16 year old boy, advice on quickest way to lose weight
I'm 171 cms and 138 lbs pounds looking to lose 15-20 lbs as quickly as possible.
Currently go the the gym 3 times a week:
20 mins treadmill
10 mins cycling
10 mins elliptical trainer
and some weight machines, nothing major
Do this three times a week.
I know what you eat is important but a there's a question that I keep finding different answers to, WHAT WILL BURN MORE FAT CARDIO OR WEIGHTS? I thought cardio but have seen different things like going to the gym and spending an hour on the treadmill won't do it.
Also how can I improve on what I'm currently doing at the gym?
Any help would be great, thanks!
First of all, you're trying to do to much all at once. You should separate your cardio days and weight lifting workouts. Starting from there, you can get more results from cardio by training less then what you're already doing. Try interval training, studies have shown it's much more effective and takes less time.
For example, you run really fast on the treadmill for about 3-4 minutes, than slow it down even walk if you need to for a minute or so. Rinse and repeat 2 or 3 times and in about 20 mins you should see more results from what you're doing now.
Weight training can also be a great way to burn fat, as well as tone up your muscle. Muscle is your natural fat burner, so having more muscle mass will help you dramatically in losing fat. But you should not train more than 3x a week and never work the same muscle group more than once a week. 5 to 7 days is the period each muscle needs to recover (this is the period when your muscle actually heals and GROWS), if you push it harder than that you're going to find it counterproductive.
So for example, Tuesday is your bench day, you do your chest, and another minor group like biceps, Wednesday you take a rest or do cardio (20 mins is enough), then on Thursday you do your shoulders, etc.... You get the picture.
For specific workout plans (weight loss and muscle building) that can be customized to you, you might want to take a look at my site, and check out some of the programs I recommend:
Also, 30-45 mins with the weights is optimal. Around the 30 min. mark is when your adrenaline kicks in and you're getting the most out of your workouts. The same way, anything after 45 mins is just draining your energy and is counterproductive.
Hope this was helpful.
Last edited by BasketLady; Sep. 02/10 at 05:27 AM.
Wow, you're very light already, why would you want to lose weight?
Nice information given by all you. I definitely respect you're knowledge and wisdom about BEST WEIGHT LOSS DIET.. I hope you send more information like this. Thanks
Thanks for the replys.
So can anyone tell me a sort of example programme of what weights I couldmdo each day that is working a different muscle group or where I can find this info?
In the wieght training section there is a weight training 101 sticky that is well worth a read
Depending on what you want to do, if you want to just lose fat or lose weight. Im sure you only want to lose fat and the best way to do this is to firstly use all the energy stored in your body on weights or high intense cardio. This usually takes half hour to an hour depending on intensity. So go hard out on the weights for half hour to burn the stored energy so when you jump on the cardio you start burning fat. LOW INTENSE cardio is the best way to burn fat. Weights will always be to high of an intensity to burn fat and will use your muscles as energy instead of fat.
Now you need to know how to start burning your fat for energy an nothing else. So like i said before once you burn up all your stored energy(carbohydrates) on weights, then you can start burning the fat. Remeber once all the stored energy is depleted, wich takes half hour to an hour to burn, your body either uses your muscles or fat as energy. This is why i said a low intense cardio exercise for half hour, this will burn up fat the quickest way.
If you are only looking to lose fat and gain a lean muscle mass. muscular endurance exercises will be ideal for you as this builds that physique. muscular endurance exercises consist of high reps. such as 20 reps 4 sets of seated rows. Do a 45 min session of muscular endurance weight training then jump onto low intesity cardio. You should be well on your way to losing fat and getting toned. Tony D
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