Weight loss help

S

Storm55

0
I'm 16 years old and i'm 5'11.5 and at about 232 pounds. My LBM is probaly around 190 - 200.

Most of the fat is in the gut like a beer belly (don't know how i got it cause i don't drink...) and i am looking for core workouts and running/sprinting that i can do at home since i am training at school for muscle gain and speed strengthening.

I am currently doing a 4 day split at my school which goes Lower Body , Stairs , Upper Body , Agility

I would like to know if i can do more stuff after this workout and what else i can do the other 3 days of the week to decrease fat... I can also go on a 3 protein shake a day diet if it will help out.
 
I am by no means and expert around here, but I have spent a good deal of time reading about exactly what you are talking about.

As others may follow I think the key for you at this point is to control your diet. Not necessarily follow a particular type of diet or fad diet, but watch what you are eating and make sure you are eating in a caloric deficit. Find out how many calories you burn in a day (BMR), and then reduce your intake by 500 to 1,000 calories. Based on your weight and activity I would guess you probably burn about 3,300 calories a day. So theoretically, you would want to limit your caloric intake to 2,300 - 2600. Again, you'll have to figure it out yourself. You can Google BMR and find a number of sites that will help you figure it out.

Bottom line, based on what you have stated, I don't think added excercise is going to help in the process. It won't hurt by any stretch, but to reduce fat, it's all about what's going in. Also, don't reduce calories by having one less double cheese burger from McDonalds. Make sure your eating health(ier) foods.

Good luck your still young, so make this a habit for life, cause it's a whole lot harder to make it a habit 20 years from now. Good Luck.
 
Cardio workout can be a good solution for you, especially with your activities. You can mix a different workout in your spare time, instead of just running for 2 hours straight or something like that
 
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