Whats a good routine for my age (including cardio)?

Question

Well, I'm 14 years old, 5 ft 3 in, 125 pounds, and terribly out of shape... Look, I realize people will tell you, that you shouldn't lift serious weights at my age, but I really don't care... Mainly because there are arguments both ways, and most of my friends lift at my age and are growing just fine. Anyway sorry for going of topic... I'm wondering how long/at what speed I should run on the treadmill, how much sets/ reps I should do at the gym (weight lifting machines), and how much crunches I should do a day (Keep in mind I'm trying to be stronger than other people my age, not just be healthy). I also plan to be drinking protein shakes. Anyway, thanks in advance, and if you're feeling especially generous maybe you could help me with the next question...

Does bench pressing and free weights work different muscles than a stable machine at the gym, or can I just use the gym machine and expect to be able to bench press more than my friends?

Answer 1

Since you are starting from the beginning, I suggest looking at the diet and exercise routines at

www.bodyforlife.com

as for the bench press question - they work "mostly" the same muscles, but free weights also require "stabilizer"  muscles - meaning it takes other muscles to get the bar in position and balance it and hold it steady.  The machines can be better at working the target muscle.  Also, for beginners, I would use the machines until you get used to it (just so you don't drop a bar on your neck).  The bad thing about machines is that most of them (especially the older ones or the cheaper ones) don't move in a natural range of motion, so you could get more joint/ligament injuries.  Bottom line - lifting 100 pounds on a machine does not necessarily mean you will be able to lift 100 pounds on free weights (you have to consider the weight of the bar also, unless you are using dumbells)