Please Can Anyone help?
- Thread starter FroZe
- Start date
Run each morning, get into some weights and clean up your diet.
Blooming Lotus
P.s. If you can't afford the weights, make some or do full body body weight exercises like pushups, squats, tricep dips, calf raises, and so on. Search some of the other recent threads ..I think I posted a good routine on a running thread.
cheers.
BL
Blooming Lotus
P.s. If you can't afford the weights, make some or do full body body weight exercises like pushups, squats, tricep dips, calf raises, and so on. Search some of the other recent threads ..I think I posted a good routine on a running thread.
cheers.
BL
Hmm...I'm not very experienced in fitness but maybe you can alternate between riding a bike [one-three hours?] and running [30-60minutes, with breaks] (so your routine won't get boring) during the day and use weights like the other people who posted said.FroZe said:
I'm not sure....but I think tennis is a good sport to take up to tone all muscles?To lose weight, you need cardio workouts. And for that you are best with swimming in the pool. Burns calories and defines muscles on your entire body.
If swimming is not an option then the elliptical trainer is recommended. With that piece of equipment you activate your upper and lower body muscles.
And if you don't wish to spend any money, then hit the track and run, preferably in the morning. You should also cut on the food intake. The formula still stands: if you spend more calories then you take through food = you loose weight.
Good luck
If swimming is not an option then the elliptical trainer is recommended. With that piece of equipment you activate your upper and lower body muscles.
And if you don't wish to spend any money, then hit the track and run, preferably in the morning. You should also cut on the food intake. The formula still stands: if you spend more calories then you take through food = you loose weight.
Good luck
Alright, I would like to reply to this post first by saying there are some sad responses here. I am not trying to offend anyone, but if you don't have the time to reply correctly, or worst yet, don't know what you are talking about, just wait for someone else to reply.
The original post:
"Hello everyone, I've decided I want to lose weight I'm 16 around 5"9" 179 pounds whats a good work out to lose weight get toned and build a lot of muscle?"
Working out is only part of the equation here. I can't believe nobody replied to you about your nutrition plan, come on people! Nutrition is the key here. Most people, who are wrong by the way, would tell you to eat less and exercise more. This will only kill your resting metabolic rate, which comprises the majority of the calories you burn each and every day. That being said, you want to create a balanced plan of attack with great eating strategies, a weight training routine, and a cardio routine. Not one without the other. All three work in synergy.
For the nutrition, you should start eating small meals 5-7 times per day. Use one of the online calculators to get an "idea" of where your maintenance level of calories lies. All this is, is simply the amount of calories that you can eat, where your weight will remain the same since you will probably be burning about the same amount of calories as you are intaking. In order to lose fat, you want to create a very small reduction in caloric intake, so subtract 15-20% off of the maintenance level that you calculate.
Once you determine what this number is, then divide it by the number of meals you are going to shoot for. This number will give you the number of calories that should be in each meal, roughly. Remember, 5-7 meals is ideal. I know that sounds outrageous to you maybe, but it really is the key to regulating your metabolism, insulin, and many other biological factors of food digestion. These new meals should contain lean proteins like chicken, turkey, eggs, lean beef, protein supplements, etc. They should also contain good carbs such as whole wheat breads, wraps, cereals, brown rice, fat-free cottage cheese, low fat and no fat dairy, etc. Try and take these carbs in mainly close to before and after your workouts, and also earlier in the day. You also want to get some healthy fats in you. You can obtain this through flax, nuts, fish, fish-oil pills, good oils, etc. Don't forget the fruits and veggies, and drink plenty of water.
It seems to me that you are looking for a workout that burns fat and builds muscle. There really is no such thing. A small percentage of the population, and this probably does not include you, can build muscle and burn fat easily. Unfortunately, most of us have to stick to one goal at a time. Either build muscle or burn fat. If you have not trained with weights before, there is a good chance that you will be able to both simultaneously for a short period. This will stop though. To build muscle, you need a caloric surplus and to lose fat, you need a caloric deficit. But these overages and underages are small for most of us to be able to reach our goals.
