New and looking for guidance !

N

newguy11

New member
Hey guys, I'm new on here and I've started up my own little fitness regime. Basically my target is to lose two stone (28Lbs) and then to regain some of it in muscle but what target (timewise) should I be aiming for if I follow this regime:

Info: I'm 14 years old and weigh around 10-11 stone. Besides my exercises below, I cycle to my school and home twice each day - 5 times a week.

Exercise:
Running/Jogging on a Treadmill - 45/60 Mins - Five Days a week.
Football - once a week - 1hr.

Eating:
Breakfast:
Glass of water, apple and healthy cereal.

Lunch:
Glass of milk, orange and ham sandwich.

Dinner:
Ranging from fish, cabbage, broccoli, carrots, chicken, pasta with a glass of milk/water in between.

I've also got a few questions:

If I get an evening crave, should I go with a bowl of healthy cereal/fruit or nothing at all ?

Maybe instead of running for 5 days, should I try mix it up and do some exercise with a punching bag/skipping rope ?

I would really appreciate your help here guys as I'm a bit lost as to what to do ! Thank You
 
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Hi newguy11,

It doesn't seem like you're as lost as you feel! It looks like you have a pretty good plan in place to start losing weight.

As far as how quickly you should lose weight, that's a bit tricky due to the fact that you're only 14 and still growing. The typical rate that's recommended for weight loss for an adult is 0.5 to 2.0 lbs per week on average. If you aim for losing one pound per week on average, you should be fairly safe. How tall are you? Your 'target' weight range changes depending on your height, so you want to make sure that your goal weight is not too low for your height.

As far as the evening craving goes... be prepared! Rather than trying to never eat in the evenings, have healthy snacks ready (i.e. a balance of carbs and protein) so that you don't end up eating the first thing that you can find. It may actually be beneficial to have that evening snack, as long as you watch the portions. For weight loss, it's better to have 5-6 small meals throughout the day, rather than 3 larger ones.

Mixing up your cardio is a fantastic idea! It should definitely be done!

A couple of things I would suggest...

1. start some strength training now rather than later... even one day a week is a good start

2. try to have some protein with most meals (especially breakfast, as this often gets overlooked) & snacks. This will help to balance your blood sugar and insulin levels throughout the day, leaving you less hungry and storing less fat.

I hope that helps! Sorry if it was a bit long!

Let me know if you have questions,

P.
 
If I get an evening craving I go with the old standard of whole wheat english muffin with smear of peanut butter on it, the protein/good fat in the peanut butter keeps you full and the complex carbs in the muffin are great for the bread lover in me. Good luck!
 
No problem! Just keep in mind that as you get older, you're 'healthy weight' range will go up, so try not to get too focused on a certain number. If 10-11 stone is overweight at your current age, it may not be in a couple of years. Also, with the strength training, just start with body weight or light weight exercises... no heavy lifting.

Good luck and keep us posted on your progress!

P.
 
Thank you for your support. The only strength training I'm going to be do now would be push-ups, crunches and planks, I'll probably start heavier stuff in a few months. Burned 750 cals on my treadmill exercise today in a 50 min/ workout so good start...I think :L
 
Sounds like you are doing well....

PLBFitness had some excellent advice! :) Another suggestion for night time snacks that I enjoy and have done well with is cottage cheese (the lowfat of course). That way, I'm getting some good protein and it curbs my appetite really well.

Keep it up!

Amy Honey, CPT
ACE CPT
 
Welcome :) I wish I could be bothered with all that exercise lol!
With the cravings, i always have an apple or a special K cereal bar!

Good luck xx
 
Just remember running and jogging at low intensity is endurance training !!! . so your training your body to burn less calories over the same distance in the long run (yes you will get fit) . Try and mix it up with some HIIT And resistance training . Unless you want to become an endurance athlete ???? Football is an example of HITT . As your sprinting and jogging/walking and your body cant control how many calories its burning ...
Basic Resistance training .

Just one last thing how come you cut all fat out of your diet ????

Good stuff tho mate , Good to see your getting into your health & fitness at such a young age , Wish my brother would get of his bum and do something !!!!

