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17 year old male in need to lose weight bad
- Thread starter torque89
- Start date
Simple enough.
Find out your . Use that as a basic guide-line. Just stay at a -500 calorie from your BMR.
The only way to lose weight is to stay on a calorie deficit. The question is how much of a deficit do you want. A pound of at is ~2k calories, so staying on a -500 calorie deficit will mean a pound of fat every four days.
The problem with this is that -500 calorie deficit will leave you quite hungry through the day, especially when you start it. The key is consistency. Find a target deficit and try your damned best to stick to it.
In terms of what to eat, eat mostly vegetables and meat. Avoid excess fat on your meat, but don't avoid them entirely. Your body needs a good deal of fat in order to operate.
Also eat a fair amount of carbs. Be careful on how many pieces of fruit you eat, as they can quickly add up if you snack on them too often. A piece of banana is 170 calories and not nearly as filling an equivalent of meat or bread.
Just be sure to stay on the deficit and eat food that gives good nutrients.
In terms of exercise, you're not incredibly over-weight for your height, so you should be able to do mile runs without too much problem.
So start doing 2-3 mile runs at a good pace. Build up and try to do 10 min miles for all of them at least. If you can't do that, then build up to it.
Once you get your basic cardio set, or if you have a good basis already, start doing more intensive cardio work-out. HiiT and intensive runs are generally considered the best for weight-loss.
In terms of strength training, pull-ups/push-ups/planks/body-weight squats are the best if you have no equipment or don't want to go to gyms. The only equipment you'd need then is a pull-up bar.
You can use this website for some routines for those exercises.
The main importance in terms of exercising is to do some form every day. Alternate which muscles you work out everyday. Cardio can be done every other day.
Find out your . Use that as a basic guide-line. Just stay at a -500 calorie from your BMR.
The only way to lose weight is to stay on a calorie deficit. The question is how much of a deficit do you want. A pound of at is ~2k calories, so staying on a -500 calorie deficit will mean a pound of fat every four days.
The problem with this is that -500 calorie deficit will leave you quite hungry through the day, especially when you start it. The key is consistency. Find a target deficit and try your damned best to stick to it.
In terms of what to eat, eat mostly vegetables and meat. Avoid excess fat on your meat, but don't avoid them entirely. Your body needs a good deal of fat in order to operate.
Also eat a fair amount of carbs. Be careful on how many pieces of fruit you eat, as they can quickly add up if you snack on them too often. A piece of banana is 170 calories and not nearly as filling an equivalent of meat or bread.
Just be sure to stay on the deficit and eat food that gives good nutrients.
In terms of exercise, you're not incredibly over-weight for your height, so you should be able to do mile runs without too much problem.
So start doing 2-3 mile runs at a good pace. Build up and try to do 10 min miles for all of them at least. If you can't do that, then build up to it.
Once you get your basic cardio set, or if you have a good basis already, start doing more intensive cardio work-out. HiiT and intensive runs are generally considered the best for weight-loss.
In terms of strength training, pull-ups/push-ups/planks/body-weight squats are the best if you have no equipment or don't want to go to gyms. The only equipment you'd need then is a pull-up bar.
You can use this website for some routines for those exercises.
The main importance in terms of exercising is to do some form every day. Alternate which muscles you work out everyday. Cardio can be done every other day.