The Best Routine for a 14-Year-Old Boy to Get Ripped. Consistent cardio and strength training plus a healthy diet can yield a ripped physique. Rather, creating a lifestyle regimen that incorporates small, frequent, well-balanced meals, at least three days per week of cardiovascular exercise, and a minimum of three days per week of strength training will yield the best results. To achieve a muscular look, weekly workout routines should include a mix of both cardiovascular exercise and strength training. The Centers for Disease Control and Prevention recommends accomplishing this by performing vigorous intensity aerobic activity three days per week, as well as muscle-strengthening activities three days a week. The United States Department of Agriculture’s Center for Nutrition Policy and Promotion recommends keeping calories at 2,400 to 2,800 or less for moderately active 14-year-old boys. To meet cardiovascular guidelines and to better show the underlying muscles, consider activities such as group sports, cardio machine workouts, swimming, running or bicycling. For instance, running and biking will help tone the leg muscles, while swimming will help tone the shoulders. Also, include high-impact activities such as jumping rope into the weekly regimen to meet the CDC’s bone-strengthening activity recommendations and to increase fat loss. Perform two to three sets of three to five exercises per muscle group, keeping the repetition range between eight and 12.
Weight loss can be a delicate subject when it comes to your teen. Teaching your child about healthy eating and encouraging physical activity can go a long way in helping your 13-year-old to shed excess weight. It is always good to encourage healthy diet and exercise, but to determine if your teen needs to lose weight visit your family doctor. If your teens BMI falls in the 18.5 to 24.9 range, your teen is at a healthy weight. Confusing a 13-year-old with temporary eating solutions will not help to keep the weight off. Fruits, vegetables, and nuts make for healthy snacks to keep teens feeling full and energized throughout the day. Fill your household with healthy alternatives to help teach your teen about healthy eating practices. Incorporating this eating plan into family meals helps teens to lose weight and develop the habit of healthy lifestyle choices. Set a time limit for your teen each night. Active and healthy lifestyle changes will help a teen of any age lose weight. Exercise is crucial for the weight loss of a 13-year-old. Your teen needs to burn more calories than he or she eats in order to successfully lose weight.
A great program from the developers of Spark People is Spark Teens. This free program has all the effective features of Spark People, but is geared to relate to teens and their lifestyles. There are also sections for parents and for teachers to help them assist teens in getting fit and losing weight. A weight loss program for the whole family. Families can lose weight together and kid's are rewrded for staying on track and eating healthy. Trim Kids Review - Outline and excerpts from the highly acclaimed Trim Kids 12 week weight loss program for kids and teens. Slim Kids - An excellent program for kids and teens. That goes for the vegetable and meat choices. Kids and teens over 11 years old can lose 2 pounds a week when they follow the program. The program shows you exactly what to do to lose weight the healthy way-it's easy, and it's written for the child (over 8) or teen do on their own using words they understand.
You don't really need seperate days for different muscle groups/body parts at your level. Here's all you need for your pushing muscle groups (chest, front of shoulders and triceps): bench press, overhead press, lying triceps extensions. Here's all you need for your pulling muscle groups: chin ups or lat pull downs, rows, dumbbell or barbell curls. Here's all you need for your abs: decline sit ups, woodchoppers. For every exercise, use weights that you can perform for at least 10 reps, and for the first 2-3 weeks these weights should be so light that after both working sets you should feel like you could easily do another set. Occasionally you will fail a rep, and if you do, stop the set immediately. But at your age and level you should be avoiding failure. If you want to hit 10 reps in a set, you should use a weight that you feel confident you could lift for 12-15 reps. Bench press/row/calf raise - 2 light sets and 2 work sets. Overhead press/lat pull down - 2 work sets (you should be warmed up enough by now, so only do warm up sets if you feel the need for them). After several months of this, you may need more volume for each muscle group, at which point you may benefit from breaking your program into an upper/lower split, but for now, full body, three times a week, avoid failure, progress slowly, master form on each movement, and eat eat eat.
