hello ,and please help

D

dr wiley

0
Hello training-fitness.com my name is Dr Wily(or john) and i am a freshly turned 16 year old boy who desperately wants to get into shape, I have been fairly unfit and unhealthy for the majority of my life, and want to make a serious change. However when i ask for assistance i usually get useless, nonsense able, or just plan useless. So good healthy advice is scarce to me so being the internet wiz i am i decided to consult a forum :D.

Four weeks ago I started doing various workouts for 10 minutes a night for 3-4 days a week, (i also have tried this last summer for 2 months) but haven't been getting results which makes me think im doing something wrong. Also my health teacher tells me to do cardio and run daily but my neighborhood is full of dogs ,and you can imagine how that can be dangerous. Any help is well apericated.

(also while attending school i am learning to be a computer programmer so i spend most of my day at school and after school in a computer chair)
 
Hi there and welcome to the forums

You can start by having a food diary so you know what you are eating. Just try and get out more, maybe you can try going to the gym casually
 
Hey man, I know exactly where you're coming from. As a teenager I was very unfit and wanted to change things. I was fortunate enough to be able to get a gym membership when I was your age, but there have been plenty of times that I haven't had a gym membership, now included. Back in high school, outside of the gym one of my main activities was running laps of the school, which I did a couple times a week before classes started in the morning. Not the most exciting activity, but it does the job. If you can, find a time in the day where you can do some running, and try to stay there for 20 minutes, even if it means run for a minute/walk for 5. All of my friends had a very negative attitude towards fitness, thus my running in the morning, rather than during lunch breaks.

I would also try to do your workouts for longer than 10 minutes at home. A 20-30 minute workout will generally achieve more. Something I like to do when I'm not able to go to the gym is bodyweight Tabata training. I'll offer you a modified version of Tabata training to work with, because it's meant for advanced trainees, which you won't be for a long time. So the protocol I'm going to recommend to you is, for each exercise, perform 8 reps, then rest 10 seconds and perform another 8 reps. Complete this for 8 sets, and it should take you about 4 min per exercise. Use the following bodyweight exercises, and as you tire, do an easier version (eg for push ups, start on toes, then go onto knees, then in the last couple sets stand up and do push ups against the wall if need be):

- Squats
- Push Ups
- Step Ups
- Flutters (lie face down, spread your arms out and hold them above the ground, moving your hands up and down about 3-6 inches, trying not to touch the ground. Do 20 reps instead of 8)
- Traveling lunches (4 steps per leg)

Do that 2-3 times a week (with at least a day between training sessions) and within a month, you probably won't need to make any exercises easier as you complete them.
 
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