As for the weight room, you want to create a balanced routine that contains a multitude of compound exercises (exercises that require the use of more then one major muscle group). Forget the curls and tricep press-downs you see in the mags, they are useless. Create a full-body routine that consists of exercises like squats, dead-lifts, lunges, presses, and pulls. Presses include chest presses which can be done on many different angles and can be done with a barbell or dumbbells. Presses also include overhead presses which too can be done with barbells or dumbbells. Overhead presses focuses more on your shoulders. Pulling exercises are mainly for your back. These include vertical pulls which contain pull-ups and pull-downs as well as horizontal pulls which contain rowing exercises such as the bent over barbell row. All of these exercises require aid from your smaller muscle groups such as bis and tris, which will get plenty of activation using these main compound lifts. Follow a full-body routine 3 days per week, don't train more then 2 consecutive days in a row. As for reps, most will tell you to stick with 8-12. I don't like being locked to this. It is probably a good starting point, but once your body gets used to that, which it will, shuffle things around by doing lower reps, or maybe even higher reps. There is no science to this.....to find what works best for you, it is a trial and error process. And many times what works best is a mixture of sets and reps. Sounds confusing but you will get the hang of it. If you want to discuss more, just PM me.
On off days, do some form of cardio. There is no set rule of what form of exercise you should follow for this, but best bet is to pick an exercise you enjoy. If you like running outside, go for it. If you like swimming, hop in the pool. You get the idea. Everyone responds differently to all forms of exercise. Shoot for 20-60 minutes of cardio per session. If you want, start with 20 and if you are not getting the desired results, start bumping it up in 10 minute intervals per session until you start seeing results. If that still is not working, increase the days per week you are doing cardio or increase the intensity, which can be done through many aspects such as speed, incline, etc. I recommend following a HIIT routine. If you are unsure what this is, please do a search on the web, or on this forum for HIIT. This post is already way to long!
These are the main components you need to include. Just keep in mind that the main mistakes I see people make is that they way under eat, focus too much on cardio, and follow ridiculous routines for weight training that were never meant for the physiologically average human being.
The original post:
"Hello everyone, I've decided I want to lose weight I'm 16 around 5"9" 179 pounds whats a good work out to lose weight get toned and build a lot of muscle?"
Working out is only part of the equation here. I can't believe nobody replied to you about your nutrition plan, come on people! Nutrition is the key here. Most people, who are wrong by the way, would tell you to eat less and exercise more. This will only kill your resting metabolic rate, which comprises the majority of the calories you burn each and every day. That being said, you want to create a balanced plan of attack with great eating strategies, a weight training routine, and a cardio routine. Not one without the other. All three work in synergy.
For the nutrition, you should start eating small meals 5-7 times per day. Use one of the online calculators to get an "idea" of where your maintenance level of calories lies. All this is, is simply the amount of calories that you can eat, where your weight will remain the same since you will probably be burning about the same amount of calories as you are intaking. In order to lose fat, you want to create a very small reduction in caloric intake, so subtract 15-20% off of the maintenance level that you calculate.
Once you determine what this number is, then divide it by the number of meals you are going to shoot for. This number will give you the number of calories that should be in each meal, roughly. Remember, 5-7 meals is ideal. I know that sounds outrageous to you maybe, but it really is the key to regulating your metabolism, insulin, and many other biological factors of food digestion. These new meals should contain lean proteins like chicken, turkey, eggs, lean beef, protein supplements, etc. They should also contain good carbs such as whole wheat breads, wraps, cereals, brown rice, fat-free cottage cheese, low fat and no fat dairy, etc. Try and take these carbs in mainly close to before and after your workouts, and also earlier in the day. You also want to get some healthy fats in you. You can obtain this through flax, nuts, fish, fish-oil pills, good oils, etc. Don't forget the fruits and veggies, and drink plenty of water.
It seems to me that you are looking for a workout that burns fat and builds muscle. There really is no such thing. A small percentage of the population, and this probably does not include you, can build muscle and burn fat easily. Unfortunately, most of us have to stick to one goal at a time. Either build muscle or burn fat. If you have not trained with weights before, there is a good chance that you will be able to both simultaneously for a short period. This will stop though. To build muscle, you need a caloric surplus and to lose fat, you need a caloric deficit. But these overages and underages are small for most of us to be able to reach our goals.
