• 16 years old, out of shape - how should I begin training.
    34 replies, posted
There are no other fitting forums for this that I know of, so I'll just ask this - please reply seriously; My BMI is 24, I'm slightly overweight, but not too much. I'm incredibly weak though. I'm looking for a nice smooth start that kind of curves as I get the hang of it so that I can build muscular structure as well as get healthier. Either a direct answer or a link to a helpful website would be appreciated. Thanks. :smile:
Push Ups, Crunches, Pull-Ups (might need a fitness center apparatus for that to get started), running/swimming. Have someone experienced with you for the push ups & stuff, to get the technique right, also don't overdo it in the beginning. Swimming is really great because you have a low risk of injuries, but you have to do it a lot (chest crawl)
[QUOTE=Hammertime;20412259]Push Ups, Crunches, Pull-Ups (might need a fitness center apparatus for that to get started), running/swimming. Have someone experienced with you for the push ups & stuff, to get the technique right, also don't overdo it in the beginning. Swimming is really great because you have a low risk of injuries, but you have to do it a lot (chest crawl)[/QUOTE] I've got a treadmill, some weights, a bike & some other stuff at home. I'm already running to increase my cardio, and I've found this nice website to get me started with weights. [URL]http://www.shelterpub.com/_fitness/_weight_training/gst_rev-getting_started.html[/URL] Most of my family was in good shape, but almost everyone's passed away from cancer. Family plague. :( Nevertheless, I'll try to get around. Swimming would also be nice but I don't think I can afford it.
start by eating or drinking a little less of the unhealthy crap, walk to the store instead of driving etc "if its not to far" lift some weights and try to do push ups and a little sit ups. Set a goal for every week and try the best. Good luck man :)
Easiest way to lose weight and gain muscle is to combine muscle and cardio training throughout the week, while eating healthy. To lose belly fat, you need to burn more than you take in, however, you'll still need to have enough protein to build the muscle you want. For breakfast you should have healthy cereal like special k wit strawberries - something along those lines; no cocoa puffs. For lunch you should have something light. What a lot of people do is eat cereal again for lunch to minimize calorie intake while still being healthy. You don't necessarily have to do this but try to find something low on calories. For dinner you should have anything from meat to fish for protein. It's essential to have vegetables along with this, not chips or fries. I also suggest taking muscle milk or any protein providing shakes or pills after dinner to gain more protein. Also, WATER. Don't drink sodas, drink water. Water intake is an absolute must for losing weight. Have you seen the amount of sugar in sodas? Sugar = FAT Now for exercise, you need to workout for 3-4 days a week with alternating exercises from cardio to weight lifting. For example: Monday - Treadmill or elliptical; Tuesday - Biceps and chest; Wednesday - Treadmill or elliptical; Thursday - Triceps and back. Each workout should last no less than 30 minutes and you have to actually push yourself to sweat, don't workout casually.
Eat loads of fruit, play some kind of sport you like, I play badminton. My BMI is nearly 20, something like 19,998 or something. Also it's not like you should completely avoid stuff with fat or sugar, just don't eat too much of it, and try to eat something different.
[url]http://www.twohundredsitups.com/[/url] [url]http://hundredpushups.com/index.html[/url]
I'll write it down. Sounds like it'd get me off to a good start. Thank you, good sirs.
Consistency. You can lose a lot of weight in just a month if you stick with it.
It's on my improvement list. :)
If your workplace/school/place of daytime going is walking distance, walk! I almost always walk to and from places and I'm in good health. If the distance is to far, look into getting a bike, you'll go alot faster on a bike then if you just walk.
Go to a fitness center.
Just walk everywhere. How I keep my shape.
initially i went from 238 down to 176 until i went on medication. the main cause for my weight loss was running anywhere from 50-100 times up and down the stairs daily. 25-50 push ups/sit ups every second day. that was without changing my eating habits (only got me down to around 200-210). when i started to eat less and skipped meals, drink energy drinks or other means of increasing metabolism, then started to do 15km a day over summer holidays. once i got to around 176 i couldn't lose anymore (due to starting medication). i don't suggest skipping means. but changing your eating habits. foods rich in proteins, antioxidants, calcium, etc, are a good means to start, along with just basic runs up and down the stairs. if it starts to hurt, start doing them only every second day. or lowering it down to only 25 times up and down the stairs. remember to work your way up and push your limits. cool down periods is what helps you lose the weight.
By the way, if you MUST eat some sort of fastfood, try Subway Sandwiches, absolutely awesome stuff.
