16 Year Old Help...

W

Whufc94

0
Hey, Im Ben....

Im 5ft 11 weighing about 15 stone.... now i know what is coming across your mind im obese? I play football on sundays and soon illbe a qaulified football refereee. I need to go on a diet.... but it so tempting to go downstairs and open up the biscuit barrel and eat 5 or so biscuits.....

trust me thats the not case......, all my mates have 6 packs.... they get the majority of the girls....., but in my case.... i have a outline of a 6 pack but need to lose a bit of fat and it will become more noticable...., once i have lost the weight i try and work my way towards a 6 pack.... but i will need all of your help to make this possiable.... so im looking for some tips on how to lose a bit of weight, and tone my abs.... any suggestions?
 
Hey man, couple key things, diet, and exercise. Cut down on the calories, try to eat healthier foods. Exercise regularly, both weights and cardio. Do a full body workout 3 times a week, abs included, and add 20 minutes of HIIT to those workouts. Then a couple times a week go for a 30 minute jog, or 30 minutes on an eliptical or stair stepper or bike. What you put in is what you will get out, losing weight is about consistency and determination. Diet is a huge part, stay away from sugar and fizzy drinks is possible, alcohol should be avoided if possible as well.
 
okay mate, this is what i have planned for my daily meals etc...


Breakfast - Banana + Yogurt

Lunch - Sandwiches

Dinner - What Ever my mum cooks..


I normally get home at 4pm from school...

I have planned a 1/2 mile bike trip each day.....

also when i get payed for refereeing i will be starting to go to my nearest gym...

I have barbells up to 35kg each and a bench press for cruntches.... do you think this is good start?
 
Your BMI indicates that you're on the verge of obese, but BMI is the stupidest yardstick in the world. Don't use it. I'm 5'9, 200 (and 200 is small for me)..... which is like..... uhhhhhhh...... 14 1/2 stone... or like 92K... I guess ... and I'm very fit.

If it were me I would focus more on your caloric output rather than caloric input. Something I wouldn't normally advocate, but since you're in a developmental phase that goes beyond just weight, you're body is actually trying to force-feed you. You're from the U.K. I take it? Eating a lot of Sunday Roasts are we? You're body is finishing up with things like bone-density and by the time you're done this phase you'll be carrying twice as much muscle mass as you were 4 years ago - dude you gotta eat. There's a reason you're starving. Eat lots, just eat good food. . . lean proteins, fruits and veggies.

I bet you'd like the P90X Chest and Back routine (Push-ups and Pull-ups) You'll just explode in size in all the places you want to. Bigger chest, bigger arms. This is definitely a dude routine that you'll love. All you need is a pull-up bar and possibly a chair. Just a thought.

@jkjk8991 is right about HIIT training. Tabata is the bomb. Once you're doing 20 minutes of that you're beyond most other things out there. Check out bodyrock.tv - she does some wicken routines, the one where she kicks freddy's ass is a great routine. I did it at lunch today. Try not to get distracted though. Stick to the workout..... ha ha.
 
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okay, to be honest i dont eat sunday roast once in 3 sundays...., yeh im from the U.K, what i think most of it is i gotta cut out the snacks like biscuits... apple pies and that ive made a spreadsheet on excel to make myself more determined to do it :)
 
Do a full body workout 3 times a week, abs encompassed, and add 20 minutes of HIIT to those workouts. Then a twosome times a week proceed for a 30 minute jog, or 30 minutes on an eliptical or step stepper or bike. What you put in is what you will get out, mislaying heaviness is about consistency and determination.
 
My 1st Day :)

Breakfast - Bannana + Yogurt
Lunch - 2 Little Chicken Rolls with salad.
Snack - Handfull of Grapes
Dinner - Pasta n Meatballs.

Excercise - I went goals with my mates at 1pm got home about 30 mins ago.... Plus i had to walk a mile to get home...

Drink - I bought about 3 bottles of volvic water from the shop and brought a bottle of water myself....., when all my mates bought coke i bought water :)

Is this a good start? :)
 
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