In years past, the atmosphere and activities of the old-style "iron" gyms was never seen as very suitable for children and adolescents. Weight training as a physical activity has undergone a revolution with new, well-equipped and comfortable gyms populated by the full spectrum of the adult training community and, for the most part, well-qualified training staff. Pediatricians and fitness trainers specializing in children and adolescents now see how safe and beneficial it is to introduce young people to supervised, progressive weight training. Professional Views on Weight Training for Children. The following articles provide background to the current professional view of weight training for children and adolescents. How Weight Training Can Help Obese Children. When choosing a place to workout, look for a well-equipped gym with equipment that is adjustable for the light loads required for the less-robust adolescents of this age. Below is a typical gym weight training workout suitable for adolescents in the 12 to 15 year-old age group, and for both girls and boys.
Workout Routines For A 13 Year Old Boy. How to Workout Routines For A 13 Year Old Boy. How do Workout Routines For A 13 Year Old Boy. Does a Workout Routines For A 13 Year Old Boy. Do a Workout Routines For A 13 Year Old Boy. Does my Workout Routines For A 13 Year Old Boy. Is a Workout Routines For A 13 Year Old Boy. Is My Workout Routines For A 13 Year Old Boy.
Ways for 13 Year Olds to Lose Weight. This is an alarming number considering overweight kids are at higher risks for heart disease and high blood pressure. If your young teenager is overweight, there are ways you can help. Your doctor can calculate her BMI. It is always a good idea to involve a health professional in determining a healthy weight for your child. As a young teenager, your child is still growing. Encourage your child to drink plenty of water. Look into what your child eats for lunch. In junior high school, cafeterias offer lots of choices for your child’s lunch. Know what your child is eating, and encourage her to make smart choices. There are activities at most gyms to get your adolescent motivated to lose weight. Remember to keep your child motivated in a positive way. Weight loss is difficult, but with proper encouragement and support, your child can get to and maintain a healthy weight.
=> how can I loose weight I am 15 and am 213 how can I drop that to 140-150? How Do I Lose Weight - A Step By Step Approach to help you evaluate your eating and exercise habits and help you keep a food and exercise diary. => I am 14 and have been 'battling the weight' for about 4 years now. Check your weight on the weight calculator to see if you are in the healthy weight range. "Am I Overweight?" CHECK YOUR WEIGHT on the weight calculator to see if you are in the healthy weight range. Take a look at the Healthy Weight School, How To Lose Weight and the weight loss tips area for lots of ideas and ways to help you lose weight. How do you lose weight? These are all things that YOU CAN DO AND THAT YOU CAN CONTROL. Keeping a food diary will help you recognize what and how much you are in fact eating. Write down all the activities and how long you do them EVERY DAY.
The Best Workout Routine for 16 - 18 Year Olds. This can allow you to continue on with your active lifestyle without starving the body of the food it needs to continue working for you. Think of your body like a sand box, and calories as the sand. You use the sand box every day, and you've established a level of sand that keeps your body happy. For Example - when you eat less, and continue to be really active, the body will store fat if you don't feed it enough food for energy to handle all of the activities you're putting it through. This is the same for adults. For example - if you are doing benchpress and you can't lift the weight - your spotter should be positioned to help you lift it back up to the f Safety first! The amount of weight you should lift for each exercise depends on your 1 Rep Max. Enter in the amount of weight you can do now.and how many times (reps) you can do it. The Most Weight I Can Lift for 1 Rep is Approx. With an adult, starting with the lowest weight possible on each exercise (for safety) - gradually move up in weight to obtain your 1 rep max for each exercise to see how much you should be lifting daily. In other words, just see what the max amount of weight you're capable of lifting for each exercise and apply the formula below to determine what weight range you should be lifting in. Note: this can be dangerous as you are pushing yourself to the limit, and you will need strict adult supervision!
I weight 186 and im 13 years old and going to the 8th grade this year. My whole family is over weight and i need help fast. I want to prove to everyone that i can do a good job and loose weight. I know what it is like to be overweight but please lose the weight the right way. I am 13 years old and i am also overweight, but i think that has to do with the sport i play. Anyways it is very important to drink water and dont go on CRASH diets, it is the worst thing. The second crash diet is when your cut out everything that you consider "JUNK" foods. Have a diet that works with you and that you can stick with. I was overweight when i was your age and it took me until i was 17 to realise that it won't just melt off in couple of months, i had to make a lifestyle change, and the weight came off with hard work. O and that day destroyed my diet and exercise routine the best thing for you is to stay happy (what i do is i blare music in my ears during free period and after school trust me it works) The point is depresion and sadness lead to I WANT ICE CREAM.
