Ok well I'm 18 and I'm about 5'3 I weigh around 140 and I really dont know too much about working out and I am out of shape since I dont work out so the thing is I don't know where to start what I want is to lose my tummy fat and fat on my sides ( I have love handles ) lol but while doing that I don't want to lose my butt but I do want to make it look better and then my legs...thighs...i dont want to lose but get toned? i guess that would be it so I just need help on how to start this and achieve what I want
where do i start?
- Thread starter mandii
- Start date
Diet
What is your diet like? Include drinks-sweet tea and sodas will really add up the calories quickly.
What kind of exercise do you do? This doesn't have to be jogging three miles a day. It could be dancing,or walking to class, etc.
What is your goal weight? Do you have a goal date to lose this weight by?
What is your diet like? Include drinks-sweet tea and sodas will really add up the calories quickly.
What kind of exercise do you do? This doesn't have to be jogging three miles a day. It could be dancing,or walking to class, etc.
What is your goal weight? Do you have a goal date to lose this weight by?
this is the thing i go to college and its out of town so i drive about an hour from where i live so i eat at fast food places all the time i dont drink cokes though (hardly ever) i usually drink sweet tea..the exercise i do well i walk to class yea lol but i have a yoga class if that counts for anything and i dont really have a goal weight i just want to look better
Fast food is terrible for you. I drive thirty minutes to class a day, and I take a slim fast with me. I'm not the expert on food consumption. I have bad habits. You should really get your advice from Theliep and Teresand77, there are a few others.
My first suggestion would be to drink unsweet tea instead of sweet tea. Add sweet and low if you have to, but that excess sugar is calories you don't need.
My first suggestion would be to drink unsweet tea instead of sweet tea. Add sweet and low if you have to, but that excess sugar is calories you don't need.
This is copied and pasted from Trainer Lynn, because i don't know how to do that neat little link thing:
All this nutrition talk is good stuff! I just wanted to post the 5 tips to fat loss on this thread for anyone else reading it.
1) Eat 5-6 small meals throughout the day. Each meal should be 2-3 hours apart. Each meal should contain one protein and one carb. The first meal should be eaten within an hour after waking.
2) Drink lots of water
3) Rest properly. This means taking at least 24-48 hours between strength training the same muscles, and it also means getting at least 7-8 hours of sleep per night. Lastly, it means taking 1-2 days off from exercising per week.
4) Cardio. This should be done at different intensity levels and different session lengths. Consider doing a low intensity/long session, a high intensity/short session and a few medium intensity/medium length sessions.
5) Strength Training. Strength train each muscle 1-3 times per week. You should lift a proper weight and perform the proper amount of sets/reps for your strength training method. You can head over here for more strength training information, pics, routines, etc.
All of the above things combined will result in fat loss. Good luck to you all!
All this nutrition talk is good stuff! I just wanted to post the 5 tips to fat loss on this thread for anyone else reading it.
1) Eat 5-6 small meals throughout the day. Each meal should be 2-3 hours apart. Each meal should contain one protein and one carb. The first meal should be eaten within an hour after waking.
2) Drink lots of water
3) Rest properly. This means taking at least 24-48 hours between strength training the same muscles, and it also means getting at least 7-8 hours of sleep per night. Lastly, it means taking 1-2 days off from exercising per week.
4) Cardio. This should be done at different intensity levels and different session lengths. Consider doing a low intensity/long session, a high intensity/short session and a few medium intensity/medium length sessions.
5) Strength Training. Strength train each muscle 1-3 times per week. You should lift a proper weight and perform the proper amount of sets/reps for your strength training method. You can head over here for more strength training information, pics, routines, etc.
All of the above things combined will result in fat loss. Good luck to you all!
theleip
2
Hi. One welcome to the forum, good for you to try and start to change your body for the better.
