Hey guys, i'm currently 15 years old, about 175cm and i weigh about 76kg.

Ye i know its quite a bit for my age, but im more buch that fat :-P What I want to do is to loose some of the extra flab that i have around my lower abdomen area just under my belly (its not the soft kind :S it's hard, i can push and pull my stomach almost makes me look pregnant ), also the flab above my hips =/ and the fat on my upper torso (ha ha make fun man boobs :P) which i want to get rid off.

Currently, the main workout that I do is a lot of biking, switzerland is a very hilly (dont know if thats a word or not :P) place and you get lots of uphill, i bike around 5k per week so my calve muscles are set :P. I do some small sessions with 3.5kg weights, i mainly work on my pecs with those in the hope to loose the fat for that i lie down, strecht my arms out and then lift up keeping the elbow straight around 50-100 times. I do as many pushups as i can within 2 minutes usually rounds up to around 70 or so, I do quite a lot of crunches or situps, i do the regular ones 50 times where you have your legs lifted and knees bent at a 90° angle, another 50 lying on my back keeping my legs straight and lifting them up, and 35 lying my back with my legs straight point up and reaching up to touch my toes. I do most of these with small breaks about halfway through each exercise, otherwise i would die

I try to do that 2-3 times a week depending on how lazy i have been :P Now what i need to know is that should there be more to it that i should be doing? are there some excercises sports i can take part in too which help the body in general? I will be picking up some long distance running (I cant do too much sport involving running and jumping because I had osgood schlatter disease, a growth problem on both knees which has been treated but it still hurts after excessive sports)

im planning on loosing weight during the summer so i would really like if someone could help me set out some sort of very basic weekly/daily workout plan, that would be awesome

Last question, are there some food types which can somehow "magically" help the digestive system or something like that, or beneficial to the body? what kinds of foods should i stay away from? i know the complex carbohydrates and sugary cafeine drinks are no good :P but something in particular that most people don't know about?

Sorry for rambling on so long but i appreciate if anyone leaves a comment

please do some searching on the site. We have a Nutrition section with some Sticky posts at the top (like the grocery list) to help with diet.

I'd look into a comprehensive, full body routine, in addition to your cycling for cardio. you need heavier weights... 3.5kg is light...too light to be good for most exercises.

ye i started getting the feeling that the 3.5kg weights are getting a bit light, im going to be getting some 5kg weights next thanks