Quote:
Originally Posted by clarkroe9
Well Im kind of new on here and thought maybe you guys could help me out.
Im 15 years old, 5' 9", and 160 pounds, but it varies from 155-160.
I believe I need to loose weight no matter what the people around me say. I also would like to get into a fight training program, but for the time being just loosing weight would be good enough for me.
I was wondering if I could get any help with diet plans, exercise plans, and anything else that could possibly help me loose the weight and loose it fast, I dont want to weigh as much as I do, and if I did I would want all of what I weigh to be muscle.
thankyou
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Actually, Clark, that height and weight is about dead on for your body mass index; which is an index that formulates healthy weights for specific heights. So, I really wouldn't worry about it too much. Muscle is 4 times as dense as fat. So, if you add muscle youre going to add some pounds, but that's not a big deal. For two reasons. First, it's not so much about how much you weigh, but rather how you look. So, if you weigh 5-10 pounds more, but look ten times better...who cares? Second reason: Each pound of lean muscle you add to your body burns an additional 150 calories a day without having to do any additional exercise! So, that alone is going to burn up more fat. And, back to the BMI thing...if you're of muscular build you can actually get away with being a few pounds over that and still be safe.
Now, you can do all the exercise is the world but if your diet sux...it don't matter jack. I'll give you some basic principles to get you on the right track, and we've all discussed loads of diet stuff on here. So, please look around for some extra tips. But, anyrate, you want to stray away from processed sugars...things like starchy pasta, white rice, and other things out of a box. Avoid candy and junk food, cut out pop with sugar in it and anything that has High Fructcose Corn Syrup on the label. White breads blow too. Avoid foods high in saturated fat and/or that contain transfat ( i.e. french fries). Switch from whole or 2 % milk to Skim or 1% milk. Look for items that have reduced fat levels on the label, with the exception of Peanut Butter...Peanut Butter has healthy fats that you want.
Eat lean meats (skinless Chicken and Turkey, lean pork, lean beef, etc), loads of veggies and natural fruits (just not dried fruit...it has added sugar...unless it's specifically says it doesn't or is homemade), drink water and sugar free beverages. If you can afford it, buy a protein powder that has 0 sugar and says 100% Whey Protein...this protein is best absorbed by the body, but Casein, Soy, and Egg Proteins are all decent choices too...they just have longer absorption times. I take a Whey before or after I work out and a Casein Protein late at night before bed or for breakfast...so it helps me feel full longer. Nuts...particularily Almonds and Walnuts are great for you. Salmon, Tuna, Tilapia are all great fish sources...just make sure it's not fried or breaded. Eat bread that says it's 100% wheat or whole grain. Whole grain/wheat pastas, Pita's etc. And take a good multi-vitamin. Those are some basics...not all of them, but it'll get you started diet wise.
Exercise wise: With weights at your age I'd focus on laying a good muscular foundation...you can do all of the extra fancy variations/varieties in a few years. Bench Press, Dead Lift, and Squat...should be your 3 primary lifts. They are whole body lifts and work several muscle groups. Pull Ups, leg presses, curls, crunches, leg lifts, rows, core stabilizations are all good to throw in too. Sprints for 20-30 seconds with rest inbetween for 10-15 reps are good as well as some long distance slow jogging a couple of times a week. Hope this helps. If you have any questions fire away...we'll all do our best to help you out as we can.
Advice for a kid?
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