Reducing body fat?!?!?!?! i dont knoe how!

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xxbabygurl

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i need to reduce my body fat but i don't know how!!!!!!!! :confused: PLEASE PLEASE PLEASE help me!!! and i don't exactly know what cardio is :D cus im stupid. :p
but i really need help!
 
What is your age, height, weight, diet?
how active are you right now? What do you do?
What are you willing to do? How much time and effort are you willing to put into this?

Cardio is when your lungs are breathing at more than 65% of the maximum effort for more than 6 minutes- though the definition may have changed slightly in the last few years it includes running, bikeing, swimming ect.
 
Mr.Ninjaface said:
What is your age, height, weight, diet?
how active are you right now? What do you do?
What are you willing to do? How much time and effort are you willing to put into this?

Cardio is when your lungs are breathing at more than 65% of the maximum effort for more than 6 minutes- though the definition may have changed slightly in the last few years it includes running, bikeing, swimming ect.
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I am 4'9; 103lbs.; and i don't really have a regular diet...because i eat dinner with my family so it's different every night and i cant do much about that. But i know i should stop eating so much snacks and i'll try to.
 
What are you six most comon meals? (I need some idea of your diet)
Do you have access to vegatables or lean meats? would your family buy them if asked?
Do you have access to a gym or weights or any exercise equipment?
Do you/have you ever exercised? Is there any exercise that you think you could do three to six times a week with your present schedule?
how old are you?
how much of that 103 lbs do you think is fat?

Do you know what Carbohydrates, protein, saturated fats are? Dont tell me what they are. Tell me if you know these terms or if I need to explain them to you.

I know this is a lot of questions but you were so vauge in your initial message that I am a tad lost on how to respond. If you can answer all the above questions I can assure you a good answer.
 
Mr.Ninjaface said:
What are you six most comon meals? (I need some idea of your diet)
Do you have access to vegatables or lean meats? would your family buy them if asked?
Do you have access to a gym or weights or any exercise equipment?
Do you/have you ever exercised? Is there any exercise that you think you could do three to six times a week with your present schedule?
how old are you?
how much of that 103 lbs do you think is fat?

Do you know what Carbohydrates, protein, saturated fats are? Dont tell me what they are. Tell me if you know these terms or if I need to explain them to you.

I know this is a lot of questions but you were so vauge in your initial message that I am a tad lost on how to respond. If you can answer all the above questions I can assure you a good answer.
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Well, every night, my family and I eat at least one dish of vegetables and the other dish is either meat or fish.
I do not have access to a gym but I do have a treadmill at home.
At my high school, I'm manager of my volleyball team so i run around fetching balls a lot and on extra time, i like to play volleyball and basketball too. I also still have P.E. at school so i run around playing sports and run laps.
I am 15 years old.
And i think pretty much of my 103lbs is fat because when i squeeze the fat on my stomach, i can squeeze pretty much fat!
And yeah, i know what carbohydrates and protein is.....but i don't really know what saturated fat is.
 
Saturated fat = bad. lol, anyways maybe take up a sport.. if you like basketball & volleyball PLAY!!! That's what highschool is for! If you become a little more active, and watch what you eat (soda, snacks, fried stuff, you know everything that tastes good :) ) you should see results. They might not come as quickly as they would if you were strict with your diet, but they'll come.
 
Okay, now we are talking. The fact that you are in high school leaves me to beleive that you may very well have access to a weight room as most high schools have one hidden away where no one can find it. Every school in my district has hidden away a weight room better than many gyms. Ask the PE teachers and if one says no you can't use it ask the other one.

Use the treadmill at your home for twenty minutes three times a week. If you feel too tired drink coffee or take an energy pill (no-doz or somthing like it) and go hard on it. avoid the temptatation to go on it every day or to go longer than is needed. Use that extra energy to just be more intense or to do strength training, or stretching or somthing.

Lift weights as many days as you can at school making sure that each bodypart trained gets at least 48 hours rest before it is worked again. The muscle groups are chest back shoulders biceps triceps quads and hamstrings. you can ask your gym teacher how to isolate them.

If in fact you really do not have access to a weight room you can get any number of exercise videos by fitness experts showing you good programs to build strength without weights. Tony Little dispite being very annoying and loving to touch his female assistants a little excessively really does have some good videos especially on how to train abs.