[QUOTE=$$>MUFFIN<$$;20412313] [url]http://hundredpushups.com/index.html[/url][/QUOTE] This thing really works, mark my word. Also try this: [url]http://www.nowloss.com/best-way-to-lose-weight-fast.htm[/url] [quote] Rule #1 Eat only the foods that help you lose weight by eating some complex carbs & lean proteins at each meal and completely AVOID all foods that make you gain weight and... Rule #2 DO NOT worry about counting calories (go here to see why) and... Rule #3 Eat 3-to-5 smaller meals a day by eating every 3-to-5 hours and... Rule #4 Before each meal - Eat at least 1 whole raw fruit or vegetable with 8 ounces of water (this will almost guarantee you'll never overeat and gain weight because this will make you feel full & satisfied quicker) and... Rule #5 Stop eating at each meal when you feel 110% satisfied and... Rule #6 If you do get hungry in between meals (which you probably won't) - Just snack lightly on weight loss foods like raw fruits or vegetables or almonds and go here before you think about cheating on your diet and... Rule #7 Only drink water, raw vegetable juice like V8, or fat burning Green tea and... Rule #8 You don't have to exercise but... Look at fast weight loss tip #1 to see how to exercise smarter to lose weight faster while doing these home weight loss workouts [/quote] These are quite simple rules, so obey them all in all times. I have been doing this for three years and here is what I've got: mid-2007 [IMG]http://i135.photobucket.com/albums/q140/RomaZroddoma/lolwat1.jpg[/IMG] summer 2009 [img]http://i135.photobucket.com/albums/q140/RomaZroddoma/28112009018.jpg[/img] I'm pretty sure you can lose weight much-much faster, but it can really hurt your health. There is a safety limit of how much you can lose in a month, but I don't remember it. Oh and I'm 17 btw.
[QUOTE=war_man333;20412796]By the way, if you MUST eat some sort of fastfood, try Subway Sandwiches, absolutely awesome stuff.[/QUOTE] Yeah, subway is probably the most healthy fast food, still best to cook your own meals and avoid fast food and quick to prepare meals.
Eat less. During the last few days, I stayed in bed most of the time (was very tired for some reason, began since the holidays' beginning, one week ago), and I barely eat anything. Lost 4 kg. Very efficient.
I simply stopped with soda and excessive shit, lost some weight. Then i began working out, after 6 months i'm feeling better then ever with massive results.
[QUOTE=Max of S2D;20412913]Eat less.[/QUOTE] Eat more is little portions. [QUOTE=Max of S2D;20412913]During the last few days, I stayed in bed most of the time (was very tired for some reason, began since the holidays' beginning, one week ago), and I barely eat anything. Lost 4 kg. Very efficient.[/QUOTE] Unless you will not eat with the same rate for the rest of your life, there is a big chance that you will gain your 4 kg back.
[QUOTE=Max of S2D;20412913]Eat less. During the last few days, I stayed in bed most of the time (was very tired for some reason, began since the holidays' beginning, one week ago), and I barely eat anything. Lost 4 kg. Very efficient.[/QUOTE] Most of it is because you have no food and less water in your body.
If you're trying to get into shape, it's much better to eat seven or eight small meals a day, preferably just before you work out, rather than having three big meals. Have at least two servings of vegtables a day. Protein is essential too - eat meat or fish, or if you're a vegetarian like me, beans, lentils, pulses, couscous, houmous and tons of other stuff can make up the loss from meat. [QUOTE=Max of S2D;20412913]Eat less. During the last few days, I stayed in bed most of the time (was very tired for some reason, began since the holidays' beginning, one week ago), and I barely eat anything. Lost 4 kg. Very efficient.[/QUOTE] This is dumb and a really really bad way to lose weight, your body will compensate for the lack of food by slowing down your metabolism. This means when you stop you'll end up gaining all your weight back, plus extra, plus you'll find it more difficult to lose it again later. Getting in shape is literally a case of Calories In minus Calories Burned. If you don't do exercise, those calories turn into fat. If you do, those calories turn into muscle. It's simple as that. :smile:
[QUOTE=-TRASE-;20412879] [img]http://i135.photobucket.com/albums/q140/RomaZroddoma/lolwat1.jpg[/img] [/QUOTE] :cawg:
I actually always feel full and have never experienced hunger, or so I believe. I have a BMI of 18 or so, I feel fat :/.
[QUOTE=ashxu;20412977]:cawg:[/QUOTE] i just found the picture funny :saddowns:
Effort
It's not so much what you do, as long as you're not counting something really minor as exercise, it's just that you keep on top of it. I've never had an actual routine, but I go to the gym three to five days a week, thirty minutes a day. If I hadn't, I'd be much scrawnier. Because I've kept on top of the gym for a couple years, I feel great and I'm not ashamed to take off my shirt anymore at local pools. :v:
I have a simple three step weight loss program. 1st - Find the buffest person you can 2nd - Piss off the person 3rd - RUN LIKE HELL!
[QUOTE=-TRASE-;20412942]Unless you will not eat with the same rate for the rest of your life, there is a big chance that you will gain your 4 kg back.[/QUOTE] I can stand eating very little for one day ever since my intestines exploded and I was not hungry for a whole month (lost around 15 kg), that was two years ago good times at the hospital :v:
Well, (hopefully) this gets me off to a good fresh start. Already I've gotten more confidence, and while getting into shape is one thing, it's only a small part of a long list of improvements I've created. I jogged 5km today & Yesterday, and I joined a guitar and drawing course so that I can be more social. :v: I want to get a tan, but I can't during the winter and I don't intend on spending money getting a tan, so I'll just have to wait 'till the summer. I'm only like a week in so hopefully I won't just drop this.
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