Losing weight/burning fat and getting better condition/stamina for a 17 year old.

[finnishboy]

Hello!

I am a 17 year old boy in need of burning some fat and getting a better condition/stamina and i am looking for a exercise program (and possibly a diet) for it to lose some weight etc. I am 5'10" tall and weight about between 165-185lbs, i don't know the correct weight since it's been a long time since i have been weighing myself, i'm not in the best possible condition and i can't run long distances and that's why i would like to get better condition so i could run/walk for longer distances. And of course i would like a exercise program that would burn fat etc. fast as possible but it's not necessary, but i'm looking to be in a better condition by this Fall, when the schools start, which should give me about 4 months of time to lose weight and burn fat. I'm also propably gonna start going to gym in the future but not at the moment since i dont' have enough money so i'm looking to start loosing fat before it.

So a good and a long Exercise program would be appreciated.

P.S. Also i'm sorry for any spelling and grammar errors since i'm from Finland and my english isn't the best.

 

[Goldfish]

Your written English is better than that of most people your age who speak English as a first language, so no worries on that front

As for your training, I think something like Mark Sisson's Primal Blueprint () would be appropriate for your goals and resources.

 

[Albert Smith]

Please don’t hurry. Maximum teen like you become too excited initially, make an unrealistic workout regimen for them and fail soon.

The formula for weight loss is burning more calories than you consume, and exercise is the key to burning calories. Cardiovascular activity, coupled with strength training, offer the most effective fat burning exercises for teens.

Try to follow couple of my recommendation and change your overall lifestyle accordingly:

• You should shoot for 60 minutes of cardiovascular exercise a day to maintain a healthy weight. Aerobic exercise elevates the heart rate and burns calories, which would otherwise be stored as fat.

• Before starting a workout program, consult your doctor to make sure you have a clean bill of health to begin.

• Pick an exercise you enjoy, whether it's an individual activity such as walking, running, cycling, swimming or dancing, or a team sport such as soccer, basketball, football, lacrosse or hockey. Pair up with a friend for extra support and motivation if you need it.

• Strength training is an important component of any fitness program, as it helps build muscles and strengthen bones, as well as increases metabolism. You can get stronger by lifting weights or doing plyometrics, which are exercises that use the body's own weight as resistance.

• Plyometrics exercises include push-ups, crunches, squats, lunges and pull-ups. Weight-lifting exercises may include free weights, such as dumbbells, or weight machines, which target specific muscles.

• Perform strength-training exercises after your aerobic routine two to three times a week to allow your body time to recuperate and rebuild it between sessions.

• To prevent injuries, warm up before you work out. Perform a low-intensity version of your cardio routine for five to 10 minutes before working out to loosen up your muscles and ease into exercise. If you normally run, for instance, warm up by jogging slowly or walking. If you play a sport such as basketball, jog slowly to warm up.

• After your warm-up, stretch to improve your flexibility and range of motion in your joints, which will help prevent pulled muscles and ligaments. When you stretch, hold each position for 10 to 30 seconds. If you feel any sharp or persistent pain while exercising, stop immediately and see your doctor or school nurse.

Make your own workout routine after considering my all recommendation. You would see the result within very short period of time.