Now, seeing how you weigh as much as my left leg and have to squeeze to see any fat I would guess that you are not really overly fat but just lack muscle. Situps are in order to define that area. Cardio will help too because I do believe that any amount of fat is uncomfortable but muscle is the real cure here. Now that you are really training yourself to become better you need to becoem better at analizeing yourself. if you have one inch of fat on your body do not tell yourself that you have nine inches. they require very different programs and you will hinder results

Try to figure out how much protein and fat and carbs you are taking in. Keep carbs low (you decide what that means) keep your sugar lower (your call on how low) keep fat low and keep saturated fat lower (your call). Keep protein high, which in your case would be about a hundred grams of protein a day. I would say count calories but somehow I suspect that that is not the culprit
Do not rely on gym clas or vollyball to keep you in shape. it is tempting but they are not intense enough. fun yes but they won't help you. I am not trying to knock your sport (at least not at the momonet) but vollyball burns very few calories and builds very very little muscle
 
mreik said:
Saturated fat = bad. lol, anyways maybe take up a sport.. if you like basketball & volleyball PLAY!!! That's what highschool is for! If you become a little more active, and watch what you eat (soda, snacks, fried stuff, you know everything that tastes good :) ) you should see results. They might not come as quickly as they would if you were strict with your diet, but they'll come.
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Basketball and volleyball are my favourite sports but then the bad part in high school is that you have to tryout for the team....I tried out for volleyball and i was SO close to getting in....but i got cut at the final cut especially cus im so short and i can't really spike=( basketball season is coming up though but not yet but im going to keep practicing to get better at bball.=)
 
Mr.Ninjaface said:
Okay, now we are talking. The fact that you are in high school leaves me to beleive that you may very well have access to a weight room as most high schools have one hidden away where no one can find it. Every school in my district has hidden away a weight room better than many gyms. Ask the PE teachers and if one says no you can't use it ask the other one.

Use the treadmill at your home for twenty minutes three times a week. If you feel too tired drink coffee or take an energy pill (no-doz or somthing like it) and go hard on it. avoid the temptatation to go on it every day or to go longer than is needed. Use that extra energy to just be more intense or to do strength training, or stretching or somthing.

Lift weights as many days as you can at school making sure that each bodypart trained gets at least 48 hours rest before it is worked again. The muscle groups are chest back shoulders biceps triceps quads and hamstrings. you can ask your gym teacher how to isolate them.

If in fact you really do not have access to a weight room you can get any number of exercise videos by fitness experts showing you good programs to build strength without weights. Tony Little dispite being very annoying and loving to touch his female assistants a little excessively really does have some good videos especially on how to train abs.

Now, seeing how you weigh as much as my left leg and have to squeeze to see any fat I would guess that you are not really overly fat but just lack muscle. Situps are in order to define that area. Cardio will help too because I do believe that any amount of fat is uncomfortable but muscle is the real cure here. Now that you are really training yourself to become better you need to becoem better at analizeing yourself. if you have one inch of fat on your body do not tell yourself that you have nine inches. they require very different programs and you will hinder results

Try to figure out how much protein and fat and carbs you are taking in. Keep carbs low (you decide what that means) keep your sugar lower (your call on how low) keep fat low and keep saturated fat lower (your call). Keep protein high, which in your case would be about a hundred grams of protein a day. I would say count calories but somehow I suspect that that is not the culprit
Do not rely on gym clas or vollyball to keep you in shape. it is tempting but they are not intense enough. fun yes but they won't help you. I am not trying to knock your sport (at least not at the momonet) but vollyball burns very few calories and builds very very little muscle
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i have at LEAST 2 inches of fat on my abs. and also some on my hips and thighs. i hate it but i'll try doing sports more often and those other stuff you all suggested=) thanx!
 
No, not sports. You burn more fat going for a brisk walk than you do playing vollyball. there are very few things that substitute exercise. exercise allows you to play sports.
 
