Need excercise help =]

E

Epididymis

0
Here is my current status

Age: 15
Weight: 230
Height: 5' 9''
Gender: Male

I am looking to loose weight. Eventaully get down to 175 but for now I want to reach the bottom of 200. I do not have a gym membership. All I have is

2x15lb.&20lb. dumbells,bike,jump rope.

I need to get a good regiment going if someone could help me with this. I currently have a bad right ankle I sprain over a month ago, I think I am going for MRI soon. I can do walking and bike riding, swimming in a bay if weather permits.
 
Welcome to the board :)

You will never run out of exercises with dumbbells...

Edit: See doctor ASAP for your injury before starting anything, don't listen to anyone but a doctor on injuries...get it fixed before it gets worse.

Anyhow...if you want to lose weight you need to read up on the stickies and concentrate most of your efforts on nutrition for now...once you have that you might want to do high rep weight lifting with those dumbbells of yours...maybe incorporate a few body-weight exercises too if you can.

I was 240 two years ago and when I dropped below the 200 mark I was hysterical with joy...keep that in mind for motivation ;)

You will feel lighter and more energized (more than you might think).

1) Read up on nutrition and learn how to create a calorie deficit diet.
2) Create a basic workout plan: This is only a basic exercise routine, you could ride your bike for 15-30 minutes 3-4 times per week...do push ups 2-3 times per week (allow 48 hours between each muscles for recuperation), do crunches each time you do push ups as well...anyhow it depends on what you are currently capable of doing...start slow and build up intensity. A conditioned body burns a lot more calories than an unconditioned one. You need to eat less calories than your body requires in order to lose fat. Be creative and find out what motivates you and use it to be consistent. There are countless exercises that exist, don't limit yourself to a small portion or you might get bored, which is bad...change your routines as often as you can and have fun while working out.

There is tons to read on this board, it's worth taking *A LOT* of time and reading up first before you start anything.


Good luck...


Eric
 
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Well before injury I was a grappler and muy thai kick boxer almost at my black belt I cant train atm so I figure ill drop lots of weight and even more when I start up there again. I already got a diet good I lost 10 pounds just concerned how fast I lost it. My journal is in my sig if you want to look at it. I read up about burpees I tihnk they are called I might incoorperate them also.
 
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