How do I lose weight and get some muscles?

Question

I'm 14 years old, 5'8" and 74kgs/163 lbs.....I'm overweight(duh)....how do i lose some weight and reduce my waist size? my waist is 36 inches....
And I wouldn't mind some abs to go with it!!

Answer 1

your BMI ( body mass index) is 24.8, the range for normal weight is 18.5 - 24.9 so your not overweight bu to prevent becoming overweight your could excercise and eat right -- maybe you could become a member at your local gym

Answer 2

First off drink LOTS of water. If you drink a glass full of water before you eat, it will curb your appetite. Drinking ice water burns calories. Don't eat junk food. And don't eat PAST being full. When you get full STOP! Don't take "just one more bite". It stretches your stomach to eat more than you actually need. This and daily exercise will help tone you up.
If it was possible, I would say get a job that you have to walk and lift constantly. But since your still in school, a full time job is out of the question. So I would suggest no TV. If you're in PE, really push yourself in all activities. When you're out of school, and done with your homework, don't just sit around. See if there's something, manual labor type something, that you can do for your Mom. I don't mean take out the trash. I mean fix something, from rearranging furniture, to repairs on the house or garage. Keep yourself physically busy, daily. It has to be a daily regimen. If you just do it here and there, it won't help nearly as fast or as much. That's for the weight loss.
As for the abs. I would get myself some kind of weights. I think the kind that tie onto your ankles, if they're heavy enough. But always, always work UP to whatever you do. Maybe do the leg lifts, you know, where you lay on your back, keep your legs straight and hold your feet about 6 inches off the floor. Work up from doing this for 5-10 seconds until it starts to get easy to hold them up for 20 seconds. Step it up 2-3 sec at a time. Then ad the ankle weights. The first time you do this, you'll know that it's working those abs when you feel the burn. Also do crunches or half setups. I couldn't tell you what body builders do to get the abs, but this is a start. Good Luck!

Answer 3

Do not drink any pop or eat any fast food. That alone will shed pounds for you. If you simply do that, run a mile a day to start with, do 50 crunches and 30 pushups a night to start with, and then start increasing gradually it will do the trick. I know that it may seem that my method is too easy, but if you are comitted you will loose the weight. YOu don't need some fad diet that you will fail at, just be healthy.

There are lots of other things that you can do, but the main thing is that you HAVE TO BE disciplined. If you are going to committ to loosing weight, you have to be comitted every day, not just when you feel like you want to loose weight.

Answer 4

First you have to realize that there is no magic pill that will work. It will take WORK and determination on your part. first, watch what you eat and how much. Young people think pizza and Micky Dee's is healthy food, but its not. Cut the fried foods, starches, and junk food, increase your exercise level. Walking helps burn calories, but a good, balanced workout will help you more.

If your school has a weight lifting program, go talk with the coach and get some pointers on what specific workout will help you and which areas it will help. If you don't have a weight program, most coaches in football and wrestling are knowledgeable about what to work and how.

Good Luck and don't OVER do it.

Answer 5

Eat nourishing food with plenty of fresh fruits and vegetables being part of it. Chew each morsel at least 32 times. This will activate signal to the brain as soon as u have had enough. Please eat only when u r hungry and not more than three times in 24 hours. Take only water in between. Besides this change in eating style, take regular light exercises and brisk walks every day. U will be able to gain/shed all extra weight gracefully and in a reasonable time span.

Answer 6

Try eating a healthy balanced diet, go to the gym and do some weight lifting/cardio. Make sure you get enough protein while lifting weights. What I did was do some cardio for a couple months to lose the unwanted fat, and then, I started lifting weights to gain muscle with the fat left over.

Answer 7

See ur image in your mind where you are slim , sleek and sexy.Trying out all clothes u like. Being the center of attraction in all places .Make some strong images in your dream.See them every day every hour and follow a good diet and exercise program.Its the mind that matters than all your efforts.If u think you can or u think u cant, u r right..So your WILL will burn calories than any Pill.

Regards,
ALMIGHTY

Answer 8

Go running everyday and do ab exercises that you find on the internet. Or for something less boring, get into a sport. If you don't want to be in sports at school, join a sport club or something.

Answer 9

your only 14 your still growing,dont too critical of yourself,just watch what your eating and drink a lot of water everyday,jog around the block everyday if its possible at 14 its not advisable for you to lift a really heavy weights,do some crunches and push-ups instead do at least 20 reps,of set-ups and push-ups everyday make sure you keep moving instead of watching t.v try walking outside for at least 10-15 minutes everyday aside from doing push-up.dont worry about your weight its just baby fats it will go away just keep moving

Answer 10

Exercise and diet changes. Check out the gyms in your area for a good exercise program and watch your diet for too many carbs and too much sugar. Give up drinking soda, eating fast food and stick with fresh natural food instead.

Answer 11

You need to start with light cardio and alot of muscle building activities (lifting weight and such). Muscle burns fat so the more muscle you gain the more fat you will burn. Eat right and take walks everyday. Weight loss is hard try not to get frustrated.

GOOD LUCK!!!