Best way for me to get rid of the extra weight?

L

legolug90

0
Hello!
I'm a 16 year old boy and I want to get rid of around 10 kilograms in the next 5 months.
I am 1.77 m tall and weight 83 kilograms. So achieving a weight of around 75 kilograms is my target.

3 years ago I had a very sedentary lifestyle and ate a lot of fast food.
That period of my life fattened me and as soon as I began to practice some sports and eat less fast food I stopped gaining weight.
I've lost in the last 2 months almost 2 kilograms just by walking 2 days a week and cutting almost entirely the sweets/fast food.
Now I'm very happy to know that progress is shown but I want to get a little more "hardcore" with my weight losing program.

Soooo now I'm gonna jump the rope. :D
I bought one today and jumped for almost 20 minutes continously using a routine invented by me at that moment:
-1 minute of low intensity jumping
-20 seconds of high intenstiy
-1 minute of low intensity
-20 seconds of high intensity
and so on... for 20 minutes.
I was thinking of jumping this way 30 minutes in the morning before eating and 30 minutes after the launch.
Is this going to be effective?
If not, please introduce me to other rope jumping routines, tell when I should jump etc.

Now that was related to the rope jumping.
My other issue is my diet.

I will cut down all the sweets and fast food, will only drink water and diet coke lol.
Other than that I was wondering at what hours should I eat and what?
So please give me some ideas about what and when should I eat.
 
Hey Legolug!

First off, congrats on losing the pounds, thats a big deal and you should be proud of it! And I love what you're doing with the skipping rope, that's a technique called interval training, and it is far and away the best fat burner there is!! 30 mins a day is perfect! But what you really need to do (and you've got 1 already) is adjust your diet. The other, is add resistance training to your routine.

Diet-wise, nice job cutting out the fast food and sweets, thats a HUGE first step. Next, you want to eat foods that help us build muscle (as muscle burns fat for us). So cut out eat bread and grain products (like bagels, muffins, and white bread) and try subbing in veggies and fruits for your carbohydrate requirement. I know, I know, they aren't as tastly, but some breads contain as much sugar as a donut, they're just sneaky about it. So, MORE VEGGIES! Any time you want a snack, grab some carrot sticks, or apples, or whatever you like (peas are good!) and stear clear of the grain and wheat products. The next thing to go along with this is timing on eating. Contrary to popular belief, it doesn't matter WHEN you eat. I'm sure you've heard not to eat after 6pm, but why not??? A calorie (unit of energy derived from food -that can be fat) is still a calorie whether its eaten at 5pm or 3am. Instead, try eating something at least every 2 hours throughout your day. Nuts are good, almonds, fruits, or yogurt and gronola. This stops our body from going into starvation mode and storing our foods as fat, instead, it'll burn the foods as energy right away. So not only shouldn't you skip meals (ESPECIALLY not breakfast -our body just starved for 8 or 9 hours!), but you should be grazing on goods foods all day long right up until you sleep!

Second: Start a resistenace training program. You are still young, so don't go to a gym and lift heavy weights just yet (you'll get there), but start your own body weight program at home. You can youtube lots of at home body weight exercises you can do. But here's a few to get you started. Do this once per day in the order as shown for 3 rounds (sets):

Air squats: 30 reps
Push ups or knee push ups: 20 reps
Dips: 15 reps
Crunches: 30 reps
Plank: 20 seconds

This is an equipment free workout that will get your body ready for change! Adding resistance training will add more muscle to our body that not only burns fat faster, but will give us a great shape when the fat does come off!

Hope this helps! Cheers!

Brendan
 
Last edited by a moderator:
Brendan, thanks sooo much for the thoroughly answer! :) It helped a lot.
To the other guy: I appreciate your reply but I find that program quite a scam. Or maybe it's just not for me. I guess I'm gonna stick to eating healthy and exercising.
 
No worries bud!

Post your results frequently on here. I'll keep checking in, so if you have any more questions, I'm happy to help!

All the best!

Brendan
 
Just one thing to note:

At this age, you're still growing. So don't go into hardcore dieting and weight training. Make sure you're not limiting your food groups (and amount). You're body needs the right nutritions to grow healthy.
 
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