Press up
Chin up / Pull Up
Dips
Squat
Step up
Lunges

Plank/Side Plank,etc

Crunches are not going to get you a six pack so its up to you if you want to do them . Better off with more core based stuff like the plank.etc .
 
What I would change IMO

newguy11 said:
Running/Jogging on a Treadmill - 45/60 Mins - Five Days a week.
Football - once a week - 1hr

IMO You dont have to train 6 days a week . You will burn out. Stick some resistance training in your programme nothing crazy just some body weight stuff etc . This will help you to grow muscle. Muscle burns calories , so Start growing some . If your long term goal is to look lean and athletic then start training that way . :)


Eating:
Breakfast:
Glass of water, apple and healthy cereal.

To much Sugar
Apple and milk both contain natural sugar (Fructose and lactose )
And cereal is full of processed carbs (Sugar)
Have Something like a ,bacon or salmon omelet or some oatmeal with water .
wait an hour then have your fruit .

Lunch:
Glass of milk, orange and ham sandwich.

Orange bread and milk . All full of sugar hence the Sugar crash you get after lunch (You feel all tired and lethargic)
Have a chicken wrap or turkey Wholegrain sandwich .
Again leave th orange till after as a snack on its own .

Dinner:
Ranging from fish, cabbage, broccoli, carrots, chicken, pasta with a glass of milk/water in between.

This looks better . Chicken and pasta is good and fish and green veggies . Any lean meat is good steaks etc . dont eat carbs with fat ....
:

If I get an evening crave, should I go with a bowl of healthy cereal/fruit or nothing at all ?

Someone replied to this ... Good advice . Cereal has never filled me up !!! just makes me want another bowl to be honest lol.
Maybe instead of running for 5 days, should I try mix it up and do some exercise with a punching bag/skipping rope ?

Yes dont run 5 days your not an endurance athlete . try and get into sports such as boxing and football . They are much better for fat loss.

I would really appreciate your help here guys as I'm a bit lost as to what to do ! Thank You
Click to expand...


Forget crunches IMO There a waste of time . They dont burn belly fat and you wont get a 6 pack.

Food in general

Milk is 1/3 sugar
Fruit contains Sugar natural or not So eat it on its own .
Healthly cereal !!! Check the back of the box it will Very high in carbohydrates ,Which in turn is Sugar...
Cut down on the carbs . You dont need them at the minute your not doing any sort of Anaerobic Training(Sugar Burning) etc . So there more than likely top get stored as fat .
Include more fat in your diet . Eggs,Steak,Fish all good fats .
Again dont get to concerned about calories its the type of food you eat and when you eat it .
 
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Thanks guys, I was thinking about splitting it into 3 days week running and then the other working with a skipping rope/punching bag. As for food,that was only provessional...I plan to sub-in a oatmeal with milk and a glass of water for breakfast, lunch I might go for a whole-grain chicken wrap/ham sandwich with lettuce/tomato (whole-wheat bread) and I'll stick to those type of dinners...keep you posted, cheers :waving:
 
newguy11 said:
Thanks guys, I was thinking about splitting it into 3 days week running and then the other working with a skipping rope/punching bag. As for food,that was only provessional...I plan to sub-in a oatmeal with milk and a glass of water for breakfast, lunch I might go for a whole-grain chicken wrap/ham sandwich with lettuce/tomato (whole-wheat bread) and I'll stick to those type of dinners...keep you posted, cheers :waving:
Click to expand...

I think you're off to a pretty good start! Jay had a great point about the interval (HIIT) training, it can be very effective for weight loss! So the skipping rope/punching bag is great to throw in there once a week.

newguy11 said:
I'm also a big-tea guy...should I cut that down to 1 cup a day ?
Click to expand...

Sticking with one caffeinated drink per day is a good goal... you can have lots of herbal tea if you still want tea!

Cheers,

P.
 
Welcome PLBF

Thanks Fatguy for the tip!
I got to try the whole wheat English muffin with smear of peanut butter! I love a little sweet taste with my coffee in the morning.
 
Hey newguy11!

How are things going so far? Have you thought about starting a diary in the weight loss section? It may be a good way to keep you on track and see your progress!

Cheers,

P.
 
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