Want to lose this Fat!

B

brady94

0
Hello, I'm sick of being fat, its time for a change.

I'm 18 years old and i'm 39 BMI (120kg, 5'9)

I want to lose this weight as fast as possible, and i'm aiming for a lose of 40kg.

At home i got a cross trainer and a punching bag so i can use those. I can do anything really but i hate running/walking on the streets, i rather do it inside.

What other tips could you guys give me?

Thanks!

Brady
 
Perhaps the most important thing to do at home is not sit in front of the television for hours on end. Standing and minimally moving around burns 2 1/2 times more calories than sitting. You can also master the weight loss zone in your body to ensure that the type of exercise that you are doing will help there.
 
Well, starting out the most important thing is that you do more than you were doing before, and get your eating habits under control.

The ideal situation would be to do a resistance-based exercise program with appropriate eating and drinking habits for weight loss -- any physical activity will burn calories, but heavy resistance training will also preserve lean body mass so that of the weight lost, excluding water weight the majority of it is fat. Starting out you can use your boxing bag and bodyweight exercises for resistance training, and that may be all you need for some time. For example, you might start off doing bodyweight squats in your program for a while, then once you've got the skill, strength and endurance to do 20 or so of them for full range of motion, you might start doing bearhug or Zercher squats with the bag. You can do push ups (maybe starting against a wall all inclined surface rather than the floor) and you can press the bag overhead for your chest, triceps and shoulders. You can do various hip-hinge movements (eg deadlifts), rows and curls with the bag.

If I could give you a simple, easy to follow boxing tutorial, I would. But I can't. Nonetheless, half an hour to an hour every other day of boxing drills would be very beneficial. A good boxing session includes a solid warm up and cool down, and rounds of each drill should last 2-3 min, followed by 1 min rest. Learning how to do a decent jab, left hook, right hook, cross, left upper cut and right upper cut, along with a few different evasive maneuvres, and having rounds focused on form, rounds focused on speed, and rounds focused on forceful hitting (but not mixing those three focuses together) is a good way to keep it creative and interesting without hurting yourself. It's worth noting the every punch is a precision full-body movement -- if you're just hitting the bag with your hands, you're doing it wrong; if you're swinging wildly at the bag you're also doing it wrong. Once you get the full body into the movement and do each movement with precision, you'll throw far fewer punches in each round, but you'll get your heart rate up a lot more and burn more calories without burning out.

I hope this gives you some ideas.
 
As a 18 years of age, commitment is the key to any weight loss program for you.

To achieve successful weight loss and keep the weight off, healthy changes need to be made. It is also important to avoid giving up just because of a slip-up that involves unhealthy foods or habits. Staying committed despite mistakes provides more results than quitting.

Please read all of my advice carefully and change your overall life style accordingly:

• It is important to watch calories in order to lose weight effectively. The average teenage boy needs anywhere from 2,500 to 3,000 calories a day. Being aware of the calorie content of food can prevent going above these daily recommendations. It is important to remember that beverages count toward calorie intake as well.

• Eating meals on smaller plates can prevent filling up with extra food, and restaurant meals should be ordered in half portions.

• Weight loss occurs when the number of calories burned outweighs the calories taken in throughout the day. Exercise is an effective way to burn calories. You need about 60 minutes of physical activity each day. This activity does need to be completed all at once; rather, it can be done in short spurts throughout the day. Cardiovascular exercises, such as swimming and running, are good for burning calories. Strength training routines, such as lunges and push-ups, are important because muscle burns calories more effectively than fat.

• Healthy substitutions can lead to weight loss. Choosing whole wheat pastas and breads, low-fat milk and dairy products and lean cuts of meat can cut back on unnecessary intake of refined sugar and saturated fat. Baking meat and fish is a healthy alternative to frying.

• Water flushes toxins from the body and gives a feeling of fullness, helping with weight loss. It is also an alternative to sugary and caffeinated beverages that can cause weight gain. A good recommendation for daily water intake is eight 8-oz. glasses a day.

• Skipping meals can actually cause weight gain. Going too long without eating can lead to overeating later in the day, and eating regularly can keep blood sugar and metabolism levels stable. Breakfast is especially important, because it provides energy for the day.

I believe, you got all of my point. It’s not all about diet and workout but it’s all about changing overall life style if you want to lose your weight.

Just follow all of my suggestion and you would get the result soon.
 
Two key things to remember are:
1) If you don't control your blood sugar it will be difficult to control your appetite.
2) If you're feeling hungry on your program your willpower will lose out.
So strive to make every meal and snack: high quality protein + high fiber + healthy fats.
Completely eliminate processed sugar and refined carbohydrates so white flour products such as white bread,
pasta, flour tortillas, soft drinks etc...try to replace rice dishes with legumes (beans, lentil side dishes) lots of
organic mixed green salads, organic stir fried vegetables with mushrooms.. Try organic rolled oats mixed with 20grams of high quality whey protein and a handfull of organic blueberries for breakfast or a 4 egg white + 1 whole egg vegetable omlette with 1 slice of whole grain and butter for breakfast. Healthy in-between meal snacks can include organic celery stocks/carrot sticks with hummus or nut butter. A handfull of organic almonds,
cashews, pecans etc.. a half of an avacodo. Eat slowly and enjoy your food.
 
When you lose fat it doesn't follow that you lose muscles but it can happen if you don't follow proper training. Do regular exercise and avoid some junk food because junk food play great role to gain your weight and fat.
 
Lots of great advice here!

I'll add a simple one. You mentioned you don't like to exercise outside. Do you have a DVD player? The local library will have workout movies of all kinds - cardio, yoga, pilates, kickboxing, etc.

Having some sort of movie to guide your workout is accountability (like going to a class or working out with friends).

On your cross trainer consider changing the levels of intensity as you workout, too. Go hard for one minute, than easy for one minute. This tricks your metabolism into working harder and burning more!

Good luck!!! It sounds like you are committed and ready to make an important lifestyle change!
 
Hi Mate

Some fantastic advice here

However the main thing I would like to add is that you seem to be focusing on exercise which is of course can ONLY be good for you. However before you focus on this you NEED to focus on diet.

The important thing here is yes you could go on the best nutritious diet - however for YOU personally I would focus on staying on something that you can stick to.

You are starting out on a journey and you and your body are not use to being on a fat loss journey. So start by cutting out junk. If you like chocolate like me - cut out the chocolate but eat good meals.

The important thing is to start from where you are and improve and build on it. It will be much easier to stick to something you can do. Sticking to a healthier situation is better than going for the best diet and failing in 1 week

You can do it - let us know how you get on

Best

Jim
 
Brady,

I also advice you to start from a diet and, when you lose some weight, you can add exercise to your daily routine.
 
If you prefer doing it inside, just get a treadmill or a hit a gym. You can both cycle and walk indoors. And if and only if you have tried everything to the T by the book, you could consider going into surgery for weight loss. It can cure any obesity related illnesses too. Acc to your BMI you do qualify for one.
 
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I lost a lot of weight on my thighs by not eating anything late. I stay up at least two hrs after I eat. When you go to bed after eating sometimes the leftover energy gets stored and goes to your thighs. I also do lunges, squats, and there's this exercises for your in thighs. You sit on the floor with your legs together and knees bent. You put a pillow between your knees and squeeze the pillow as hard as you can with your knees. I also do a lot of running and try to generally eat healthy.
 
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