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Daniella125

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Hi everyone,

I'm 15 years old and am 5"1 and weight 156lbs which is a huge amount for my height. So I started this diet 2days ago which I created myself. Some of the exercises that I do are squats, this weird exercises for building your butt, skipping rope and 30 mins of cardio 6x a week. My main target areas are my stomach, thighs and the ugly back fat. Please help me in finding exercises (with pics plz or even links)that could help me burn down my main areas in the next 50 days. I really haven't done anything for my diet but I drink a liter and a half of lemon water. Thanx a lot
 
If you are looking for the "cut" look, you need to lower your body fat percentage. You need to have a strict diet to do this. You can work out every day and not have a low body fat with a bad diet.

Spot reduction is a myth. You cannot burn just the fat from your stomach, thighs, ect. You can only lower overall bf%. Body weight exercises and cardio are fine, but you need to get some serious knowledge on diet to attain what you want.

You could start with this forums diet section (Nutrition) or you could simply google "Lowering body fat percentage" and go from there. Good luck!
 
K then thanx but I thought that spot reduction was not possible. But if it is then plz advice me on what exercises I should do for my target areas. This is what I was thinking:
Stomach- crunches
Thighs- squats
Back fat- I really don't know what to do for this.
Is that okay for do you think that I should do more than this.
 
To the best of my knowledge, spot reduction isn't possible. The exercises you do should be to develop what's underneath the fat, rather than to get rid of fat itself. If bodyweight training is what you have to work with, squats and crunches are good for legs and abs. Glute bridges are good for glutes, supermans are good for lower back. Granted, an exercise is only as good as the technique used with it. Your core should be active in every exercise. Squats are generally better the deeper you go, but don't go so deep that you round your back at all or tuck your bum under. For crunches, it's particularly important to be aware of your deep core and pelvic floor muscles (this is relevant for all exercises, but because you break normal training posture with crunches, it requires a little more focus to keep those muscles engaged). To get your deep core and pelvic floor muscles engaged, draw your lower abdomen (below the belly button) and pelvic floor inwards (I'm told that the cue for girls to use on pelvic floor is to treat it like you're holding on when you need to pee). For glutes bridges, extend your hips as much as possible without hyperextending your lower back. I always see people stopping glute bridges just before completing hip extension, because they've been told to never lock out their joints while training, but the glutes get their peak contraction when the hip is fully extended, and it's not bad for the hip to do so.

Making a circuit out of these exercises, and doing it 3 days a week, will be pretty good. 3-4 rounds of the circuit will be a good target to start with.

Like Justin said, spend some time in the nutrition section, doing some reading. You might lose a little bit of weight through exercise alone, but for ongoing results you will need to adjust your nutritional intake in accordance with your lifestyle and daily activity.
 
The only way to guarantee removal of fat for a specific area alone is liposuction. There are many claiming to be able to help people do this, all of them are lying.

That was the bad news the next bit is worse. The mid-section is the most difficult area to loose fat from because the body sees this not only as energy storage but protection for vital digestive and in females sexual organs. It will burn from here but if you lose 10 pounds of fat from your body at most a couple will be from here the rest being elsewhere including around internal organs.

Getting worse. Fat loss is slow, one pound of fat is 3,500 calories so losing a pound of fat means burning over a days average calorie intake more than you use, hence the maximum recommended loss is 2 pounds a week. Too much of a deficit sends the body into starvation mode where you will make up more of the deficit breaking down lean muscle mass than fat and your metabolism will reduce.

You are 15 years old so drastic reduction in intake could have impact on your development that would haunt you for life so unfortunately you need to be looking to make this even slower than a fully developed adult can manage.

Not a happy story so far. There is good news and the main one is your age. At 15 you have a long time to correct any issues and as long as you don't try rushing it you will do incredibly well. I know you will be fed up of people telling you to make the most of your youth one moment and be thinking of the future the next but here you get to do both. Use your age with the time and recovery this gives you to improve your future, there isn't a rush to look perfect, and trust me those who do at school rarely keep it, it's the ugly ducklings who had to work for it who do that.
Train in a way you enjoy, if you try something for a while and hate it, change it. Change your diet gradually and sensibly. It will take a while but there are rewards to be had and b doing stuff you enjoy you'll be happy too.
 
Timing is important as well. Unfortunately, we all run on an internal clock, and when that clock gets thrown off of it's schedule, we get all screwed up. I usually eat at 6am, 10am, 1pm and 6pm and sleep from 10pm-5am. Now, it's never perfect, because life happenes every day. I went out of town from Wednesday-Sunday this past week and my schedule was thrown for a loop and it messed my stomach up and made me miserable for days.

I read a lot about fitness, health and different methods of diet and exercise. I've recently been reading a lot about how inmates in prison get as jacked as they do with limited nutrition and equipment, and the two biggest reasons are their internal clock and time. These guys go to bed at the same time every night, get up at the same time every day, workout at the same time every day, and eat at the same times every day, so their bodies know what they're getting and when they're getting it. Time is also important as well. When you're sitting in a cell, what else are you going to do but read or exercise? Bench dips, burpees, pushups, body weight squats, ect. can all be done with little to nothing but a chair.