Exercise is vital for 13-year-old boys for both physical and mental development. Sports can be a great way for a 13-year-old boy to get enough physical exercise each day, as they are interactive, fun and social. A 60-minute period of walking, jogging or running - three days per week - should to start with a warm-up session of walking for five to 10 minutes before slowly increasing speed to a jog or running pace. This can continue for 45 minutes, with short breaks if needed, and be followed by a cool-down with a five- to 10-minute walk. After stretching of legs, arms and back muscles for five minutes, a slow ride for five to 10-minutes serves as a warm-up of muscles and to build the heart rate. After that, a moderate to vigorous pace for 30 to 45 minutes should be followed by a cool-down period of five to 10 minutes of slow biking or walking. Teens should warm-up for plyometric exercises by jogging for five to 10 minutes. Thirteen-year-olds should begin doing plyometrics for a short time period and gradually work their way to a longer routine. Yoga for Flexibility and Mindfulness. From there, they may move into Tree, Bridge and - finally - Corpse pose to relax for a few minutes before ending the session. This should be done three times per week for approximately 30 minutes per session. Boys should start by doing one set of 15 repetitions of each exercise and work their way to three sets of eight to 16 repetitions of each exercise.
Vigorous exercise will help your teen burn calories for weight loss. You can help your teenage son reach his weight goals by educating and supporting him through all aspects of healthy weight loss. The caloric needs of a teenage boy will depend on his age and activity level. A teen male between 16 and 18 years requires 2,400, 2,800 or 3,200 calories per day to maintain his current weight. Now that you know how many calories he should eat to maintain weight, help him cut some calories to get him to his new weight goal. To lose weight, your teenage son must eliminate 3,500 calories from his diet to lose one pound. Since body image is a leading topic during the teen years, you can determine what your teen son's ideal weight should be so that he can keep his goal in perspective. To determine his body mass index, input his age, height, gender and current weight into an online BMI calculator; alternatively, ask a doctor to do it for him or your son can compute his own. A teen is underweight if he falls in the bottom fifth percentile for his age and height. You can obtain weight and growth charts from his doctor.
Hi im 16 years old and im on a diet that has been affective but over time. My mom keeps bugging me that this will slow down my metablism and get really fat. At 16, and you being 6 feet and 170 lbs, I would say that you're NOT overweight. Being 16, you should be involved in physical activities, and be more concerned about exercise than about diet. But I don't think you should be skipping meals and going so long without eating anything. Skipping meals and under-eating WILL slow down your metabolism. And you WILL be weak if you're not getting enough calories. Try and enjoy your highschool years and don't obsess too much.
Stay as active as possible and try to only drink milk or water, along with whatever meals you eat. I think you could try just cutting out the soda to start. Gud luck and hope you achieve your goal. This is the time where you gain a bit of weight and start to grow. Well what types of games do you like, think about that and do something like that in real life. Don't say you like GTA and then you go shoot up some cops. See what works and how creative you guys can get. You just need to find something you like and do it actively. You need activity, motivation, and fun. So just get your friends, if you don't have friends that want to do this, then find some new friends.
Would you like to make it the primary and merge this question into it? While you may see immediate results, these results are damaging to your health and short-lived. In essence, you will be losing weight in the short term, but conditioning your body to store more fat when you do actually eat. Here is a list of the top five foods to eat if you want to lose weight or stay slim, and the top five foods you should avoid. Foods with little nutrition leave your body crying for more, and so you shovel in more foods, but without giving your body what it needs. Here are five foods you should be adding to your diet, for health and weight maintenance. These foods are delicious and add to a feeling of satiety, which helps you to stay on your healthy diet all the time. Their nutritive value means your body will not be screaming for more food and their fiber and sweetness help keep you satisfied. Just eating these five best foods and avoiding the five worst will not give you the body of your dreams, but it's a good start to get you on your way. Adding more steps to your day can be an effective way to burn more calories and lose weight. If this doesn't work for you drink more water and make your portions smaller. I hope I helped, and that this works for you, because it did for me. What are the best ways for your 13-year-old to lose weight? If you are unsure what fat burning foods are, you will find a list, plus more about the thermic effect of these foods, further down this page, listed under Sources and Related Links. It can slow down your metabolism and make it harder for you to lose weight.
