how to lose fat on my stomach and chest?

Question

im 14 and
i need to
lose fat on my stomach and chest

how do i speed up my metabolism

should i just work out alot
or would going into puberty get rid of all the baby fat

Answer 1

There is no site specific way of losing fat... the old myth about working your abs to burn belly fat isn't true. To get rid of love handles, you need to lose overall fat. That happens with exercise and watching your diet. More on that below.

The most effective way to lose fat is aerobic exercise in the "moderate" fat-burning range, ideally first thing in the morning before you eat. When you wake your body is ready to burn fat and your levels of growth hormone are highest at that time. Later in the day it can take up to 30 minutes just to put your body into a fat-burning mode.

Another overlooked way to burn fat is by lifting weights. Skeletal muscle has very high caloric needs... almost twice that of adipose (fat) tissue. Put on a little muscle and you will burn calories all day even at rest. Be aware that skeletal muscle weighs more, so with this approach you may see your weight increasing while your body fat is melting away. Not realizing this often stresses folks who think they should be losing weight as a measure of fitness. Forget the scale, look in the mirror and you will be happy.

For diet, keep a diary for a couple of weeks counting calories, grams of protein, and grams of fat intake. It is easy with online sources of nutritional information (type the name of the food and calories into the Google search engine) and packaging labels. That will let you quickly figure out where the fat is coming from in your diet.

Fat gives you 9 calories per gram. So take the number of grams of fat, multiply by 9, then calculate what percentage the fat calories are of your total daily calories. Restricting the calories from fat to about 20% of your total intake is ideal for a maintenance diet... that isn't overly restrictive. Of note, you need some fat in your diet. For instance, the body uses fat to produce hormones. Once you have a picture of how to modify your diet, you can drop the diary and just go back to it occasionally if you are wanting to tweek things further.

There is a subset of questions that goes further and asks about "How to get a six-pack?" The answer is the same. Six-packs are 20% abdominal exercise and 80% diet. There is one caveat... abdominal muscles will form in the position that you exercise them, so be certain to pull them tightly toward your spine while doing crunches, etc. Also, during most lifting, the "core is active" which means that you should be stabilizing with contracted abs then too. Fail to do this and the abs will form, but bulging outward and the result is not attractive.

If you are trying to build muscle as a way to lose fat, then you may need to increase total calories and specifically your protein intake. I target about 0.8 g of protein per pound of body weight each day when actively building. That is far more protein than most people need in their diets.

Hope this is helpful to someone.

Aloha

Answer 2

Yes, going into puberty will get rid of most of the baby fat. However, you can try doing YOGA in order to speed up your metabolism. Remember to follow the instructions carefully.

Answer 3

reduce ur intake of simple carbs like white rice, bread, pasta etc.

for the stomach - do crunches relentlessly. they are the only solution to tone up ur abs

for the chest - i'd suggest some form of resistence training (dumbells, resistence band, weights) anything thats appropriate but dont over do it. 3 times a week should suffice.

Answer 4

My best advice is to do three simple things.

No television or video games
No fast food or bagged food
Eat as much as you want of food with a memory of where it came from, like frsh cooked veggies, fruit, baked chicken, beef, etc.

Ok three things. Get lots of exercise doing things you like to do.

GOod luck, I bet you are just fine as you are anyway.

Answer 5

read tips on weight loss and some great exercise programs on this site

Answer 6

eat yogurt

Answer 7

go to gym