I'm 16 and need to lose wieght

R

RaYYaN

0
Hello to all, I am new to this site and after reading some threads I decided to join up as it seems to be very helpful.

I'm a (almost) 16 year old boy, and I weigh 86kg. My height is 5 feet 9.5 inches.
My issue is that I have alot of fat on my body especially on my upper chest (man b00bs:(), stomach, and thighs.

During the summer, I got serious and swam around 60 laps everyday. I managed to lose 4 kgs in 3 months. But then school started and the outdoor pool became too cold to swim in, so I ended up gaining it all back (and some).

My diet is not that bad, but I am working on reducing/cutting out the little junk I eat and introducing more healthy food. My main issue with weight loss is that I'm very lazy, I usually sit around all the time.

I've read that to lose 1lb in a week you must reduce calorie intake by 500 daily or burn 500 more calories everyday. I want to get serious and start exercising and following a routine and need your help for it.
The compound where I live has a small gym and this is the equipment there that works:D
--Treadmill
--Benchpress
--Dumbells
--A weight machine that has some different parts to it (I could post a pic if needed).
--I also have stairs available
--Jump rope

I go to the gym every now and then, but I don't continue because I'm not sure what is good for me.

What I would like is if someone could recommend some good exercises that I can do to help me burn A TON of fat, improve muscle strength (I HAVE BARELY ANY MUSCLE!!!!!) and GET LEAN AND RIPPED. I would also like to increase my height.
My main goal is to get rid of the fat, ripping and muscles can come later

I know that this will take time and effort but i am ready an just need some help.
My current goal is to lose ~6kg or more by my birthday (22/12)

I hope you can help,
Thanks

PS - Sorry if i posted in the wrong section
 
Last edited:
GOD BLESS IS RIGHT MR JONES!!! Drink some cool-aide home boy!!!
 
Ok, thanks for the conformation.

BUT can someone please suggest which exercises would be good for me, after reading the info posted in my OP

Also, is it safe to do a bit of cardio twice a day, every day???

Because I'm planning to start running up and down the stairs outside my house every morning and using the treadmill in the evening.

Also, what weights should I do and how often???

Thanks
 
Cheers RaYYaN. Well I'm a beginner myself, but the last 6 months I learned a few basic things in this forums. One of them is that at any given moment, you can do one of two things: bulk (gain weight, preferably muscle of course) or cut (lose weight, preferably fat of course). You can't do both.

In both case the components of the diet are rather similar (clean foods, detailed in the nutrition stickies). The amount you should eat depends on your metabolism (again, how to calculate all this is in the nutrition stickies. You then add 500kcal to that number if you want to bulk, or subtract max 500kcal if you want to cut.

It's rather easy to do, personally I used the meal planner from gyminee.com but there are tons of free tools to do this on the internet, or even do it yourself with the nutrition info from the food you buy and an excel spreadsheet.

Now, once the diet is sorted, you need to exercise. Again, I'm just a beginner, but my understanding is that you want to do a majority of cardio if you are trying to cut, and a little bit of weight training on high reps. I read a lot of people who said it was better to exercise more (cardio) and 'burn' extra calories than just eat less. In any case, don't do the mistake I made at first to eat next to nothing, because that's a baaaaaaad idea.

I'm pretty sure it's theoretically safe to cardio 2x a day, everyday, but I'm also sure that if you are a beginner and try to do this, you will injure yourself. I know I did, and every other beginner I know did as well. You have to be VERY careful with some posts here that tend to overgeneralize. Remember than a lot of the people who post here have trained for years, sometimes dozens of years, and are very, very, very, fit compared to the general population. They are very kind and helpful, but they also forget what it was to be a beginner.

For example, if you did 2x running a day everyday for 1h each time, I imagine you'd get shin splits eventually, or mess up your knees, or your shoulders would start hurting, or you'd mess your hamstrings up, just pick one of the hundreds of potential injuries running can cause with beginners - and the #1 reason why people quit. Personally, I'd start very slowly with something like a cross trainer or a rowing machine, which minimize the impact on the knees, and I'd stick with a progressive program that start at VERY short periods of exercise 3x a week moving on to longer one as you build your endurance. I'd also try to strengthen my body a bit through weight lifting to prevent injuries.

My two cents of course, I'm sure many people are far more qualified than me here to give advice. Good luck!
 
Thanks alot for that.

I will check out the nutrition forums.

I basically want to burn fat and become leaner.
I do plan on starting slowly on a treadmill and working my way up, but I also want to do some weights so as to build some muscle (in order to burn even more calories and increase core strength as you said ;)) but I don't want to injure myself when using weights so I came here

My diet is not very bad, and I eat little anyway, probably less than what I need while not starving myself.
The main issue for me is that I get little or no exercise at all, and just eating lees won't make me lose weight/fat properly
 
OH, and then his posts are gone! Sorry Ryan. he was spammin for his website and his user name was Dr.Jones.

AND- many years ago a televangelist name Jim Jones killed himself and his congregation by drinking cool-aid out in the desert.

SO- you did a great opening journal post and Derkweed Jones posted... SO- I was telling him to go die.

I tend to be good like that! And Marko is my only friend-- but we fit real nice:action4:

:jumping:FF:jumping:
 
Well, I took some pics and I am very embarrassed by them, but I'll link them to you.

These areas are my where i have my main issues, chest and stomach (and maybe back and thighs)

h**p://img139.imageshack.us/img139/988/dsc00438eq6.jpg

h**p://img88.imageshack.us/img88/156/dsc00439xu7.jpg

(Replace the * with t, wouldn't let me post a direct link)

Sorry the image looks messed up, mirror was a bit dirty :D

Hope this helps you help me ;)
Thanks
 
You must log in or register to reply here.
Back
Top