lose weight and gain muscle?

Question

How can i lose weight and gain muscle?? im a teenager?
well im 14 almost 15(in august) and i'm overweight. im 6'(1.80cm) and 222 pounds. i've started lifting weights(dumbells) of 10 pounds(each) doing 12 sets and 3 repetitions...after i wake up and before i go to sleep.....by the way i dont want to stunt my growth any help will be welcome

Answer 1

The right number of calories from protein, carbs and fat will help you lose weight and gain muscle. This calculator should help you with those numbers...
http://fitness.bizcalcs.com/Calculator.asp?Calc=Calorie-Composition

Good luck to you!

Answer 2

You have to eat less. I always gain weight when I work out. Get on a fitness plan and find something YOU can stick to. Muscle is heavier than fat, but eating a lot and working out a lot gains weight. You need more cardio and less pumping iron or a really good combo of both. Find a buddy and try new things, even if you feel stupid. Try the new exersize 3 times before you decide to give it up (if you don't like it)

Answer 3

Build Ripped Muscle Fast

Answer 4

Strength training will help you gain muscle, sure, but if you want to lose weight, you'll need to add some aerobic/cardiovascular exercise to get your heart pumping to burn more calories/fat. You need to make sure you're lifting a comfortable weight for you - you should be able to do about 2 sets of 12-15 repititions comofortably. Check out a website like sparkpeople dot com.

Answer 5

Good for you! Weight lifting is a good way to build lean muscle mass, but you will also need to start adding some cardio exercise to your routine in order to burn fat. I'd start with walking at least 30 minutes every day eitehr outside or the treadmill. Try increasing your speed. You can also do walk/run intervals.

Answer 6

Aerobics!! I swear, it's not just for women and it will make you lose pounds!! If you don't want to do aerobics, start off with walking, this will help your body adjust to the increased physical activity until you can start jogging and eventually running. For losing weight it is actually really good to walk, run, walk, run..... Since you are overweight (and I'm not picking on you) it is really important to pay attention to your heart rate. I know that you are young but with physical activity your heart rate increases and stopping too suddenly while working out can hur your heart. Try the elliptical if you can get to a gym, it burns calories faster. And try a neoprene belt, I just but the link below. They have different kinds on Amazon.com and they go around the belly area to help you lose weight.
Also, watch your diet. Count calories to see where you are overeating. No fast foods and stick to lean meats, veggies, and fruit. Good luck!!!

ps-Glad that you are taking the initative to take care of yourself. It's not just about losing weight, its about your health :)

Answer 7

After seeing this I just have to share something because I spent several years jumping from diet to diet without seeing any results until I came across Pams magic plan (google it). It is without a doubt the best results that I have ever had and it is still working to this day.

Answer 8

Celebrate Meatless Mondays by making a meal starring beans (another weight-loss aid). You'll love this sweet potato and black bean burrito.

Answer 9

High protein, low carb. Exercise.

Protein is what muscle and all your body's cells are made of. Carbs just raise insulin and make you gain fat. Protein gives you just as much energy, if not more.

Answer 10

After reading this I really want to share something because I spent many years switching from diet to diet without acheiving any real results until I discovered Pams magic plan (just google it). Without doubt its the best results that I have ever had and it is still working to this day.