Lose a little weight, get fit?

Question

Hi. I'm a 16 year old male, about 5'8", 155 pounds. I would like to lose a bit of weight and get fit. My family and I are heading to the beach (NC coast) towards the end of summer, and I would like to get in shape (or close to it).

I also have rather large 'man-boobs' (or whatever you want to call them), and they are somewhat embarrassing. My legs are also fairly wide. I am not looking for a six-pack, or even a four-pack. All I really want to do is lose some weight and reduce my chest size a bit.

If it helps, I have a BMI of about 24.9 (categorized as overweight).

Can you please help me with diet suggestions and maybe a sample exercise plan? Thanks in advance...

By the way, I am not going to buy a gym membership or go to Weight Watchers or anything--I can't afford it. I just want something I can do personally or with a few friends.

Answer 1

go running every other morning

Answer 2

155 is not really overweight for 5'8. You just need to tone up, and, in the process you'll drop a few pounds of fat. You can easily accomplish this before the end of summer. But you have to commit to it. If you only make half an effort you won't see the results you're looking for. Here's how. Start a cardio program, either treadmill, if you have one at home, or speed walking/jogging if you don't. Some very simple exercises that you can do at home to eliminate your flabby "man-boobs" are pushups. In addition you can do isometrics (go on line and you'll see pix of how to do them).
The best overall exercise that you can do is a squat. You don't have to use weights. Just put a broomstick over your shoulders. Remember to keep your feet FLAT on the floor. Don't forget crunches. Not situps. Crunches.
Do these exercises in 3 sets. And do as many as you can, especially the pushups. STRAIN TO DO THE LAST ONE in each set. Don't forget your diet. You have to burn up more calories than you ingest to loose weight. Scientific law. No need to starve yourself, simply count the calories, and make sure that not more than 20-25% of the calories are derived from fats. Watch the protein. In fact, cut it out almost entirely. Eat a lot of complex carbohydrates, ......beans, pasta, potatoes (not french frys) etc. Watch the sweets, and drink a LOT of water. AT LEAST 8 8 oz glasses per day.
Finally, don't eat anything within 2-3 hours of bedtime.
Do these simple things and towards the end of summer you'll be "dumbfounded" in the change in your physique.

Answer 3

cutting carbs and sugars is the fastest way. It sucks, it's miserable and temporary, but it will get you slim quick. If you live with you're family and don't do you're own shopping, just skip the carbs at meal time. Just eat the meat and veggies, and a salad with every meal. Watch the carbs in dressings too. Italian or oil and vinegar is you're best bet. Do Not Eat Sugar! Use slpenda or sweet and low if you have to. I lost 10 lbs in 1 week doing the Atkins, but I felt weak and fatigued. Now I just aim at 10 and usually end up with 20, which will still make you lose weight. If you have to eat carbs, eat the right ones. My rule of thumb is to not eat anything white except for cauliflower. White potato, flours, sugars,bread....they are all fattening. Brown rice and sweet potato are better carbs, but you still want to eliminate them for the first couple/few weeks. Burning calories by power walking or rollerblading (or what ever you will actually do and not get bored with) will help a lot. Email me if you would like any more tips! Good luck!
Oh, and lots and lots of water!!!! diet soda is no good for ya, water tricks you're stomach into thinking it's full and makes you're skin look nice. If you're well hydrated, you'll tan better too!

Answer 4

Hey Mark.

I suggest you get out every morning and go for a brisk walk. Then slowly move to jogging and then move up to running. It's completely free.

Also exercising in the morning means that your metabolism will speed up and will help burn calories during the rest of your day, you'll feel more awake and you wont have to worry about going for a walk later in the day when you're too tired.

Eatting is important too. Don't read labels, chances are you wont understand them and also don't be fooled by the '99%' fat free. It's not true. Eat fruit and veges and eat lean meat. Don't eat after 7pm at night and drink plenty of water. Avoid fatty foods like pies and pizza and sweet lollies.

But it's alright to treat yourself.

Also I suggest you have a goal of how much weight you wish to lose.

I know it sounds really easy in theory but you have a goal and you know when your hoilday is. Try and get out and do atleast 30mins of exercise 4-6times per week and you'll notice the differents.

(Remember the scales don't always tell the exact truth. Don't weight yourself every 5minutes!)

Answer 5

find daily calorie intake 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 - it optimizes your metabolism)
5-8 servings of fruit and veggies a day
8 glasses of water
have complex carbs for breakfast - they give you energy
have protein (lean meat, legumes etc) for dinner - repairs muscle
cardio is the only fat burning exercise - it burns fat all over your body - you cant spot reduce body fat (running, cycling, swimming, jogging, rope jumping etc) -do it 4-6 times a week for 30-50min (ideally 45min because the first 20-30min body burns carbs and only then starts burning fat), light weight training (more muscle=faster metabolism)
dont consume foods that are made of white flour (white bread, cakes, pasta 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 6

the best thing u can do is workout everyday. do different types of exercises, that work for different areas of ur body. but do make sure that u eat the right foods, such as fruits and veggies and other things. replace the junk food with healthy foods. u can still eat what u want, just make better choices.

Answer 7

try some yeast cleanse and some oil of oregano! and let me know how ya do!