Teenagers are starting to go to the gym, as a way to boost their confidence, build muscle or get bigger, bulking and cutting are some ways to achieve their goals fast and healthy. 

Teenagers are adapting to life in the gym, and TCS students balance their daily routines to go exercise. Exercising has many advantages not only growing muscle and mentality, but it is also good for balance and mental health, this habit can be dangerous if approached in the wrong way, but in the right way it can have infinite advantages in the long term.

“Starting at the gym was really hard, but when there is a good mentality it is really fun, I started eating better and healthier and now I am happier,” Manuel Torres, Grade 10, said. 

Bulking

In the fitness and bodybuilding communities, the word “bulking” is frequently used to describe a period of time during which someone eats more calories than they burn in order to gain weight, particularly muscular mass. Increasing the size and strength of the muscles is the aim of bulking. 

“People who want to bulk up should seek professional help. It is dangerous to start these types of changes because done incorrectly it can cause illness. Honestly, I don’t recommend this,” Harry Solano, Bodytech trainer, said. 

It is important to approach bulking in a responsible and safe way, as gaining weight too quickly or consuming excessive amounts of calories can lead to negative health consequences. It is always advisable to consult with a qualified healthcare professional or fitness expert before beginning any new diet or exercise program.

“As a teenager, it is important to have in mind that your body is still developing so you can’t take really heavy stuff, the biggest tip would be to just eat in larger quantities, but not junk food, eat healthy food, protein, carbs, and calories are the most important to properly bulk,” Martin Villegas, 11 Grade, said. 

When it comes to bulking, it is recommended to focus on eating nutrient-dense foods high in protein, complex carbs, and healthy fats. For teenagers, lean proteins such as tofu, beans, poultry, fish, lean meat, eggs, and low-fat dairy products are the best foods for gaining mass. Brown rice, quinoa, oats, sweet potatoes, whole-grain bread, pasta, fruits, and vegetables all include complex carbs. These foods make bulking faster and easier without compromising health. 

“I haven’t really tried bulking because I am a starter at the gym but I`ve heard many people talking about this and I know a little and this really helps grow muscle, with this foods it’s a lot faster and does not compromise the gains,” Joaquin Jaramillo, Grade 10, said. 

Cutting

On the other hand, cutting is the process of losing body fat in order to attain a leaner, more defined physique. Before a competition, bodybuilders frequently go through a cutting phase to seem more ripped and strong. Cutting, however, is not just used by bodybuilders; many gym users apply it to reach their objectives. 

“Starving never works, it is better if you count your calories and you shouldn’t bring it to an extremely low body fat to 8-12%,” Velez said.

When it comes to fitness and bodybuilding, cutting is the act of trying to lose body fat while keeping as much muscle mass as feasible. A calorie-restricted diet, vigorous cardio activities, and weightlifting programs tailored to preserve muscle mass are frequently combined to achieve this goal. As it is the opposite of bulking, cutting means eating fewer calories to get a goal, lose weight, or get leaner. 

“Cutting is not that hard for many people but for me it is, eating less food is not hard but stopping to eat what people usually eat is, fried food is one of those and I can’t leave them,” Maximiliano Lopez, Grade 11, said. 

There are several ways to grow in the gym and achieve your fitness goals: Have a workout plan: A structured workout plan is crucial for building muscle and strength. A plan should include a variety of exercises that target different muscle groups and should be progressively challenging to avoid plateauing.

“I started in CrossFit about 2 years ago, it was tough to start because of the classes where I left class really late and got exhausted but when it became a daily routine, it became easier,” Ana Sofia Correa, Grade 11, said. 

Lifting heavy weights is essential for building muscle. Lift weights that are challenging enough to complete 8-12 reps per set, but not compromising safety measures. Weights can be helpful in growth but people starting in the gym have to be aware that this can cause damage to the muscles. 

“As I was starting in the gym, I did everything wrong, lifting heavy weights but not for many reps and with an incorrect posture, until I asked for help to improve and know I can last longer and grow,” Villegas said

Exercise is an important part of a teenager in growth, and it is necessary but going to the gym and exercising is a really big commitment because of the time consumption. There needs to be a healthy habit between obligations and exercise for kids to be healthy. 

“Everything has to have a balance, with the right help and with the attitude everything is possible, bulking and cutting is not an easy task but with commitment and mentality everything can be done correctly, I have tried it and personally it hasn’t been great but I can see the progress,” Matias Isaza, Grade 11, said.