I know that you aren't in prison, but this may help you understand why getting into a good routine of exercise and diet and sticking with it can greatly help your weight loss, muscle gain, overall health, or whatever it is you're shooting for. You may need to change it up every now and then, but even guys in prison aren't benching and curling bricks in pillow cases every day for 6 months at a time.

Had you posted this two weeks ago, I would probably be ranting about intermittent fasting, but then again, the routine and lifestyle of inmates and ability to get big and cut on carb packed, calorie dense foods is currently fascinating me.
 
K

Not a happy story so far. There is good news and the main one is your age. At 15 you have a long time to correct any issues and as long as you don't try rushing it you will do incredibly well. I know you will be fed up of people telling you to make the most of your youth one moment and be thinking of the future the next but here you get to do both. Use your age with the time and recovery this gives you to improve your future, there isn't a rush to look perfect, and trust me those who do at school rarely keep it, it's the ugly ducklings who had to work for it who do that.

Okay so about that I have to go and lose the most weight I can off me now because I was told by my doctor that if I did not this could affect me very badly later on in my life.
 
Okay then thank you guys for your answers. Your answers have helped me a lot in my decision on whether I am doing the right exercise or not. So I have decided to completely change my workout for the next four days that are remaining of this week and hopefully that would make me feel a bit at ease with what I am doing. I will try and write up my exercise plan for you Gus to see it and tell me what you think about it and what changes you think I would make on it.
 
Daniella125 said:
Okay so about that I have to go and lose the most weight I can off me now because I was told by my doctor that if I did not this could affect me very badly later on in my life.
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Carrying too much excess while your bones are developing can cause issues, your doctor is spot on there. I have read a number of studies etc. covering this and this is a big deal.
If your doctor feels the only way to avoid serious long term damage is to lose a lot of weight instantly, they may have to prescribe you medication or even advise surgery. If they do check the small print very carefully as a lot of it can have more damaging effects than the weight.

In reality I don't think it's that serious. I may be reading this wrong but I hope I am not. If the doctor is talking about damage later in life hopefully it's start fixing now, because if you stay as you are you will regret it. If so the slow safe approach is perfect because you will prevent long term issues with a long term solution. I do as always reserve the right to be wrong, but I hope I am not.

I still stand by what I said and advise you will do well aiming for 1 to 1.5 pounds a week of fat loss at most. This will see you losing 12 to 18 pounds in a year and well and truly within safe weight in a few of them without risk to your health or development. If your doctor says this is not enough ask what he does advise including assistance from him and go with his method if safe, this sentence is assuming your doctor is male.
 
Ok then CrazyOldMan I understand you but what if I just created a diet and exercise plan for 30days and stuck to it. And what if I only checked the scale before and after the 30 day plan would that be ok for me because I want to lose the most weight I can before I go back to school which is in 7 weeks because I do not want to go and stress myself off at school about this dieting plan since I will be taking a very important exam and I would need to remove as much stress as I can.
 
Tough balancing act there. Cut stress of weight against feeding brain sufficiently for your exam. You like a challenge.

30 days target loss based on 1 to 1.5 pounds a week, for example we will say 1.25 for easy average. More loss than this carries risk while developing, sorry. 30 days divided by 7 is 4.3, roughly. Multiplied by 1.25 is around 5.5 pounds, if you get that it is a major success, if you get 4 pounds it's still a success, 7 is as high as you could go without risk, and above that is not advised.

Keeping this up for the full 7 weeks, 7 x 1.25 is 8.75 pounds which is very good going.

There will be plans saying lose 10 pounds in 2 weeks etc. they are guaranteed repeat business because they know the weight you lose will come straight back when the starvation mode diet ends, and the body will make you end it.

The big difficulty. Losing a pound or pound and a half a week of fat is great, it is also really hard to monitor, requiring the ability to see long term trends not short term spikes. Water gain or loss can be a few pounds a day, so a great week where you lose 1.5 pounds could be skewed totally by holding higher water that day, I am not talking dangerous retention, just normal bodily function, and show you half pound heavier than the previous week. Depressed you reach for the snacks thinking it's pointless, and the next week you really have put it back on.
Discipline of this type is hard. For me it was the opposite, I amd genetically a rake and wanted to gain. My most depressing time was daily weigh ins, but I played it smart by graphing the weight and seeing that despite frequent drops my weight was going where I wanted. If you can do this totally objectively, you deserve all the rewards you get, but be prepared for seriously depressing days.

Find a diet plan that you can stick to for 30 years not 30 days and you will do brilliantly. Balance is key so if is says low carb, high protein or any such imbalanced things steer clear. Goldie set up a thread on weight loss and he is good at what he does.

I was everything I hated at 15, and in pretty poor health. Nearly 25 years later and I love being me. Those younger often 20s and less fit ask how I can be so fit at my age, my response is by starting before I was there age. This is a long journey, that doesn't end so enjoyment is priority 1, then just watch as slowly everythign you want appears.

