Question:
Is it possible to have large muscular arms and a pretty lean, ‘sculpted’ midriff as a teen girl? I already use weights daily (and occasionally other workouts) and do boxing twice a week. If so, how can I achieve it?
Answer:
Yes, you can have strong, muscular arms and a slim waist as a teenage girl. If you work out every day and box two times a week, it is well achiveable. To get to your goal, you need a good plan, stick to it, and have determination.
To see your abs, focus on your diet. You need to lower your body fat percentage. For many women, this means aiming for about 18-20% body fat. Men usually aim for 10-12%.
A good starting point for your meals is a mix of 40% carbohydrates, 30% protein, and 30% fat. Try to eat whole foods and avoid processed foods. Choose healthy carbohydrates that give you energy. You can google low glycemic index diet.
Eat lots of vegetables, healthy fats, and protein to help your muscles grow. You should aim to eat around 2500 to 2800 calories each day, changing this based on your age and how active you are. Lowering your body fat will help your abs show more and make your arms look stronger.
Boxing is a great exercise for cardio. It helps improve your speed and coordination too. When lifting weights, focus on exercises that work multiple muscle groups, like squats, deadlifts, and bench presses. Use heavier weights for these exercises (70-85% of your maximum lift) to build strength.
Also, include 1-2 exercises for arms using lighter weights with many repetitions, like bicep curls and tricep dips, aiming for at least 15 reps.
The Wendler’s 5/3/1 program is good for building strength and can work for you if you lift three days a week. If you can, add a fourth day with lighter workouts to help you recover and keep working toward your goals.
Keep dedicated to your workouts and eating habits, and you will see results. You are on the right path, and with hard work, you can achieve the body you want!
Hope this helps!