Chest Trouble

R

retired_R1kk1

Guest
Ok, I'm 16, im 6"2 and I weigh 184lb. I'm not large, but I am EXTREMELY untoned, I have a overly large stomach, and my upper chest is something I DON'T want to get out for others to see, and I have begun wearing double layers, even in this heat, to try and hide all the flab.

What I need to know is how should I go about trying to make my body look better? My legs are good, I'm always on my feet, walking around, so I have neve really had a problem, but I just HAVE to make my body look better. I don't have much money, so I'm hoping some easy to do, effective home excersises will help. I have finished exams, so now I have a whole 9 weeks in which I hope to see some improvment.

Also, and words of advice to help me stay on a plan, as I usually start something, then slowly but surely drift off, and can't be bothered.

Thanks for any help.

Rik
 
Your chest problem can't be resolved with just an exercise. You can't spot reduce (lose fat at designated areas of your body), you have to lose fat in your entire body.

Let's start with your diet. First off, eat well. Aim for approximately 20-30% fat, 30-40% carbs, and 30-40% protein. Ideally, 5 small meals at 300-400 calories per meal a day every 3 hours. If you don't have time to prepare 5 small meals, reduce the sizes of your 3 regular meals. A good, general rule: take out 1/4 of your breakfast, 1/3 of your lunch, and 1/2 of your dinner. Eat healthy small snacks when you're hungry between meals. You seem to be a pretty big guy so about 2000 (or 500 fewer calories you currently take in) calories a day should get you losing weight at a good rate.

Weight training and cardio: I recommend you get on a routine and stick with it. I prefer split routines but full body workouts are good too. Don't weight train more than 4 times a week. Here is some info on a couple of split routines:
Train hard and give yourself time to recover in between workouts. Aim for cardio on most of your off days. Try to get in at least 30-45 minutes of cardio on those days. Good exercises include the elliptical machine, swimming, and cycling.

That's all I got for you so far. It's nice that you've taken the first step. Now it's time to go all the way.
 
As Hippo said, you cant just do one thing to change your body. there is no cheap trick or secret weapon. you gotta change your whole lifestyle or you will stay the same and die young.

Diet
fitness
weight training
sleep
timing.
 
You must log in or register to reply here.
Back
Top