Exercising help, losing wieght...?

Question

I'm a a 150~ lb 5'8 14 year old male.

My problem is, I walk 2 miles faithfully everyday , and I average 24:23 minuites.

My legs, are, well, getting bigger, and I'm getting more muscle tone ect. but, my problem is I have some breast addon fat (ulgh) and I have a bit of belly fat ( not too bad because I can see my ribs, but just the outfit, not each indiviual one) .

I'd like to trim up those places, but when I exercise with walking, or cycling I just don't anything up there. I'm getting a lot of leg muscle, but that's it.... HELP PLEASE

Answer 1

I hear questions such as this on a daily basis, both from our clients and from people standing in the grocery line with me who want to know what exercises I do for such a toned stomach. The answer never changes. SPOT REDUCING IS FOR THE LAUNDRY!! You cannot remove fat from an area by doing an exercise anymore than you can turn an apple into an orange.

Your legs are most likely getting bigger because you are doing cardiovascular exercises which put emphasis on the legs. It also sounds as though you may not be doing your cardio intensly enough to actually continue with your fatloss efforts. I don't know if you are doing resistance training to put muscle on your body, if you are not, you should be doing some light weight training or bootcamp type training. (assuming that you do not have any injuries or that your doctor has not advised you not to do so)

You might want to try adding jogging intervals (a minute or two) to your walking regimine. This will help get your heart rate up so that you will burn more fat. Gradually increase the intervals each week until you can run (or jog) the entire 2 miles

That having been said here are a few facts which relate to your problem

There is simply no such thing as localized fat loss. The reality: muscles that are stimulated with exercise will increase in size, regardless of what type of exercise gadget is used to “tone” an area.

While resistance training is vital to overall fat loss and sculpting the body that you want, “overtraining” an area with the hopes of “toning” it will lead to muscle being added disproportionately and the area getting larger. If you build muscle more quickly than you strip fat in any area , it will get bigger.

Many people focus on exercising a particular body part that is hidden by fatty tissue in an effort to "burn away" the localized fat and expose toned muscles. No amount of dips, lunges or abdominal work will “burn” the fat off in a particular area. Unfortunately, most people cannot see their beautiful toned muscles because they are covered by a layer of body fat.

That said, here are the facts regarding “spot reducing, toning and “firming”

1. Body areas that are not “toned” simply contain excess body fat.
2. Physiologically, muscle is always firm.
3. Our bodies are genetically preprogrammed to carry a certain amount in a particular body area.
4. The area of the body that first notices a decrease in body fat will vary from person to person. It is genetically predetermined
5. To lose fat from your body, an energy “deficit” must occur (e.g.,you must burn more calories than you consume).
6. It is impossible to “firm” fat , nor can you “tone” muscle.
7. No one can predict which area of his or her body will lose fat first.
8. Eventually, you will experience fat loss in the more difficult areas if you lose overall body fat.

Tips for a toned, firm bod:

1. Perform a well rounded resistance program at least 2 days a week to add lean body mass (muscle) to your frame, sculpt and shape your body. This will increase your ability to burn fat and food calories as well as your ability to sculpt your body just as you would like it. (Each pound of muscle burns about 40 calories metabolically, each pound of fat about 3).

2. Perform a minimum of three 30 minute sessions of cardiovascular training each week to stimulate fat loss.

3. Watch your serving sizes and portions. Eat a balanced diet of carbohydrates, fats and proteins. The American Heart Association recommends a general guideline of 60% of your calories from carbohydrates, 20% from fats, and 20 % from protein. That's not optimum, but it's far better than the mix most people try to use.Check this out for more info on this topic
http://mypersonalfitnesscoach.com/infose...

4. Remember that calories count. If you eat more than you burn, you will add fat regardless of the source.

5. Avoid or limit refined sugars, sodas, and processed foods.

6. Drink a minimum of 64 ounces of water each day.

That having been said, your headaches are most likely coming from poor form, tensing the neck and upper back ...

Answer 2

I think there are 2 problems here; 1 is the type of exercise and 1 is your diet. Lets take exercise, at your age you should have unlimited energy. You should try to play some team sports such as soccer and basketball. Walking 2 miles is nothing for someone your age. Try running instead, its not how far you go, but the intensity.
2. What do you eat? Do you eat fast food, drink sodas, and eat junk food. You need to stay away from these items. The secret to losing weight is to burn more calories than you take in. You also need to drink pleny of water. Try this advise for a while and see what happens. I think you are too young to start lifting weights, but give it a year or two anf then join a gym. Going to a gym on a regular basis and a healthy diet will make you lean and musculat. Good luck.