Looking at your stats (weight, height,age) to stay at your weight level you need to take in 2000 calories a day. So to lose weight you take away 500 calories. It takes 3500 calories to lose 1 pound. So hey your thinking great i knock off 800 calories a day and will be there in no time. Doesn't work like that. No less than 500-600 calories cut. You do more than that and all that fat you want to lose will suction itself to you cause its afraid you are not going to get food anymore. The body is smart, you can't trick it
.
Now first thing first you can't spot reduce. Meaning you cant just lose weight on your belly and keep it on your ass. So basically you have to decide what you want more, a lean no saggy body with maybe a little less rump (and trust me the ass is the last thing to go anyway) or to stay the way you are. You can do 1000 crunches but if you aren't doing cardio and eating right it wont make a difference. So if you are ready to get in shape then keep reading and do the following, if not its okay it comes when it comes.
1-Don't try it all at once- You can't just go from fast food to spinach and brown rice over night. Its not easy i know. I went from hot dogs and fast food everyday with big glasses of sweet tea, to only drinking water and having a strong balanced diet. I am still in the process of losing fat, it takes time, but its not a diet, its a lifestyle change. Thats a big thing, so don't expect to be able to do it all at once. It took me a month to ween and get it right. But after i did i lost weight really healthy and pretty fast.
2-Make the time-You have to remember it took years to put that weight on, if you want it to come off and get your body toned in a short amount of time, then you have to double your efforts. You have to make the time to workout, you have to make time to eat right, you have to make time to learn what does what for you and your body. You have to make time to learn what to prepare and how to prepare it. People forget you can take food with you whereever you go. Pop it in a cooler..need to heat it up? there is a microwave in almost any gas station or rest stop/truck stop. Trust me it takes less time to stop and do that then to wait in a drive through window line.
3-Diet-with every meal you need one carb and one protien. The details of what however are most important. For protien...Protien shakes (low in fat and carbs) Lean meats (chicken, turkey, flank steak, fish, 96% lean ground beef) Try as much as possible for it to be raw items you cook, not processed pre-cooked slices in a package.
For Carbs-NO WHITE ANYTING! No white pasta, bread, sugar, rice, flour, anything like that. Whole grain products only if you must have bread. Sweet potatoes, brown rice, and of course veggies and fruits. Basically the closer it came from the ground the better it is for you to eat. Now again its a lot to take in and change, so do what you can at first but make these items be your ultimate goal in the end okay.
4-Water- Yes it gets a whole section on its on. Its the one thing people hear all the time but neglect its importance. Every meal you have....water. Inbetween every meal you have...water. You will have to go to the bathroom like a mad man, but its okay cause that water is flushing out everything bad you take in a day. At least 8-10 glasses a day.
5-Workout-Trainer lynns got you coverd there for sure.
6-Time-It takes time, lots of it. You will be frustrated and unhappy with how long it takes, how hard you are working and feeling you are getting anyhting back...but you will, trust me.
Good luck.
Looking at your stats (weight, height,age) to stay at your weight level you need to take in 2000 calories a day. So to lose weight you take away 500 calories. It takes 3500 calories to lose 1 pound. So hey your thinking great i knock off 800 calories a day and will be there in no time. Doesn't work like that. No less than 500-600 calories cut. You do more than that and all that fat you want to lose will suction itself to you cause its afraid you are not going to get food anymore. The body is smart, you can't trick it
. Now first thing first you can't spot reduce. Meaning you cant just lose weight on your belly and keep it on your ass. So basically you have to decide what you want more, a lean no saggy body with maybe a little less rump (and trust me the ass is the last thing to go anyway) or to stay the way you are. You can do 1000 crunches but if you aren't doing cardio and eating right it wont make a difference. So if you are ready to get in shape then keep reading and do the following, if not its okay it comes when it comes.