Edit
By the way I love your avatar
 
Thanx for your answer and I have also tried to think about it but I will continue to think about it and come up with a plan that I will not only use to lose weight but a plan for my whole.
 
apart from doing all these stuffs you must firsty do morning walk which is really helpful for burning fat from the body!
 
Okay then and how long should I walk for? Are 15-20 mins okay or should I do more. Also instead of walking I was wondering what if I went thought running up the stairs then walking back down, then I would do that about 10 times to about 100 stairs, though would that give me better results than the walking and the running since running for more than 10 mins for me is way too hard?
 
Stairs would be muh more beneficial for you in the morning than walking. "They" say that cardio in the morning on an empty stomach burns more fat because you don't have any nutrients in your stomach for energy, so your body taps into fat. Now I take everything "they" say with a grain of salt. Sometimes it's worthwhile. Sometimes is a load of crap.
 
The timing debate, it will rage forever more.

Some of the dodgiest research ever showed that eating late meant gaining more weight. They omitted the fact that this was being done on top of normal diet not just changing the timing, so were comparing one group eating more to another eating less.
Other studies since with people eating meals at different times showed no significant difference. Basically so little that genetics could cover it. However eating more meals or continuously makes more energy available all of the time and the body will hold a higher metabolism assuming a time of plenty. the difference in fat loss of more meals, still not massive, but great for training as energy is always there, and the body calls on it more effectively.

The body actually needs energy to be able to burn fat, weird fact for you. Ideally this will be carbs, so during your most efficient fat burning you will be burning some carbs to make the fat burning work at it's optimum. If you run out the body will break down lean mass instead of using the carbs, this is one reason low carb diets make you lose wieght initially even if you gain fat.
The body will use food in the system first if it is there, absolute fact and makes total sense. However if that wasn't burned it would go to store. Therefore even if you weren't burning as much stored fat but it will burn fats that would otherwise go to store. As such timing of exercise is not as key to fat loss as some would have you believe. In fact the body is more likely to burn fat if it is floating around in your lympatic system than unlock it from stores until it is used to having to do so regularly.

If you spring out of bed full of vim, vigour and vitality, and aren't keen on exercise, doing it before your body realises what you have done is a great idea. If you move like a sloth first thing and are likely to damage yourself train later.

By the way, everything I have said here will have been disproven by the time you read it.
 
CrazyOldMan said:
The timing debate, it will rage forever more.

Some of the dodgiest research ever showed that eating late meant gaining more weight. They omitted the fact that this was being done on top of normal diet not just changing the timing, so were comparing one group eating more to another eating less.
Other studies since with people eating meals at different times showed no significant difference. Basically so little that genetics could cover it. However eating more meals or continuously makes more energy available all of the time and the body will hold a higher metabolism assuming a time of plenty. the difference in fat loss of more meals, still not massive, but great for training as energy is always there, and the body calls on it more effectively.

The body actually needs energy to be able to burn fat, weird fact for you. Ideally this will be carbs, so during your most efficient fat burning you will be burning some carbs to make the fat burning work at it's optimum. If you run out the body will break down lean mass instead of using the carbs, this is one reason low carb diets make you lose wieght initially even if you gain fat.
The body will use food in the system first if it is there, absolute fact and makes total sense. However if that wasn't burned it would go to store. Therefore even if you weren't burning as much stored fat but it will burn fats that would otherwise go to store. As such timing of exercise is not as key to fat loss as some would have you believe. In fact the body is more likely to burn fat if it is floating around in your lympatic system than unlock it from stores until it is used to having to do so regularly.

If you spring out of bed full of vim, vigour and vitality, and aren't keen on exercise, doing it before your body realises what you have done is a great idea. If you move like a sloth first thing and are likely to damage yourself train later.

By the way, everything I have said here will have been disproven by the time you read it.
Click to expand...

A recent study, done overnight, by scientists at Harvard....
 
I think at the end of the day its about burning more calories than you intake. I personally had alot of sucess losing weight by limiting my eating to a 8 hour window and then "fasting" for 16 hours. For example, I would skip breakfast and have my first meal at noon and my last meal at 8 PM.

This is a variation of intermittent fasting that some say may actually be healthy for you. I find it easy to work into my daily routine since I'm usually not hungry in the morning anyway.
 
Research has shown that those who skip breakfast are more inclined to obesity and type 2 diabetes than those who don't. This is undoubtedly one of those pieces of research that will be showing the sort of bad habits that tend to form in people who don't fuel up first thing. But the more often people miss breakfast the higher the percentages, so pretty conclusive even if only that it sets you up for bad habits.
It can work for some no doubt, but I tend to play the odds on diet in the same way as not smoking. I have know some very old people who have always smoked, but their quality of life was terrible compared to others who hadn't smoked and died a little younger or the same age. Basically make your choices with everything considered, and be prepared to change it if you find it was the wrong one.
 
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