How to lose Fat and Gain Muscle?

Question

I weigh 205lbs and I am about 5Ft 11" - 6Ft 0". I am 14 Years Old I have also started going back to the gym, I want to tighten my Arms and Workout my Stomach? I dont have Abs and I want to get abs. What is a good method to do this?

Answer 1

find calorie/fitness calculator on the net, enter all your stats and it will tell you how many calories you need a day to maintain, take off 300-400cal off that number and thats how much you need to lose.
eat 5-6 small meals a day (eat every 2-3 hours)
5-8 servings of fruit and veggies a day
8 glasses of water
have complex carbs for breakfast - they give you energy
have lean meat (protein) for dinner - repairs muscle
cardio exercise 4-6 times a week for 30-50min, weight training (dont work on the same muscles two days in a row)
dont consume foods that are made of white flour (white bread, cakes, past etc.), sugar loaded foods (cookies, icecream, candy etc) and nothing fried, oily.
ofcourse you can spoil yourself once in a while with a little treat:)

Answer 2

1

Answer 3

You cannot spot train with your workouts. The only way to get abs, tighten your arms, and work out your stomach are to do full body workouts to burn fat.

This means cardio workouts 5x a week (biking, running - intense!), and also strength training 3x a week. You also need to incorporate core workouts into this regimen, choose at least 5-6 core exercises per workout targeting each abdominal group and also working to strengthen your lower back.

Diet - cut out refined sugars and fried foods. Eat fresh, unsweetened fruits and vegetables, whole grains, and lean proteins. Eating 5-6x a day, in moderation, and hydrating well will raise your metabolism allowing you to burn fat more efficiently.

Answer 4

Eat 6 small but balanced meals per day. Your carbs should be high in fiber, your proteins should be lean, and your fats should be sparing but high in the omega 3 & 6 fatty acids. Avoid greasy foods, alcohol, and candy.

Lift weights or perform power yoga. These are resistance exercises which will increase your lean mass and burn extra calories 24 hours per day. Also, some cardio helps.

Use a measuring tape instead of a scale to measure your progress because the measuring tape is more accurate.

Here is a sample workout and a sample meal plan:
http://www.spartafit.com/exercise/exercise%20program%202.php
http://www.spartafit.com/nutrition/sample%20meal%20plans.php

Answer 5

add protein... use protein drinks. they sell them in mix's at most places like target even has them. and lift weights. my boyfriend is going for the same goal. and remember muscle weighs more than fat. and he goes to the gym for about 90 minutes a day 5 days a week. and try not to go every day its harsh on your body. but if u drink a protein shake or the mix before u go to the gym every time and run about one mile first and use the weights for the rest of the 90 minutes u should see results after the first month should be amazing.... just play it safe and get into it. he started when he was about your age... and he is now 20 and looks amazing :) keep it up

Answer 6

As was told to me you need to have a balanced work out. This means not only do you have to lift weights, but you should run a lot as well. The thinking is that through running you will burn fat cells while your lifting will build the muscle mass.

You could also try swimming. Swimming is the total body work out that will not only work cardio, but also the muscles in your body.

Answer 7

Muscles are the "engine", that your body
uses to propel itself. they turn energy into
motion.You should include sufficient nutrients
in your diet for muscle development, More
datails are at

Answer 8

avoid fats,eat sprouds for gaining muscles.walk every day.