1-Don't try it all at once- You can't just go from fast food to spinach and brown rice over night. Its not easy i know. I went from hot dogs and fast food everyday with big glasses of sweet tea, to only drinking water and having a strong balanced diet. I am still in the process of losing fat, it takes time, but its not a diet, its a lifestyle change. Thats a big thing, so don't expect to be able to do it all at once. It took me a month to ween and get it right. But after i did i lost weight really healthy and pretty fast.
2-Make the time-You have to remember it took years to put that weight on, if you want it to come off and get your body toned in a short amount of time, then you have to double your efforts. You have to make the time to workout, you have to make time to eat right, you have to make time to learn what does what for you and your body. You have to make time to learn what to prepare and how to prepare it. People forget you can take food with you whereever you go. Pop it in a cooler..need to heat it up? there is a microwave in almost any gas station or rest stop/truck stop. Trust me it takes less time to stop and do that then to wait in a drive through window line.
3-Diet-with every meal you need one carb and one protien. The details of what however are most important. For protien...Protien shakes (low in fat and carbs) Lean meats (chicken, turkey, flank steak, fish, 96% lean ground beef) Try as much as possible for it to be raw items you cook, not processed pre-cooked slices in a package.
For Carbs-NO WHITE ANYTING! No white pasta, bread, sugar, rice, flour, anything like that. Whole grain products only if you must have bread. Sweet potatoes, brown rice, and of course veggies and fruits. Basically the closer it came from the ground the better it is for you to eat. Now again its a lot to take in and change, so do what you can at first but make these items be your ultimate goal in the end okay.
4-Water- Yes it gets a whole section on its on. Its the one thing people hear all the time but neglect its importance. Every meal you have....water. Inbetween every meal you have...water. You will have to go to the bathroom like a mad man, but its okay cause that water is flushing out everything bad you take in a day. At least 8-10 glasses a day.
5-Workout-Trainer lynns got you coverd there for sure.
6-Time-It takes time, lots of it. You will be frustrated and unhappy with how long it takes, how hard you are working and feeling you are getting anyhting back...but you will, trust me.
Good luck.
I agree with theleip. I drive a lot and I just carry my meals in little gladware dishes (my car's a mess though because I often forget to bring them up ) Preparing your meals will help a lot. Also, maybe you can keep protein bars and meal replacement bars in your car. That way if you find yourself driving and want to stop at a fast food restaurant you can grab a bar.
Always carry water with you.
Start exercising! You don't have much weight to lose so if you make these changes you'll be in awesome shape in no time!
~teresa
) Preparing your meals will help a lot. Also, maybe you can keep protein bars and meal replacement bars in your car. That way if you find yourself driving and want to stop at a fast food restaurant you can grab a bar. Always carry water with you.
Start exercising! You don't have much weight to lose so if you make these changes you'll be in awesome shape in no time!
~teresa
The good news is that you are young and wanting to feel better. Good for you! I have a feeling that if you just started following those 5 tips to fat loss you will see excellent results. Just begin slowly. Start doing something.
yoga absolutely counts for something. But let's throw in some strength training and some cardio. And I am not talking about boring cardio. What do you like? Do you like to go dancing? Then hitting the clubs is cardio. I'm sure there is an 18 and under night
Fitness is about feeling good and loving your body. I know it's hard right now because you are in school and it is far away. But instead of fast food and sweetened tea... try having breakfast at home and bringing snacks for the car ride. Bring healthy snacks though. Drink LOTS of water.
You can do it. Just get your self on a plan and go. I know you'll see results in no time.
yoga absolutely counts for something. But let's throw in some strength training and some cardio. And I am not talking about boring cardio. What do you like? Do you like to go dancing? Then hitting the clubs is cardio. I'm sure there is an 18 and under night
Fitness is about feeling good and loving your body. I know it's hard right now because you are in school and it is far away. But instead of fast food and sweetened tea... try having breakfast at home and bringing snacks for the car ride. Bring healthy snacks though. Drink LOTS of water.
You can do it. Just get your self on a plan and go. I know you'll see results in no time.