I am at the age of 16 heigh 5'8" and 180lbs. about 27 BMI I believe.. Clearly in need of weight loss. Over the past year I have lost 30lbs. I want to drop 20-25 more lbs. Should I do any type of muscle building or just go for burning the fat? If so what are effective ways to burn fat without much muscle building?
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Build or burn?
- Thread starter Voices
- Start date
for a fat test online, but if u want an accurate one, get a fat caliper and measure your skinfold, or if u dont know how, visit your local gym and get a free test.
and also visit
to see what your daily caloric needs are.
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seems to me that your workout routine needs some work. as well as your current diet :]
and also visit
to see what your daily caloric needs are.
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seems to me that your workout routine needs some work. as well as your current diet :]
Well, first i say put on some muscle. For every 10 lbs of muscle you get, you burn 350-500 calories a day. 1 pound of fat equals to 3500 calories so if you gain 10 lbs of muscle plus cut your diet by 500 calories, you losing about 2 lbs of fat per week, which is the most you should lose so you dont gain it back. once you reach a reasonable weight you should start doing HIIT because it will prevent you from reaching a plateau, and you should lose a reasonable amount of weight. within 8-12 weeks. Stick with it though and stay away from junk food as well as drink alot of water.
since you're not really training hard right now, you can actually cut some fat while adding lean muscle mass.
I say, hit the gym. pushups are great, but you need more. get on a full body routine, 2-3 times a week. keep cylcing too.
start eating a real breakfast with protein. eat about 150g of protein a day.
Lift heavy weights. don't run away from fat in foods, but limit saturated fat.
NO SODA. NO CANDY. NO HIGHLY PROCESSED SIMPLE CARBS. eat tons of veggies and fruit a day, but very little in the way of bread, most cereals, juice, pasta, chips, crackers, etc.
I say, hit the gym. pushups are great, but you need more. get on a full body routine, 2-3 times a week. keep cylcing too.
start eating a real breakfast with protein. eat about 150g of protein a day.
Lift heavy weights. don't run away from fat in foods, but limit saturated fat.
NO SODA. NO CANDY. NO HIGHLY PROCESSED SIMPLE CARBS. eat tons of veggies and fruit a day, but very little in the way of bread, most cereals, juice, pasta, chips, crackers, etc.
malkore said:since you're not really training hard right now, you can actually cut some fat while adding lean muscle mass.
I say, hit the gym. pushups are great, but you need more. get on a full body routine, 2-3 times a week. keep cylcing too.
start eating a real breakfast with protein. eat about 150g of protein a day.
Lift heavy weights. don't run away from fat in foods, but limit saturated fat.
NO SODA. NO CANDY. NO HIGHLY PROCESSED SIMPLE CARBS. eat tons of veggies and fruit a day, but very little in the way of bread, most cereals, juice, pasta, chips, crackers, etc.
Yea, you need to get a regular routine going. Also, watching what you eat is very important, you need to be burning more calories than you're eating.
I would recommend running as opposed ot cycling. I find that cycling is not very useful in terms of fat burning, but rather, developing endurance and tone. You should also give HIIT a try. Run 100m at 85% intensity, walk 100m, etc. If you need help, your school's track team or cross country team might be of help.
As well, keep doing the push-ups and sit-ups, and perhaps even add in a few more exercises for the abs. Better abs help you run better.
The best thing you can do right now is to take control of your diet. You need to be eating 5-7 smallish meals a day.Voices said:Breakfast I dont normally eat.. Ill drink a juice or something (which may be a bad idea?) I do bike riding in the mornings for about an hour. Then I do pushups/situps etc. Nothing major and normally some kind of fish for dinner.
You must, I repeat, you MUST eat a nutritious breakfast every single morning! Energy comes from food, and you have to energize your body right after you wake up. Breakfast should consist of lean proteins and complex carbs. Some ideas...
-Egg whites, oatmeal, apple w/ peanut butter
-Melted turkey and cheese on whole wheat bagel, banana
-Egg white omlet w/ assorted veggies, Kashi Go Lean cereal
I've found that the best way to take control of your diet is to strictly schedule all of your meals. You'll need to do this for a while to get your body accustomed. Here is my "meal schedule" (yours may differ depending on how early you wake up):
-Breakfast - 7:00 am
-Snack - 10:00 am
-Lunch - 1:00 pm
-Snack - 4:00 pm
-Dinner - 7:00 pm
-Snack (PWO) - 10:00 pm
You're off to a great start - stick with it! Remember, discipline=results. Best of luck!
Voices said:Breakfast I dont normally eat.. Ill drink a juice or something (which may be a bad idea?)
Bad! The body gets catabolic after about 3 hours, so you have an 8 hour sleep and then don't eat any protein or carbs in the morning. Your metabolism is slowing down and your body is eating muscle to feed itself.