Help me, Please.

W

WantToWin

0
Listen, first of all I want to say that I'm trying my best in English since it's isn't my main language, so sorry if i got mistakes and I hope you understand :)

Okay, so I want to tell you my story, I was fat, like very fat with 25% fat in my body till I was 13 years old (a machine checked my fat %).

So in January 2008, when I was like 13 and a half I had some suicide thoughts
because I always knew I wont lose that fat.

Lot of girls rejected me because I live in a place with a lot of good looking boys I guess and they want the best (snobs bitches ><).

so again, in January 2008 I MADE A CHANGE.

I started to work on a GYM.

MY status in January was:

Weight: 74 Kilo's(i don't know how to convert Kilo's to your kind of weight, someone can tell me how much kilos is your kind of weight? (lbs or something? I don't remember)).
Fat %: 25% !#@$!!@#

Height: 1.73 meters.



MAY 2008: !
Weight: 74 Kilos
Fat%: 17% !!!!
Height 1.80 METERS ! :D (Grow jump...)[/B][/U]


Okay, I'm still Unhappy, still having suicide thoughts.

Why? Because now I'm going to be in 9 grade, in my country its mean the ONLY CHANCE TO DOA NEW START WITH TEENS FRIENDS.

I got 1 month To lose 3-4% fat

Can I make it?

I still god breasts from FAT and a bit of stomach but I'm AINT that fat.

I'm just so tired of having boobs from fat and kids laughing at me, I feel so uncomfortable.

Please, I tried everything....

I promise I wont eat junk, I will practice 5 times a week if needed, I got 1 month of vacation.

I WILL DO ANYTHING TO LOSE WEIGHT ! PLEASE HELP ME :(

CAN I LOSE 3% FAT IN! MONTH? :(?

Please, help.


BTW: 3 times a week I play tennis , swim, and play basket ball, all in 5 hours.

3 times a week I go to the GYM, I do :

Work out with machines (lifting and like that).

and I do like 15 min of running or doing stairs machine.



Sorry again or my bad English and please help me ASAP, time running out and I don't got time.



And by the way can someone explain to me what Cardio means?

Again I'm not having the strongest English here huh XD?


Goal: Lose the maximum bodyfat % at 1 month, basically to remove my little breast away.
 
Welcome, to the forum and congratulations on the progress you made so far. Your halfway done.

I'm not even going to bother with the whole calories and maintenance speech, because your 13 years old and don't need the counting calorie mentality.


Let's start with your diet. Post what you eat and when you eat it on an average day and how much of it you eat.

1. Starting today. Start minimizing the amount of junk, sweet, sodas you put into your body. keeping eating less and less junk until your diet is 95% clean. At first, this will be hard because your body is so addicted to junk food, but after 3 weeks your body will transition and you wont crave the foods you used to as much.

No sodas or juices. Your choices are either water, tea, or protein shakes. No fast food.

2. Now lets talk about your exercise regimen.

You say you are working with weights 3x a week, which is good. But I have a pretty good feeling your not doing many compounds, and your sticking to machines.

Take a look in the weight training section, read the stickies, and browse around for weight training routines that include squats and deadlifts.

Lift heavy, and with intensity.

Cardio is things like running, biking, hiking, swimming, etc. I want you to increase your cardio.

You say your running 45 minutes a week. You could make better progress running 3-5x a week for 30-40 minutes.

Anyways, just watch your diet and exercise with intensity. If after a week you notice your not losing any weight, either

1. Exercise more
2. Eat less
 
Wow, thanks alot !

But I got few questions :

1) HITT method can be replaced with the "cardio improvment"?

2) What is Compands and Deadlift? (Maybe I know what its mean in my language I just dont know they meaning on english).




What I eat daily:
for morning -
Sometimes Sereal (Like something sweet with milk I forgot what its called).
sometimes I dont even eat (MOST, I mean I usually dont eay breakfast).

Launch - sandwich, checkin front side ****ed (Like fried chicken but... not fried, I dont eat fried things).

At night - maybe a yogort or something....

I dont eat alot dude.

I dont eat sweets, and I drink only water... only when I go out with friends I drink coca cola but no more...
 
WantToWin said:
Wow, thanks alot !

But I got few questions :

1) HITT method can be replaced with the "cardio improvment"?

2) What is Compands and Deadlift? (Maybe I know what its mean in my language I just dont know they meaning on english).




What I eat daily:
for morning -
Sometimes Sereal (Like something sweet with milk I forgot what its called).
sometimes I dont even eat (MOST, I mean I usually dont eay breakfast).

Launch - sandwich, checkin front side ****ed (Like fried chicken but... not fried, I dont eat fried things).

At night - maybe a yogort or something....

I dont eat alot dude.

I dont eat sweets, and I drink only water... only when I go out with friends I drink coca cola but no more...
Click to expand...

1. Yes, HiTT can be replaced with steady-state cardio. As long as you keep improving.

2. Compounds are weight training exercise that use more than one body part. Some exercises that are compounds:

Bench - Chest / Triceps / Shoulders
Rows - Arms / Back
Dips Triceps / Shoulders / Chest
Deadlift - Lower back / Ab's / Hamstrings / Arms
Pull ups - Arms / Back
Squats - Everything lol

You get the point. If you don't recognize any of these exercises, just youtube them.

3. Start replacing what you eat with healthier food options. Take a look in the nutrition section, and take a look at the stickies as to get a better idea.

For your breakfast you have some better options such as oatmeal, whole wheat bread, eggs, or maybe a healthier brand of cereal with less sugar.

I think you should eat more. Eat every 3-4 hours, but they should be small meals. And make sure that each meal contains a protein source. Avoid all carbs ( except veggies ) at night.

It really doesn't sound like your eating over 1000 calories at the moment, and this might make it more difficult for weight loss ( especially fat loss ) because it severely cripples your metabolism.
 
Hi, I just came back from the gym.

Anyway, I tried HITT Method, I really feel it !
But I stopped after 10 min because I felt like my stomach is going to blow !


And now I do Dips also !

I really feel my chest improving :)
 
Like others have said, I think you need to eat more...healthy, small meals throughout the course of the day--NEVER drink regular Coke! Tons of empty calories there--drink diet coke when you're out with your friends.

Also, breakfast is a critical meal--make sure you eat a healthy breakfast EVERY day!

Additionally, since you are 13, and still growing, you need to be careful with the advice to "lift heavy"--you can mess up your growth plates if you aren't careful. You should definitely lift--make sure you are using GOOD FORM so the workouts are helping form your growing body instead of injuring it. I have a 14 year old son, and help him with lifting, and this is all advice given to me by a professional trainer in working with him.
 
You must log in or register to reply here.
Back
Top