How do I begin?

Hello, I’m 16 years old, 178 cm tall, and weigh about 57 kg. This is my current body image: Imgur: The magic of the Internet As you can see, I have a significant amount of scoliosis. I want to build muscle in my back in addition to my abs. Right now, the only things I do are two 25-minute “stretches” per day to help with my scoliosis, followed by some repetitions. I perform two 30-35 pushups with a 3 kg weight, which is perhaps too little and I should obtain larger ones. I also ride my bike at least twice a week, covering at least 20 kilometers. After about 500 meters of running, my stomach starts to pain. How do I begin exercising?

If you have stomach pains, see a doctor. Your muscular returns are being reduced by your aerobic exercise. Purchase a set of five loop resistance bands, then begin training the muscles you wish to develop for at least six sets per week, pushing yourself to the limit with each repetition. Work out three times a week and take 48 days off in between. Drink plenty of water, eat and sleep sufficiently, and consume 1.4 grams of protein per kilogram. If so, budget about 1 kg each month.

You don’t need abs either. A good body fat percentage of 15–25% is necessary for muscular growth; having low body fat only to flaunt your abs would significantly reduce your gains. You can consider them in three years.

Okay, I’m grateful, man.

In fact, I think you have a solid base. As others have pointed out, eating healthily and in sufficient amounts is crucial, particularly if you want to gain muscle. Avoid eating too much just before jogging and wait at least an hour or two if you get stomach pains.

Here are all the essential details you may need or want:

Building muscle
You must be consistent and give your muscles 48 hours to rest and grow following rigorous sessions if you want to build muscle. For example, if you worked out your biceps, you must refrain from training them again for 48 hours. Additionally, this will help to relieve muscle soreness, enabling you to perform better and do more.

Wow, I appreciate all of this information, man.With pleasure, I neglected to explain that if you are determined to lift weights, try to find weights that you can lift 8–14 times before failing. Less than eight is risky, and more than fourteen is too simple and time-consuming.

I updated the post with this.

Take your time, enjoy yourself, and perhaps update us on your progress in a few months! Definitely helpful! :slight_smile:

You may yet have five or nine more years to grow. Be consistent and start small.