Mr.Ninjaface said:
No, not sports. You burn more fat going for a brisk walk than you do playing vollyball. there are very few things that substitute exercise. exercise allows you to play sports.
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Did you ever play varsity highschool sports?? Some of them are extrememly intense. It's not the actual game, but the training the coaches make you do to prepare for the game. And once you're on a team, they make you exercise to be better at what you're doing. Girls soccer will also help you a lot, cross country or even track.
 
mreik said:
Did you ever play varsity highschool sports?? Some of them are extrememly intense. It's not the actual game, but the training the coaches make you do to prepare for the game. And once you're on a team, they make you exercise to be better at what you're doing. Girls soccer will also help you a lot, cross country or even track.
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well, i dont really like soccer and cross country is already starting so i cant join....i dont like running long distances anyways........im THINKING bout trying out for track and field(i think it's in spring though). and im pretty sure im not going to get in for basketball either so i'll just keep running around the track or treadmill.
 
Mr.Ninjaface said:
No, not sports. You burn more fat going for a brisk walk than you do playing vollyball. there are very few things that substitute exercise. exercise allows you to play sports.
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oh and a few questions, you said to run 3 times a week for 20 minutes on the treadmill.....how fast should i run? can i run the 20 minutes seperately or not?
 
Don't go to extremes

I would NOT suggest going to extremes on any one thing…for example starvation dieting

I would suggest taking a more balanced approach as outlined in the following tips.

Number One: Lift Weights.

“Lifting heavy weights increases resting metabolic rate higher and keeps it at the elevated rate longer then lifting lighter weights.” Norwegian University of Sport and Physical Education (Oslo) Borshein, E., Bahr, H. Sports Medicine 33 (14): 1,037-1,060.

Number Two: Eat frequent, small meals.

“The body responds to long gaps between meals by storing up energy. But a routine of six or more meals a day encourages steady metabolism.” Kay-Tee Khaw, Institute of Public Health in Cambridge in Nov 2001 British Medical Journal.

Number Three: Eat Protein

“Scientists from Arizona State found that metabolic rate was 2 ½ times higher on a high-protein diet than on a high carbohydrate diet.” Johnston, C. S. et al. Post prandial thermogenesis is increased 100 percent on a high protein, low fat diet versus a high carbohydrate, low fat diet in healthy young woman”. J. Am Coll Nutr 2002 21: 56-61.

Number Four: Eat Fibre

“As fibre intake increases body fat decreases.” Study conducted at Brigham Young University, Study presented at the 2002 American College of Sports Medicine’s annual meeting in St. Louis.

Number Six: Drink green tea

“Green tea has been shown to focus your body on burning fat rather than carbohydrates or muscle.” A.G. Dulloo, et al., “efficacy of a green tea extract rich in cetechin polyphenols and caffeine in increasing 24-h energy expenditure and fat oxidation in humans” Am. J. Clin. Nutr 70.6 (1999): 1040-1045

Number Seven: Relax

“Stress contributes to abdominal fat accumulation.” Study conducted at Yale University by Elissa Epel, PhD, published in the September/October 2000 edition of the Journal of Psychosomatic Medicine.

Number Eight: Sleep

Sleep deprivation may promote weight gain. Study conducted by Eve Van Cauter, professor of medicine and the University of Chicago.

Good Luck
 
Great post R.B.B. All these thoughts are alive on the forum but nice to know the sources and that they have been well studied.
 
xxbabygurl said:
oh and a few questions, you said to run 3 times a week for 20 minutes on the treadmill.....how fast should i run? can i run the 20 minutes seperately or not?
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Once again I am going to say that it is your call, though I generally encourage people to either work out with intensity and passion and fury or just not bother- You choose your own level of involvement and it will all help. You are still very new to this and you will find many problems in whatever it is that you choose to do. That is why I have left things very general (yes this is all quite general to those who have been at this for a long time).

When you feel uncertain about somthing or run into a problem with what you are doing come on back but first thing is first- you need to get started.

i can almost gaurentee you will be doing all kinds of things wrong for at least the first year. Same with everyone else on this board. Trial and error is a huge help for all of us. But don't take my word for it. You need to start making your own mistakes and then questioning those mistakes and improving.

Do not fall into the trap of many retired nutritionists and PE teachers who know everything they need to know to get in shape but live in front of their TVs.

Try working out for a bit and let us all know how it works out. And if you run into any more problems from there, just let us all know.
 
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