51 Day Mission, professional advice would be appreciated!

H

Hazza1

0
Hello, i am on a mission. Basically, i am 83kg (183 pounds) male , 5ft 10, a BMI of 26.3. So, basically, i am over weight, pretty much no muscle tone except on fore arms, got a stomach on me, along with a set of moobs that, arent very pronoucned, and are well on their way to pecs! (hopefully)

Now, heres the deal, i am physically fit, i run a lot, but, i cant seem to shift the weight. I have just finished 6th form (i am 17), and basically, i have 51 days to change my body into something that is toned, with little fat on it, so that means a flat stomach. I am willing to do anything, i have the will power to do it, but not the knowledge, which is why i need your advice on what sort of exercise routine, and dietary routine i need to undertake.
My days are basically free, i need to fit in 4 hours of revision per day, but thats it, and that can be done at any time, the rest of the time, i am willing to devote to fitness, and getting in shape for my prom and the beach season.
I have access to only a set of free weights, but i do have a bike and a trusty pair of quality running shoes, please advise, i am willing to do anything!

Thanks
Hazza
 
Find out your BMR (Basal Metabolic Rate) which is the amount of calories your body burns for basic functions. Then add onto the amount of exercise you do into your caloric intake. Find a BMR calculator for this.

Plan a diet : Eat sparingly every 3 hours starting when you wake up. Breakfast is a boost to your metabolism and is very needed. Eat meats with low fat content and low amount of calories. Basically, the goal is to eat less calories then what you consume. If you eat 1700 calories for a day and your body requires 2000 (BMR + activity level) you are at a negative of 300 calories. Be warned going any lower then around 500 calories or even 1000 can make you lose MUSCLE mass oppose to fat loss. Muscle HELPS you burn fat so you need to retain as much as that as possible.

Make changes to what you eat. Instead of white bread make it whole grain. Instead of beef or pork make it skinless chicken breast or fish. Add basically a SALAD to your sandwiches to fill you up. Keep a journal or little notebook to count your calories (personally I count the calories in my head).

Exercise : Aerobics is a excellent fat burning tool. It'll help you burn calories quicker then picking up weights. However weight lifting helps build calorie burning muscle. Balance these two out, you want to work out to RETAIN muscle mass and you want aerobics to burn calories. Don't be confused : you want to lose fat not just weight. Weight can be anything in your body (water, undigested food, etc) but fat is fat.

Try this out and count the weeks and weigh yourself and record it. Also, post a pic of your prom pic. =)
 
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