenfilisullivan.com. Or on FacebookLIKE us at ZWL - Zen of Whole Living I have more than 30 years experience and can help with lifting technique, muscle recovery, weight loss, body building and powerlifting. I've been certified by AFPA as a Personal Trainer and 12 years ago acquired a second certification from the same agency as a Post Rehabilitative Exercise Specialist. Any recommendations or advice rendered are based on fitness information as specified by the American College of Sports Medicine and the American Fitness Professionals and Associates. Follow my Blog on http://karenfilisullivan.com


Almost 25 years coaching and training. Wow! I feel old. Before that I was a competitive bodybuilder and powerlifter (ask my Chiropractor -- he can tell you). I have trained kids ages 12 to 89. From sports specific training to stroke rehabilitation. I love helping people move more gracefully, powerfully and safely.

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Published in Spring of 2013 The Zen of Weight Loss: A Mindful, Livable Approach to Fitness Get your copy at Square Market. https://squareup.com/market/body-restoration-by-karen/zen-of-weight-loss-in-mo

English with a Journalism concentration was my college education. My training has been with my mentor, Jack Michaels, ACSM and professor at the College of William and Mary. My certifications are with the American Fitness Professionals and Associates. AFPA. I hold a certification as a Personal Trainer and a Post Rehabilitation Exercise Expert (Isn't that a mouthful?l). My continuing education requirements have been fulfilled at a number of organizations and are monitored by AFPA. I keep my Red Cross CPR and First Aid current.

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Clients include athletes training for marathons, mountain climbing and general weight loss. In addition I have clients troubled with COPD, Fibromyalgia, and Parkinsons as well as stroke rehab. She was the Strength and Conditioning coach for Williamsburg Aquatic Club, a USA Swim Team, in Williamsburg, Virginia for 3 years.   Karen is presently working at Main Street Gym in Historic St. Charles, Missouri where she teaches Pilates and continues her work with clients. Her training reaches across the country with her long distance Body Restoration eTraining. Her dedication to fitness reaches into the nutritional supplementation with Shaklee products. She only works with clients who add nutritional supplementation to their training. Read more of her story on www.shaklee.net/BodyRestoration

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