Hey everyone, I'm new to the forum. I'm 14 years old (male) about 5'10'' and about 220 lbs(I realize I'm obese). My BMI is about 32. These past few weeks, I've started small, using the elliptical, doing about 450 cals every other day and bicep curls of 8 lbs (Yes I'm incredibly weak) on the remaining days. I do 4 reps of 10. I need a diet and fitness plan that will help me lose weight in the fastest, but the most realistic way. I want to try out for basketball during sophomore year, I love the sport (not great at it). For the past few years I've wanted to lose weight but could never get motivated. Now I feel like "the ball is rolling" and I want to speed it up. I have a gym membership, and an elliptical and treadmill in my basement. Please be specific. Any and all help is appreciated.
Need a workout plan that will lose weight and tone body?
- Thread starter ArcticInsurgent
- Start date
Using elliptical as a basic introduction to exercise, good. Having the only other thing as bicep curls, not so good, obvious and common, still not good.
Goldfish is very good on generic training and his three on this section is worth reading. http://training.fitness.com/young-athlete-development/general-training-tips-teens-49032.html
Fat loss is a simple sum with a lot of hidden complications. Simple version burn more energy than you consume. But this only works with patience, suddenly eating virtually nothing makes your body assume it's starving and cling to fat while eating muscle, not ideal.
Variation is key but take it steady at first, there are many years for you to go insane with intensity. Do aerobic, resistance, mobility and flexibility. This is not just best for fat loss but most things. Resistance training burns more energy in shorter time than aerobic and the recovery burn energy too, but missing out on cardio work can be fatally stupid. Of course there are many forms of cardio, resistance etc.
Goldfish is very good on generic training and his three on this section is worth reading. http://training.fitness.com/young-athlete-development/general-training-tips-teens-49032.html
Fat loss is a simple sum with a lot of hidden complications. Simple version burn more energy than you consume. But this only works with patience, suddenly eating virtually nothing makes your body assume it's starving and cling to fat while eating muscle, not ideal.
Variation is key but take it steady at first, there are many years for you to go insane with intensity. Do aerobic, resistance, mobility and flexibility. This is not just best for fat loss but most things. Resistance training burns more energy in shorter time than aerobic and the recovery burn energy too, but missing out on cardio work can be fatally stupid. Of course there are many forms of cardio, resistance etc.
Thanks, that helps a lot. Besides bicep curls, what are some other forms of resistance, mobility and flexibility exercises that can be done at home?
Check the link, it's not external just another thread here. Mobility and flexibility are best done under direct guidance, yoga Pilates etc. If this isn't practical I will link you some stretches.
thanks a lot! through this regime, how much weight should I lose every week? I'm hoping for at least 1-2 pounds, if not, I'll try harder.
Keep the numbers in mind when viewing progress.
1pound of fat = 3,500 calories
1 pound of fat lost in a week = 500 calories a day deficit
2 pounds is 1,000 calories a day more burned than consumed, more than half your recommended intake as a deficit.
More than this is not advisable, it risks going into starvation mode.
Basically if more than 2 pounds is lost in one week assume the rest is water so you don't feel a failure if some come back the next week.
Fast loss programs do not work on fat loss just weight, and know they are guaranteed repeat business.
Fat loss isn't quick if sustainable, but the changes to lifestyle have far reaching benefits beyond aesthetic so the wait is worth it.
1pound of fat = 3,500 calories
1 pound of fat lost in a week = 500 calories a day deficit
2 pounds is 1,000 calories a day more burned than consumed, more than half your recommended intake as a deficit.
More than this is not advisable, it risks going into starvation mode.
Basically if more than 2 pounds is lost in one week assume the rest is water so you don't feel a failure if some come back the next week.
Fast loss programs do not work on fat loss just weight, and know they are guaranteed repeat business.
Fat loss isn't quick if sustainable, but the changes to lifestyle have far reaching benefits beyond aesthetic so the wait is worth it.
What should I be eating, in addition to burning 500 cals a day. Also, does that 500 calories include calories burned naturally?
Beginner's Routine
If you are just beginning a workout routine, it's important to start fairly slow so you don't injure yourself. You will want to start with small weights and work yourself up. As far as the actual workout routine, start with 10 to 15 minutes of cardio, such as jogging, speed walking, biking and jumping rope. Also, be sure to stretch thoroughly. This is important for every person at every level of fitness, especially beginners (to prevent injury and reduce post-workout soreness). Choose about 10 different exercises that target the whole body (or the areas you want to work on), including the back, arms, legs and chest. Do one set of 12 repetitions of each. Try exercises such as crunches, bench press, bicep extensions, leg curls and squats. To start out, do your routine three times a week.