As for the weight room, you want to create a balanced routine that contains a multitude of compound exercises (exercises that require the use of more then one major muscle group). Forget the curls and tricep press-downs you see in the mags, they are useless. Create a full-body routine that consists of exercises like squats, dead-lifts, lunges, presses, and pulls. Presses include chest presses which can be done on many different angles and can be done with a barbell or dumbbells. Presses also include overhead presses which too can be done with barbells or dumbbells. Overhead presses focuses more on your shoulders. Pulling exercises are mainly for your back. These include vertical pulls which contain pull-ups and pull-downs as well as horizontal pulls which contain rowing exercises such as the bent over barbell row. All of these exercises require aid from your smaller muscle groups such as bis and tris, which will get plenty of activation using these main compound lifts. Follow a full-body routine 3 days per week, don't train more then 2 consecutive days in a row. As for reps, most will tell you to stick with 8-12. I don't like being locked to this. It is probably a good starting point, but once your body gets used to that, which it will, shuffle things around by doing lower reps, or maybe even higher reps. There is no science to this.....to find what works best for you, it is a trial and error process. And many times what works best is a mixture of sets and reps. Sounds confusing but you will get the hang of it. If you want to discuss more, just PM me.
On off days, do some form of cardio. There is no set rule of what form of exercise you should follow for this, but best bet is to pick an exercise you enjoy. If you like running outside, go for it. If you like swimming, hop in the pool. You get the idea. Everyone responds differently to all forms of exercise. Shoot for 20-60 minutes of cardio per session. If you want, start with 20 and if you are not getting the desired results, start bumping it up in 10 minute intervals per session until you start seeing results. If that still is not working, increase the days per week you are doing cardio or increase the intensity, which can be done through many aspects such as speed, incline, etc. I recommend following a HIIT routine. If you are unsure what this is, please do a search on the web, or on this forum for HIIT. This post is already way to long!
These are the main components you need to include. Just keep in mind that the main mistakes I see people make is that they way under eat, focus too much on cardio, and follow ridiculous routines for weight training that were never meant for the physiologically average human being.
yeah first off, what is your current diet like?
second how much weight do you want to lose...i cannot see you being that overweight.
third, what kind of weight lifting routine are you doing currently?
second how much weight do you want to lose...i cannot see you being that overweight.
third, what kind of weight lifting routine are you doing currently?
40 POUNDS!??!!
you definately DONT need to lose that weight, that would put you at a gross point.
What kind of weight lifting do you do? And it is hard for us to help you without knowing what you are currently eating...you could be under-eating or over-eating.
you definately DONT need to lose that weight, that would put you at a gross point.
What kind of weight lifting do you do? And it is hard for us to help you without knowing what you are currently eating...you could be under-eating or over-eating.
you dont get it--
please post up something, a sample of your day's diet...what do you eat.
We can then help you from there with your nutritional breakdown.
do you have any idea of the calories?
most of the time people think they overeat when in reality they are undereating.
please post up something, a sample of your day's diet...what do you eat.
We can then help you from there with your nutritional breakdown.
do you have any idea of the calories?
most of the time people think they overeat when in reality they are undereating.
theleip
2
Ha okay we are trying to be helpful here, but at the same time you have to help us out and yourself some. Go here http://www.fitness.com/forum/showthread.php?t=8138
and read that whole thread. If you have any questions after that, post them in this kind of format.
-age, weight, height, normal daily activity level
-type of exercise you do, when and how intense
-DETAILED diet, if you can't do that,well that a start of the problem right there. Can't expect to change your body when you don't even know what goes into it.
From there we can help, if you can't read through that thread then there may not be much we can do.
and read that whole thread. If you have any questions after that, post them in this kind of format.
-age, weight, height, normal daily activity level
-type of exercise you do, when and how intense
-DETAILED diet, if you can't do that,well that a start of the problem right there. Can't expect to change your body when you don't even know what goes into it.
From there we can help, if you can't read through that thread then there may not be much we can do.
FroZe said:
if you go to the weight training section of the forum there are tons of routines you can check out. . . especially if you read back (not just the newest page) you'll see lots of variety in routines you could try out.
keep in mind as someone said above nutrition is key in weight loss