16 Year old and need help!

C

Cryos

0
Hi,

I weigh 86 kg and I am 166 cm tall (189 lbs and 5 ft 5 inches). I need help in losing weight and gaining muscle. I did extra measurements and calculations and got these: My body frame is medium ( wrist is 17 cm round ), I am an Endomorph, my waist is 39 inches, hips are 44 inches, thighs are 27 inches and chest is 41 inches. My BMR is 2179 calories and my Resting Heart Rate is about 70 bmp... okay, that's allot of info but yeah...

I want to lose fat... around 50 lbs to be exact! I also want to start gaining muscle but I am more worried about my weight at the moment.

I need help in creating a diet and an exercise program for myself. What I have in home are two 3 kg dumb bells, one 5 kg dumb bell, an elliptical trainer ( standing up one ) and that's it.

Any help is appreciated and thanks.
 
Work on losing weight first, you can't do both at once. Eat in a caloric deficit (use the link below to work out your BMR and eat 500 less than that per day) and use youtube to find some good circuit training routines with your dumbbells.
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You need to be careful, because of your age. You're still growing, and dieting in an unhealthy way can cause nutrient deficiencies--which you don't need!

Instead of focusing on dieting, if you focus on eating smaller portion sizes, and more produce, your caloric intake should reduce naturally, and produce weight loss. Try going for walks every day, or using your elliptical. This can help boost your metabolism and make weight loss easier.

Remember, fast weight loss is not healthy. Don't be discouraged if you don't get the results you're looking for right away. One to two pounds a week is normal and healthy.
 
It's good that you are taking care of this now while you are still young. I have a couple concerns before you start. I do not like the resting HR at 70, much too high. I can help you with this but I need to know what your diet consist of. This is not a fast process, it takes time to do this correctly and safely. Fell free to list the additional info here and lets get you started.
 
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It is possible. But again you need to be patience. You cannot achieve anything in this world by overnight.

Teenagers like you can often lose weight using many of the same strategies as adults. A healthy eating habit combined with regular physical activity is by far the most effective method for losing weight within this age group. Read all of my advice carefully and follow those cautiously:

• It is always advisable to spend at least 60 minutes of physical activity each day for teens. Competitive sports, biking, swimming and even walking the dog all count towards this hour goal. But emphasize the fun, rather than the exercise involved in the chosen activities.

• Modify your daily meals. Dietary changes usually promote teenage weight loss, such as an increase in fruits and vegetables coupled with a decrease in fat and calories. So plan your daily meals that are rich in fruits, vegetables, whole grains, lean meat and low-fat dairy.

• Make sure she eats something healthy for breakfast. Not only does this jump start your metabolism but it can also prevent overeating later in the day.

• Keep healthy snacks on hand. Instead of stocking the pantry with chips, cookies and other convenience foods, fill the fridge and cupboards with healthy snacks like pretzels, graham crackers, yogurt, pudding and cheese, as well as fruits and vegetables.

• Limit sweetened drinks. Soda, juice and other sweetened beverages are often filled with empty calories. If you are trying to lose weight, please consider other options to quench his thirst, like seltzer water or just plain water.

• Start using portion control. It's easy to overeat and increase caloric intake without portion control.

• Regulate screen time since television, computers and video games are usually tempting activities for teens like you. Try to spend a certain amount of time to promote a healthy lifestyle.

Lastly don’t forget to spend a relaxed weekend with your guitar or with your best friends.
 
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