Weight-Loss Routine
For weight loss, many people think that cardio is the only way to go. Some people are afraid that if they lift weights, they will "bulk up," but this is a common myth. While cardio is important for a weight-loss diet, strength training is just as crucial, and some might even argue that it is the key to faster weight loss. This is because the more muscle you have, the higher your metabolism and the quicker you burn fat. For your routine, switch of between cardio and strength training (5 minutes of cardio, your weight-lifting routine and repeat). In order to build muscle faster, which will in turn burn fat, try exercises that work the largest muscles in your body, such as squats, bench presses and crunches. These exercises work the large muscles in your legs, trunk and shoulders. Look for other exercises that do the same. If you would like to burn extra calories, which will lead to faster weight loss, do more cardio in addition to the suggested workout routine.
Endurance Routine
For those training for a marathon, triathlon or other type of race, endurance is very important. Endurance training is equally important for athletes who are very active during games, such as basketball, football, soccer, lacrosse and tennis. There are several types of endurance-training workouts. Slow, long-distance cardio is good for those who will be competing in long races, such as marathons. The ideal workout routine for this is a less-intense but longer cardio session. When doing this, you should run, bike or swim for 30 minutes to two hours at a level in which you could still hold a conversation without getting winded (and about 80 percent maximum heart rate). Pace or tempo training is designed to increase energy production and can be practiced with a 20 to 30 minute routine where your cardio is slightly more intense that what it would be in your race/sports activity. You can break the 20 to 30 minutes down into shorter periods with a short rest in-between if you like. Interval and repetition training are more intense because you practice short bouts (between 60 seconds to 5 minutes) of very fast, intense cardio with rest in-between. These are done less frequently (perhaps one to two times a week). These intense endurance sessions help with short, quick burst (for example, making a run in football or pushing through the last bit of a long race).
If you are just beginning a workout routine, it's important to start fairly slow so you don't injure yourself. You will want to start with small weights and work yourself up. As far as the actual workout routine, start with 10 to 15 minutes of cardio, such as jogging, speed walking, biking and jumping rope. Also, be sure to stretch thoroughly. This is important for every person at every level of fitness, especially beginners (to prevent injury and reduce post-workout soreness). Choose about 10 different exercises that target the whole body (or the areas you want to work on), including the back, arms, legs and chest. Do one set of 12 repetitions of each. Try exercises such as crunches, bench press, bicep extensions, leg curls and squats. To start out, do your routine three times a week.
Weight-Loss Routine
For weight loss, many people think that cardio is the only way to go. Some people are afraid that if they lift weights, they will "bulk up," but this is a common myth. While cardio is important for a weight-loss diet, strength training is just as crucial, and some might even argue that it is the key to faster weight loss. This is because the more muscle you have, the higher your metabolism and the quicker you burn fat. For your routine, switch of between cardio and strength training (5 minutes of cardio, your weight-lifting routine and repeat). In order to build muscle faster, which will in turn burn fat, try exercises that work the largest muscles in your body, such as squats, bench presses and crunches. These exercises work the large muscles in your legs, trunk and shoulders. Look for other exercises that do the same. If you would like to burn extra calories, which will lead to faster weight loss, do more cardio in addition to the suggested workout routine.
Endurance Routine
For those training for a marathon, triathlon or other type of race, endurance is very important. Endurance training is equally important for athletes who are very active during games, such as basketball, football, soccer, lacrosse and tennis. There are several types of endurance-training workouts. Slow, long-distance cardio is good for those who will be competing in long races, such as marathons. The ideal workout routine for this is a less-intense but longer cardio session. When doing this, you should run, bike or swim for 30 minutes to two hours at a level in which you could still hold a conversation without getting winded (and about 80 percent maximum heart rate). Pace or tempo training is designed to increase energy production and can be practiced with a 20 to 30 minute routine where your cardio is slightly more intense that what it would be in your race/sports activity. You can break the 20 to 30 minutes down into shorter periods with a short rest in-between if you like. Interval and repetition training are more intense because you practice short bouts (between 60 seconds to 5 minutes) of very fast, intense cardio with rest in-between. These are done less frequently (perhaps one to two times a week). These intense endurance sessions help with short, quick burst (for example, making a run in football or pushing through the last bit of a long race).