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Weight loss is almost all about nutrition. This doesn't mean you shouldn't workout but you have to work out a lot to make a big enough caloric impact to matter. For example its a hell of a lot easier to not eat a Snickers bar then it is to eat the Snickers and try and burn it off with exercise.

I have done this in the past, but only if they were doing something that would get them hurt or if they ask. Otherwise I never offer unsolicited advice.

Agreed. When starting out it probably doesn't matter much. [quote= Unless she's going very heavy for her, it might not matter when she does them vs that she does them at all[/quote]

There is nothing wrong with a 12 year old lifting weights. The growth plate issue is a myth. I think the issue here is a dad who is a jerk and a kid who needs supervision.

Deadlifts are tough on your nervous system because they are so intense (if you are doing them heavy). I do them once every other week. The other day I do rack pulls. I would do them on your back day.

Are you reducing your calorie intake?

Being sore after every workout is not necessarily an indicator of a good workout. As far as your pain, Get a Lacrosse ball and perfrom myofacial release on your supraspinatus and infraspinatus muscles. Tight rotator cuff muscles can cause pain in your extremities. See if that relieves it. If not then rest it for a week. If…

You did the right thing. A 12 year should not be lifting weights unsupervised.

I mean literally use Excel to track your workout. Unless you mean how do I track the calorie burn from the individual exercise in MFP. If that is the case then I probably wouldn't bother. I won't be that accurate anyway.

Excel.

You have to start somewhere. When I did Karate in college I became pretty flexible within a years time (coming close to being able to do the splits) and I was 6 feet 225 lbs. If you really are worried about the flexibility pick a style that does not emphasize high kicks. Some of the Japanese styles focus most of their…

In general most trainers pretty much suck regardless of their certifications. I have met a few good ones but for the layman it is hard to tell who is good and who isn't.

Are you trying to do high bar or low bar squats?

Like other have said gaining 20 lbs of fat free mass is quite an undertaking for a drugfree person of your size. I would pick a more achievable goal. Start with trying for 5 lbs. Once you achieve that then shoot for another 5 lbs.

I don't think the physiological aspect is an issue. I would be more concerned with them having the maturity to use strict form in a disciplined manner. If they have that then go for it.

Especially for a female a body weight exercise routine can work well. For legs work up to doing pistols.

You could do lots of planks. Those should be safe. You may want to start them without the stability ball and work your up to that if you are in a de-trained condition.

I'm not familiar with the condition so I'm not sure what would be safe to do. Have you been completely cleared for physical activity by them, meaning no restrictions?

Assuming you had a physical therapist for post surgery rehab, did you ask them what you should/can do?

I have changed my workouts so that I have two squat days: Saturday: heavy low bar back squat, and Tuesday: front squat. Each works the kinetic chain a bit differently so in my opinion this setup allows for better recovery.

Sometimes the origin of a problem like this is actually up in the hips. Find a physical therapist that can evaluate you.

If you really want to find out what your bodyfat% is get a Dexa total body scan. I worked with these devices for years and they give the best results. I remember installing one of these devices in Tupelo back in 2007. Can't remember the name of the doctor's office.

The actual body fat percentage does not matter that much. At your size if you lost 9 lbs you would be at ~20%. But maybe you wouldn't look good at 20%. Just diet till you have the look that you want.

I like Starting Strength as a program for beginners, because the book does an extremely good job on covering form and mechanics. Its not a lot different from Stronglifts. If you don't want to join a gym and you want to build more of a combination of strength and stamina then P90X is good. After a couple rounds of that you…

Agree with Dvl. That BowFlex will be an expensive coat hanger. A power cage, bench and a set of olympic weights is the way to go. If you don't have the room for it there are other options.

One primary movement for each muscle group plus a bit of added accessory work for weak points. So doing deadlift, squat, military press, bench press and pullups will pretty much hit everything in a thorough balanced fashion. All the extra accessory work isn't really necessary for most people. One thing that I changed up in…

If you are afraid of talking in front of groups I think the only way to get over this is to just do it. In your case you may want to take a public speaking course at a local college. The other factor that will help is to know your subject in and out.

If it is just a pull it should go away quickly, so you shouldn't have to work around it. Your lower back is pretty integral. If it does not go away get it checked out. By the way if you hurt your lower back doing leg presses then you are probably going too heavy. Your lats are kind of a weird location for an injury in this…

What SezxyStef says is on the mark. Structure your workouts around compound lifts and add accessory lifts to build weak areas.