How should I exercise to lose weight, based on my current body structure?
At 13 (almost 14, three months), I’m 5′10 (probably done growing) but 190 lbs. My target goal (and what the doctor says) is to be at 160 lbs, maybe slightly less. How should I lose weight, and what techniques should I use?
Currently, I’m doing some sit-ups, lifting weights, squats, walking on the treadmill, and go outside, just to shoot solo shots.
Hi!
Losing weight is never an easy thing, but you need some activities that are "cardiovascular". This means that you need to do some activities that will make your heart beat faster and make you sweat a little, too. Walking on the treadmill is great for that. You should do maybe 30 minutes a day if you can and you will see yourself begin to lose weight.
If you like to dance, run, walk outdoors, play tennis or something else like that, that would be a good substitute if you get bored with the treadmill. You can switch off and do a different activity on different days. Be sure to do something you like to do, though because it will help you keep interested in your goal longer.
Weights and squats are good for muscle strength which is also important in keeping strong healthy muscles and bones. Many people overlook this part. Try to do at least 10 minutes of this each day or 20 minutes every other day.
Don’t skip meals even though you may be tempted to. This will mess your body up and it will "fight" to retain your extra weight if it begins to think it is being starved. This is called "resistance" and it can be an awful thing to overcome when trying to lose weight. Losing weight this way will only slow down the process and when you do lose weight you won’t be able to keep it off.
Add more fruit and veggies to your diet and cut out the soda pop, juice, candy, other sweets and anything fried. I know this is really, really hard. You should have some of that stuff once in a little while, but try to get that yummy-yucky stuff out of your diet while trying to lose weight.
I don’t know that shooting (do you mean skeet or clay shots?) is really an exercise or that it will contribute to your goal.
Good luck and remember to do things you like!
March 13 2010 03:24 am | exercise to lose weight
March 13th, 2010 at 9:10 am
Wow! You’re extremely fortunate to have that height! I have always struggled being 5′1!
I see a Personal Trainer and he has me on a 4 day workout. I do abs every day. Then one day I focus on legs, one day shoulder/chest/back, one day bicep/tricep. Then I have 3 days of cardio each week. So pretty much one day I can pick my weight training or cardio to do alone.
It sounds like you’ve got a really good idea of what to do…
At this point I would also make sure that I am incorporating the healthy eating so that you make a lifestyle change…not just a diet.
For me, both work hand in hand….If I eat better…I feel like working out…if I work out…I want to eat better so that I don’t negate all my hard work.
Try looking into a program like Weight Watchers…I have done it before and it can definitely get you on the right track for both working out and eating better.
Good Luck and be happy to have that must height!
References :
March 13th, 2010 at 9:49 am
Keep up your current exercise program because it’s real good for your age. Be careful on the weights because you could be doing certain lifts improperly and that could damage connective tissues in the body. Your still growing so get it out of your head your done. Your diet is 75% of your progress or failure so if you, as most 13 year old do, enjoy fast food, junk candy, hot dogs and other high fat non nutriant foods rather than good healthy foods your not going to reach your goal. At your age it’s tough to eat healthy when all your friends are eating what ever they want in the fast food or junk food stores. The challenge you face is resisting it and carrying more about your health rather than fitting into what they eat. There not bad friends it’s just your nutrition is more important to you than theirs is to them. Good luck and continue to work hard at your goal.
References :
March 13th, 2010 at 10:19 am
Hi!
Losing weight is never an easy thing, but you need some activities that are "cardiovascular". This means that you need to do some activities that will make your heart beat faster and make you sweat a little, too. Walking on the treadmill is great for that. You should do maybe 30 minutes a day if you can and you will see yourself begin to lose weight.
If you like to dance, run, walk outdoors, play tennis or something else like that, that would be a good substitute if you get bored with the treadmill. You can switch off and do a different activity on different days. Be sure to do something you like to do, though because it will help you keep interested in your goal longer.
Weights and squats are good for muscle strength which is also important in keeping strong healthy muscles and bones. Many people overlook this part. Try to do at least 10 minutes of this each day or 20 minutes every other day.
Don’t skip meals even though you may be tempted to. This will mess your body up and it will "fight" to retain your extra weight if it begins to think it is being starved. This is called "resistance" and it can be an awful thing to overcome when trying to lose weight. Losing weight this way will only slow down the process and when you do lose weight you won’t be able to keep it off.
Add more fruit and veggies to your diet and cut out the soda pop, juice, candy, other sweets and anything fried. I know this is really, really hard. You should have some of that stuff once in a little while, but try to get that yummy-yucky stuff out of your diet while trying to lose weight.
I don’t know that shooting (do you mean skeet or clay shots?) is really an exercise or that it will contribute to your goal.
Good luck and remember to do things you like!
References :
March 13th, 2010 at 11:03 am
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Cheers
References :
March 13th, 2010 at 11:31 am
The way not to do it is starve yourself, to start with. Just exercise and eat right. I did….lost 90 LBS because of it. Starving yourself won’t help at all. Drink more water, eat less before bed, and don’t eat for stress are the 3 things I follow and i’m going pretty well if i don’t say myself. 90 LBS isn’t anything like 5-10lbs so take my advice. If you want anymore details, feel free to email me. ~Adia
References :
I LOST 90 lbs