I do 150 sit ups at night and 150 in the morning 75 by 75. Monday: 3x10 Russian twists, 3x10 reverse crunches, 3x10 dips workout in the morning and 3x10 Russian twists, 3x10 reverse crunches, 3x10 dips workout at night. Tuesday: 3x10 Russian twists, 3x10 reverse crunches, 3x10 dips workout in the morning and 3x10 Russian twists, 3x10 reverse crunches, 3x10 dips workout at night. Wednesday: 3x10 Russian twists, 3x10 reverse crunches, 3x10 dips workout in the morning and 3x10 Russian twists, 3x10 reverse crunches, 3x10 dips workout at night. Thursday: 3x10 Russian twists, 3x10 reverse crunches, 3x10 dips workout in the morning and 3x10 Russian twists, 3x10 reverse crunches, 3x10 dips workout at night. Friday: 3x10 Russian twists, 3x10 reverse crunches, 3x10 dips workout in the morning and 3x10 Russian twists, 3x10 reverse crunches, 3x10 dips workout at night. Saturday: 3x15 Russian twists, 3x15 reverse crunches, 3x15 dips workout in the morning and 3x15 Russian twists, 3x15 reverse crunches, 3x15 dips workout at night. Sunday: 3x15 Russian twists, 3x15 reverse crunches, 3x15 dips workout in the morning and 3x15 Russian twists, 3x15 reverse crunches, 3x15 dips workout at night. Rest 30 seconds and start the second one. WARM UP AND WARM DOWN BEFORE AND AFTER WORKOUT My workout schedule Week 1: Monday: 3x10 crunches(sit ups), 3x10 planks, 3x10 squats in the morning, 3x10 crunches(sit ups), 3x10 planks, 3x10 squats at night Tuesday: 3x10 crunches(sit ups), 3x10 planks, 3x10 squats in the morning, 3x10 crunches(sit ups), 3x10 planks, 3x10 squats at night Wednesday: 3x10 crunches(sit ups), 3x10 planks, 3x10 squats in the morning, 3x10 crunches(sit ups), 3x10 planks, 3x10 squats at night Thursday: 3x10 crunches(sit ups), 3x10 planks, 3x10 squats in the morning, 3x10 crunches(sit ups), 3x10 planks, 3x10 squats at night Friday: 3x10 crunches(sit ups), 3x10 planks, 3x10 squats in the morning, 3x10 crunches(sit ups), 3x10 planks, 3x10 squats at night Saturday: 3x15 crunches(sit ups), 3x15 planks, 3x15 squats in the morning, 3x15 crunches(sit ups), 3x15 planks, 3x15 squats at night Sunday: 3x15 crunches(sit ups), 3x15 planks, 3x15 squats in the morning, 3x15 crunches(sit ups), 3x15 planks, 3x15 squats at night Week 2: Monday: 3x10 Russian twists, 3x10 reverse crunches, 3x10 dips workout in the morning and 3x10 Russian twists, 3x10 reverse crunches, 3x10 dips workout at night.
You should now have your left leg and arm in back of you and your right leg and arm in the front. Children should also have fun doing a workout program and you should try to motivate them as much as you can if they are lacking enthusiasm. Make sure they are really into the whole thing and that they, not you, are the ones who want to train. You can hold the weight yourself for exercises such as crunches and superman. This will give them the benefits of working out and at the same time make sure they don't get too overworked. This is mostly for the younger ages with less coordination and stability. The basic thing is that you do a bunch of leg exercises in a row and once your done you get about a 1-2 minute rest and do it again for about 3-4 sets. One thing to keep in mind is that you have to tone down the intensity, reps and time if you're not ready for the full program. This program is similar to the beginners one except there are a few more exercises and more sets. Also you can set goals and give them a bigger prize in the end if they reach it. Go running regularly and encourage your son or daughter to come with you for a little while and compliment them if they worked hard on the run. Also if you workout before puberty the recovery time will be longer and your gains won't be as significant.
