hey alright my diet is pretty stable. im asking for different cardio or HIIT training that will burn fat rapidly. so far i do treadmill basketball then swimming. anything else. im tired of seeing flab on my face and my stomache. thanks
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losing body fat
- Thread starter Sicka Flow
- Start date
my goal is for my abs to show and my chest to be defined and no more face fat.
im 5'8 140 lbs
body fat unknown
meal 1 - chicken bake from costco 8:00
meal 2 - ceasar salad wrap not fast food 3:00
meal 3 - fruits like apples, watermelons, mango or bananas
iv been working out since i was 13 im 16 now.
thats it.
im 5'8 140 lbs
body fat unknown
meal 1 - chicken bake from costco 8:00
meal 2 - ceasar salad wrap not fast food 3:00
meal 3 - fruits like apples, watermelons, mango or bananas
iv been working out since i was 13 im 16 now.
thats it.
that's a crappy diet.
meal 1 - processed junk food
meal 2 = possibly ok, probably no where near enough protein though
meal 3 - fruits are great...but no protein
at 5'8" and 140lbs, you should be fairly slender. are you that overweight, or just needing to shed a tiny amount of fat? do you even have enough lean mass to have a visible six pack, or pecs large enough to show off?
anyhow yer only 16, so its hard to get ahead sometimes since you're still growing, and not eating enough to begin with, your body won't wanna burn many calories.
meal 1 - processed junk food
meal 2 = possibly ok, probably no where near enough protein though
meal 3 - fruits are great...but no protein
at 5'8" and 140lbs, you should be fairly slender. are you that overweight, or just needing to shed a tiny amount of fat? do you even have enough lean mass to have a visible six pack, or pecs large enough to show off?
anyhow yer only 16, so its hard to get ahead sometimes since you're still growing, and not eating enough to begin with, your body won't wanna burn many calories.
what are some food that u suggest i eat and how many meals do u recomend i eat a day. and is my exercise good Basketball then gym to work out then treadmill then finish it off with swimming
Try to eat 5-6 smaller meals a day. Try to include a protien, a complex carb, and a fiberous carb with every meal. Example...
Chicken breast (4 oz) = Protein
Brown rice (1 cup cooked) = Complex carb
Broccoli (1 cup cooked) = Fiborous carb
The most important thing to monitor is calorie intake. You can gain fat on any type of food if you eat enouph of it. Its just easier to gain fat off of crap foods like doughnuts. So create a calorie deficit by about 500 calories. Try a ratio of say 30% protein 50% carbs 20% fat. or if you want more protein try 40-40-20. All in all you know whats good for you.
Proteins = Chicken breast, tuna, turkey breast, salmon, egg whites
Complex carbs (starchy) = brown rice, red potatoes, yams, oatmeal, wild rice
Complex carbs (fibrous) = broccoli, asparagus, carrots, spinach, salads
Dairy = yogurt (low or nonfat), milk (low or nonfat)
Fats = nuts (in moderation), peanut butter (natural)
Any fruit is pretty much good but don't overload on them. 1 or 2 peices of fruit a day is good i'd say.
The most important variable in the quest to display your abs is your diet. What you eat. You also need to do cardio and work them in the gym but you will be wasting your time if you decide not to eat the right amount of the right foods.
In terms of your exercise you seem to be doing a lot. That is good but watch out for fatigue. Weightlift only 3 times a week in hardcore sessions. And trade off muscle groups. you need to give your muscles a day to recoup. Work 2-3 muscle groups each workout.
if your looking to lose fat, its important to keep you heart rate constant for around 30 minutes during cardio sessions. so the treadmill is a great form of cardio. and swimming is also good in that sense. basketball is obviously helps but don't think of it as your fat burning exercise. there are too many breaks and its not constant. but it is still a great sport for overall health and will help but not half as much as a good 30 minute jog. you can never do too much cardio. if you really want to feul your metabolism go jogging outside or on the treadmill for 30 minutes everyday and weightlift 3 times a week for around an hour.
consistency is the key. hope this helps.
Chicken breast (4 oz) = Protein
Brown rice (1 cup cooked) = Complex carb
Broccoli (1 cup cooked) = Fiborous carb
The most important thing to monitor is calorie intake. You can gain fat on any type of food if you eat enouph of it. Its just easier to gain fat off of crap foods like doughnuts. So create a calorie deficit by about 500 calories. Try a ratio of say 30% protein 50% carbs 20% fat. or if you want more protein try 40-40-20. All in all you know whats good for you.
Proteins = Chicken breast, tuna, turkey breast, salmon, egg whites
Complex carbs (starchy) = brown rice, red potatoes, yams, oatmeal, wild rice
Complex carbs (fibrous) = broccoli, asparagus, carrots, spinach, salads
Dairy = yogurt (low or nonfat), milk (low or nonfat)
Fats = nuts (in moderation), peanut butter (natural)
Any fruit is pretty much good but don't overload on them. 1 or 2 peices of fruit a day is good i'd say.
The most important variable in the quest to display your abs is your diet. What you eat. You also need to do cardio and work them in the gym but you will be wasting your time if you decide not to eat the right amount of the right foods.
In terms of your exercise you seem to be doing a lot. That is good but watch out for fatigue. Weightlift only 3 times a week in hardcore sessions. And trade off muscle groups. you need to give your muscles a day to recoup. Work 2-3 muscle groups each workout.
if your looking to lose fat, its important to keep you heart rate constant for around 30 minutes during cardio sessions. so the treadmill is a great form of cardio. and swimming is also good in that sense. basketball is obviously helps but don't think of it as your fat burning exercise. there are too many breaks and its not constant. but it is still a great sport for overall health and will help but not half as much as a good 30 minute jog. you can never do too much cardio. if you really want to feul your metabolism go jogging outside or on the treadmill for 30 minutes everyday and weightlift 3 times a week for around an hour.
consistency is the key. hope this helps.
hey thanks alot man