Answer 3

Ever try hitting the gym?!?!?! you won't be able to tone up or add muscle to your upper body without giving it some resistance. you can't work your arms the same way that you do your legs because your legs have the resistance of your own body weight. If the gym isn't for you and you don't have much time for doing any other sort of workout, you can do other simple things such as....with your arms straight out at shoulder length, make small circles with your arms going in one direction and then after about 2 minutes reverse the motion. this will help tone your arms. You can also tighten/strengthen your abs by constantly tightening or flexing your abs throughout the day. For your chest just do push-ups, all varieties (this will also depending on the position of your hands, make your arms stronger) Again your results with exercises like these will be slower than with weights, but over time will get you the results you want.

Answer 4

Here is the answer you probably don't want to hear or maybe can't afford:

Find a personal trainer that has a device that can pass a low level electrical current through your body to get an accurate reading of your Hydration level, lean muscle mass and body fat. If it is a good machine it will also give you a basal metabolic reading as well.

DO NOT USE THE SKIN CALIPER test. A lot of personal trainers will tell you it is just as accurate. NOT! The machines that are out on the market today are very good and give readings within minutes.

Once you know your real metabolic rate (it may surprise you by being lower than you thought!) then you can adjust the amount of calories you consume each day.

Eating specifically for my metabolic rate helped me lose 20 pounds. It is sooo easy to overeat in the U.S. By being aware of how much you should consume you may find your body more cooperative to your physical appearance goals.

good luck,

-Vic

Answer 5

You can't target your weight loss. With men, we tend to gain weight in our stomach whereas women gain in thighs and posterior.

Best thing to do is to vary your workout in order to get your heart rate. If you don't want to do anything other than walking, then I would suggest walking faster and try increasing your difficulty. Try swinging your arms to increase your heartrate. You can add weight resistance for additional difficulty.

I would sugest adding more excercises; jogging, cycling, etc. At 14 you should be outside and being active. Get started early on a healthy lifestyle. It makes life easier as you get older.

Your diet is what's holding you back. The Atkins diet is very useful for men. I don't recommend this at your age. However, If you opt to go that route, supplement your diet with vitamins. Otherwise, watch your carbs and fats. Eat small meals, 5 times a day.

Answer 6

Check out your local 24HourFitness club. They accept fitness enthusiasts from the age of 12. I can't wait for my son to join me. Unfortunately he's only 9. It's amazing how many options you have in there. The equipments are color coded. Each color is for a different body part and are in one particular area of the gym. They will offer you a package to get a personal trainer for about $250. If you can't afford that just say no and accept the 50 minutes free assessment instead- to get you acquainted with the equipments. Group classes are being offered, too, such as Yoga, Pilates, Salsa Dance etc. They always come up with good deals.... check it out!!!

Answer 7

You will burn more if you vary your intensity every few minutes. Break out in an all out sprint for as hard and long as you can maintain it and then walk a few minutes. Try to increase you workout to 30-45 minutes.

Get some dumbbells or a resistance band and when you get home add in some chest exercises and crunches.

Answer 8

sure i can help you i can help you over email i'll tell u threw here first keep walking if u have been walking 2 miles every day for more than a month take it up a notch start walking 4 miles now and have lots of water with u it will increase your matabalism thats good um lets see........... eat healthy like fruits veggies drink lots of juice and water keep doing cardio exercise play a sport like if ur in high school join sooceexercise for like 3 times a week believe me if u do exercises and eat healthy ull lose like 5 pounds a month

Answer 9

Ofcourse exercising helps in losing weight , but not only exercise but also u should control in ur eating habit. Don't take rice too much . Take chapatis instead of rice. Only two chapatis u should take in lunch & dinner with a small quantity of dal or vegetable. Skip ur breakfast. U can take only a glass of milk or juice in the breakfast. Do Pranayam followed by Exercise regularly in the morning.

Answer 10

Sounds like you need to add some resistance training to your regime. Try starting with push-ups (wide arm base) and ab exercises. That will help to develop definition to the muscles and focus on the areas you're complaining about.

Hope that helps.