How can a 14-year-old get abs and pecs without any sort of weights or equipment? I would recommend you focus on your diet as well. For workout you can try a lot of body weight workouts to build abs and chest. If you are interested, I have an ab workout using your body weight only here: I also have other workouts using mostly body weight only if you are interested here: I've recently written an article about body-weight exercises and what you really need in a home gym that might answer a few of your questions: You need to define what you need by "getting pecs" and "getting abs". With abs, exercise matters, but exercise alone (if you turn blue in your face doing crunches the whole day) won't help. You can train with bodyweight - this will definitely prep your body for future weight sessions, but just don't expect any extraordinary results. There are dozens of ab workouts you can do. Measure your weight and body fat percentage every week if you can (you can get bathroom scales that measure both) a body fat percentage of 10-12% is your target. As you are only 14 years old it is worth running your diet and excercise plan past your doctor to ensure your plan is compatible with any medical conditions you might have. You already have abs and pecs, technically. You would need at least your own bodyweight to develop pecs - I'm thinking push-ups could help (search for different variations of push-ups for all-round pec development) For abs, you would need to reduce your body fat percentage to a point where they start showing from under the skin (the much envied and sought after 6-pack, that is).
This ranges for boys from 2000 calories for a 7-10 year old, 2500 calories for an 11-14 year old, and 3000 calories for a 15-18 year old. If a child consumes more food and calories than is required by their energy allowance, than those excess calories are converted to fat for storage. Conversely, if a child consumes less food and calories than is required by their energy allowance, than their body fat is converted to energy for the needed calories. You can lose weight by either dieting (eating fewer calories each day) or by exercising, so that your body needs more energy and uses up more calories. Either way, body fat will be burned and converted to energy and you will lose weight. You can begin doing this by having your child eat healthier (about 500 fewer calories each day) and begin a program of regular exercise and physical activity .
And, at your age, you probly shouldnt lose more than ten pounds. The best thing you can do to be tight, six pack and all of that, is exchange all of your long distance stuff for quick sprints. And I hope you realize that the phrase "losing weight" is probably inappropriate for you. What you want, isn't to become lighter, you want to change the percentage of fat and muscle in your body. For one, your food plan will NOT help you lose weight! If you are eating a food something from a package, look on the label and see how much is "1 serving", then only have that -1- serving. If they care, they will help you as they are the ones buying and making bad food for the whole family. If you are not overweight you need to run enough to burn ONLY the excess of calories you had for that day. To maintain your current weight you only need to burn off the excess calories for that day. Obviously the more you run the more weight you'll lose. As you lift weights you will lose fat and grow muscle at the time. The more muscle you grow the more calories your body will burn and leaner you'll get.
To think of it, the natural carbohydrates are great for your health and weight loss! Make a habit of these rules and you will keep your body weight at a low. You need to include lean meat and fish to your diet for losing weight. The easiest answer to how to lose weight in 10 days is below given day by day food guide that you need to follow for your ten day weight loss routine. Make sure you did all that is mentioned above and if you didn’t, gear-up for the following ten days. For starters, stand in front of your mirror and ask yourself if you like the person you are staring at before you start asking how to lose weight in 10 days. You need to know how much you are out to lose, how much you can give so as to lose that weight and how much you can bear. When you know that you will eat a fruit and not a burger for snacks then you know that you are going the right way. Therefore, after you are done with your 10 day weight loss plan you need to go on and on and the only way is to be persistent. Tell your friends and loved ones that you are on a ten day discipline and you need all the support that you can get from people. Finally you need to have the belief that you can do it, and this will stem from your need to lose weight. You will simply be glad to know that the answer to how to reduce weight definitely lies with you and your mind.
If your 12-year-old boy is underweight, talk with his doctor about medical conditions that may cause a low body weight. Consuming a high-calorie diet often helps underweight boys reach a healthier body weight. To gain weight, a 12-year-old boy must eat more calories than he burns off each day. If your 12-year-old boy meets USDA recommendations for calorie intake and is still underweight, he may require additional calories for weight gain. When trying to gain weight, your 12-year-old boy should consume a healthy, well-balanced diet with sufficient amounts of protein, carbohydrates and healthy fats. If your child is underweight, helping him increase his current energy intake by 250 to 500 calories per day can help him slowly move toward a healthier body weight. Encourage your 12-year-old to increase the fat content in dairy products; try switching from low-fat milk and yogurt to whole milk or whole-milk yogurt. Encourage your child to consume meals and snacks frequently throughout the day or every two to three hours. Increasing calories does not mean your underweight child should consume empty-calorie sweets and sugary drinks. Some high-calorie, nutrient-dense nutrition drinks are designed to help underweight children reach a healthier body weight. It’s often helpful to have your underweight child consume nutrition weight-gain drinks between meals to increase his total daily calorie intake.
