Ok, the name of the thread might be a little misleading here... But here's the deal, i'm 16 and unhappy with my size. This isn't just a personal image deal, but also a health issue. So what i'd like to know is not necessarily how to lose weight, but how to get rid of the fat part of my weight. (in other words, I wouldn't be upset if I weighed exactly the same amount, just as long as less of a percentage of it was fat. I have changed my diet considerably, changing the 4 cups of coffee and 4 cans of coke a day into 8 bottles of water a day, replacing high sugar/caffeinated drinks with juice. As well, i've started to eat breakfast, and have reduced my meals into small portions spread throughout the day. Here's the deal, I have no idea what type of excercise I should be doing. On a regular week day I do easily a total of 30-50 minutes walking (spread throughout the entire day though, most of which done carrying a backpack weighing literaly 25-30lbs). But asside from that I am not actively involved in any sports or anything. In terms of what I have to work with, I have a weight bench and an excercise bike, and a total of roughly 140lbs of weights. The problem is that I don't have too much spare time. Therefore I find it difficult, if not impossible to balance things out throughout the week, and taking out nearly an hour a day isn't really convenient for me and the only time I could squeeze it in would be between 11pm and 1am... Out of all things, I think that I most enjoy doing the bench pressing. And i'm wondering what would be the most effective way for me to lose body fat. As i've read that strength training helps to increase metabolism, as well as burning calories, that's been pretty much what i've been doing. If anyone has any tips/advice on ways that I can reduce my body fat quicker, or excercises that would help in this, that also don't take too much time out of my day, it would be greatly appreciated.
Weight training is great for increasing the metabolism because it builds muscle which is what helps with the metabolism. The best thing for losing fat though is any type of cardio workout.. Preferably 3-4 times a week in at least 30 minutes each session. Really you can do anything. Walking in intermittance during the day is good.. But it won't get your heart rate going enough. Maybe pick a time at the end of the day where you walk for 30 minutes straight. Bike riding is good as well. If you only have time late at night.. Think about jump roping. You can do that indoors and the equipment is real cheap! It burns a lot of calories as well so you wouldn't need to go as long. Although from experience you have to start easy.. There's no way you would get a half hour out of jump roping unless you are really good at it.
Alright, taking your advice, i've changed it to a total 30 minutes on an excercise bike running at a medium resistance dropping it down to a lower resistance for about a minute or two to give my leg muscles a bit of a rest, then turning the tension back up. Afterwards I do a se of 30 push ups followed by benching 130lbs for 10 reps and then finishing with 4 sit-ups.
Anyways, was just wondering what people thought of this plan. I plan to do this 3-4 days a week. Anyways, any more suggestions would also be greatly appreciated.
What I have noticed is that its not really about what you eat is if you excersie more then you eat. I can say that what really burns fat is squats is works everything. 8) :p :d. Also you can try the liquid diet if you want to lose weight and burn fat
If you want to be fit and healthy you will need to eat well and exercise regulary. Switching to fruit juices is not always a good thing because they still contain large amounts of sugar. The best drink to drink is water. Eating heaps of vegies and fruit and plenty of lean meat and cutting out carbs in the afternoon should definately make a huge difference to your body fat percentage. Cardio exercise, getting the pulse rate up, will also help with burning fat as well as improving your fitness. Walk for a while then gradually build up to a run. Incorporate weight training. Start off with low weight and gradually increase the reps and weight over time. Exercise is addictive which is great!! Diet is very important though. You can not be healthy if you eat junk.