It's difficult to tell what your "normal" weight and height should be since these are influenced by several factors, including your genes. You are likely to inherit the predominant body type that runs in your family. Your doctor will plot your height and weight on the growth chart and show you how you compare with the "normal" 11-year-old boy. When your doctor shows you how you plot on the growth chart, you'll notice that you are quite a bit below the average in height and quite a bit above the average in weight. If the tests (such as growth hormone and thyroid hormone) come back abnormal, then your doctor can address the problem with certain medications. If you are lugging around a lot of extra weight around your middle, it's important for you to begin a weight-management program to get lean. By "lean" I don't mean become skinny (which often isn't healthy), but rather have just the right amount of body fat for your body type . A reasonable weight-management goal would be to shave a few inches off your waist and stay the same weight for at least the next two years. Since you are entering your teenage years, you will naturally go through a body-changing process called "leaning out," in which you grow faster in height than weight. Staying the same weight for the next couple of years while growing taller would be a healthy way for you to get trim. Because there's such a wide difference between your height and weight, I suggest you take weight-control very seriously. If you don't eat or drink foods that have the following three bad words on the label, you'll be well on your way to getting lean:
She moved from the refrigerator to the couch, from the couch to the bedroom. Exercise was something other people did and even walking around the block required more motivation than she could muster. And somewhere along the way, she picked up 40 pounds of extra weight - something the Maryland woman blames on a medication she took. Part of what is so inspiring about listening to her story and reading about her journey on her blog, Lemons Life Love.com , is that she doesn't sugarcoat the struggle. Nothing ever stuck, except the weight she gained. Each time she tried and failed, the failure etched deeper in her psyche, making it harder to motivate herself the next time. She looked and didn't like what she saw. It wasn't the doctor telling her she had high blood pressure and high cholesterol. It wasn't the suggestion that she should go on medications for these problems. She began to educate herself about nutrition, and with that, pushed away the processed foods in favor of more fruits and vegetables. In 2008, she began walking around her neighborhood and for reasons she still doesn't quite fathom, actually liked it. She joined the Couch to 5k program - and while she did it, she found it difficult. "I did it at my own pace and never got to the 5k." Still she credits the program as worthwhile and something that got her started. Her goal weight was set by her doctor, but when she went in to see him after reaching it, he seemed surprised and asked her how she did it. "Uh, by diet and exercise," she said.
Food is fuel or energy and when you skip meals, you are not working on energy hat can be burned off. According to her, breakfast gives you energy so that you are not starving as the day go on. When you skip breakfast, you become so hungry that you eat more than you should or eat the wrong foods. They are easily absorbed by the body and they stick to the ribs, according to weight loss specialist Dr. On the other hand, complex carbohydrates which are found in pastas, potatoes, beans, whole grains, vegetables and fruits contain "good" calories that are easily burned. Eat more fruits and vegetables, which are high in complex carbohydrates. You will eat more, but you will lose more, because the feeling of fullness will hinder you from eating high-fat foods that make you gain weight. The soluble and the insoluble fibers. Water helps the body break down fat and process waste according to Dr. You can burn calories just by doing ordinary chores such as gardening and housework. The third level represents the vegetable and fruit groups, which are good sources of vitamins, minerals and fiber. At the base of the pyramid are the bread, cereal, rice and pasta.
If your son is involved in sports and burning a ton of calories or just simply isn't gaining weight, you can do several things to help him healthfully increase his body mass. Before making any drastic changes to his diet, take him in for a physical and discuss your concerns with his doctor. At 16 years of age, your son needs a minimum of 2,000 calories per day just to sustain his growth spurt. If he's moderately active, he'll need 2,400 to 2,800 calories on a daily basis, according to the Dietary Guidelines for Americans 2010. However, if he has football practice every afternoon, runs everyday or is otherwise highly active, he may need upwards of 3,200 calories daily to get him through his workout and help him gain weight. He'll get a jump start on his daily protein intake and get another 95 calories in a tablespoon. Whole milk adds nearly 75 calories to his entree in just a small 4-ounce portion. He'll get 100 calories from 2 ounces of hummus and protein. Trail mix packs a ton of calories into his diet and is easy for him to carry. While he does need to pack more calories into his diet, the quality of calories is very important. His extra calories should be coming from grains, nuts, legumes, lean meats and dairy foods, to name a few.