Need help dieting

[michael 14]

Hello, I am 14 years of age and I am very unhappy with my body. I am fat and have been this way all my life. I am about 4'11 and I weigh 108. I really want to lose all this fat. Does anybody have any suggestions about what I should do to get lean? I am familiar with body fat percentages and I believe that I am about 30% body fat. I really want to be a lean kid but I don't know what foods to eat and when to eat them. I don't exercise and I don't even know what kind of exercises I should do. I only exercise during my P.E. class in school. If someone could help me with a meal and exercise plan for my age, I would really appreciate it. Thanks. I am really serious about this. This is not a joke. I found this web site through a search engine and I do not use any type of steroids and don't plan to use them.

 

[xcelbeyond]

Well - you have the right frame of mind. We can all be better than we currently are.

You have your whole life in front of you. Just work with weights in the 10-15 rep range. LEARN HOW TO DO THEM WITH GOOD FORM (don't worry about the amount of weight).

Don't worry about your BF yet. Hell, my oldest daughter didn't start slimming down til she was older than you. If you want to watch your diet, stay away from SUGARS. You'll still get plenty of sugar by accident.

Use the search engine here and read my signature

xcel

 

[md2b]

Well, since I was a fat ass when I was younger, I can sympathize. I can understand the negative impacts that it can have on your self esteem.

Most people are looking for a pill that they can take, or for immediate results. It's not quite that simple. But weight loss itself is simple. Just use more calories than you consume. For someone your age, your metabolic rate is already pretty high since you're still growing. I wouldn't go on any sort of extreme diet, but like excel said, be mindful your sugar intake. One simple way to begin this is by not drinking soft drinks. Instead of eating 3 doughnuts, have one.

As far as a routine goes, it depends on you. You don't have to join a gym for this part. What do you like to do? For starters, spend more time outside and less time watching TV. If you feel inclined to do some exercise, do what you enjoy. Personally, I detest running but, bike riding sits well with me.

Don't expect results overnight. It's a gradual thing, but I applaud your desire for bettering yourself. Good luck.

 

[bigarms]

First thing you need to do is get rid of the Playstation 2 and go outside and walk, run, or jog around the block......exercise is the key here......just do something. Lower your diet of excess sugars such as sodas, candy, etc....and eat a balanced meal and not fast foods.

You have the right frame of mind ,,,you have identified a problem and want to change. Establish yourself some goals....short term and long term for everything. Then challenge yourself to go beyond these..... I live by the 3 D's.....dedication, desire and discipline.

Go for It.......you can accomplish more than you can dream.

 

[Queefer]

I agree. Get and stay active. If I knew then what I know now, umm. Well anyway, start lifting weights and in a year you'll have a more appealing body then 90% of the other kids. Chickeys dig good bods.

 

[Queefer]

PS. The most important thing in your life right now should be how you can go about and what you can do to get more hpoa's(hot peices of ass).

 

[xcelbeyond]

and what you can do to get more hpoa's(hot peices of ass).

LOL!!!!

xcel

 

[big_byrd52]

I agree with what everyone has already told you. you have made the the right choice to ask for help, there are plenty of guys on here to help u reach ur goals. the main advise i can give is to learn as much as u can about training and nutrition. if u are really serious, then read eveything u can get ur hands on about it.

as for a workout routine, stick to the basics. i was in the same boat as u at 14, execpt i was 4'11 135-140! I did alot of walking, playing sports like ultimate fresbie, flag football, anything that kept me active. I also began doing push-ups, situps, pullups, calf raises and other stuff without ever going to a gym. i got good results from that for a while.

every night i would do those exercises. i would pick a number and do however many sets it took to get there. for example, pushups. i would pick say 100-150, and do sets of 20-25 until i got to that number. be realistic with number u pick, if u can only do 15 pushups, set ur goal for the night at about 75. try to decrease the number of sets it takes u to get there each week. lets say the first time u try it takes 7 sets to get there: 15, 13, 13, 10, 9, 8,7-- or something like that. work till u can do it in 5 sets of 15, then increase the total number by 15-20 more.

do u understand what im trying to get across? if u have more questions just ask, we are here to help.

 

[michael 14]

Well, thanks for the information. I just need to know when I should do everything. A small schedule would be perfect. Anyways, I wake up at 6:30 to go to school and I return at 3:30. Homework has been high this year so I just don't know when to do all these workouts and nutrition plans. Thank you.

 

[BigBoyJ]

You have a good attitude with this and that's the beginning. The next step will be to start educating yourself. I was about your age when I started training. Go to a bookstore and look for some books on beginning weight training. Start reading magazines like muscle & fitness and flex. When reading the magazines, ignore the supplement info. Over 90% of it is bullshit because most supplements just don't work. Even though all the ads are crap, the training info and dietary advice are pretty sound and will give you a place to start learning. Like the others said focus on your diet. Here's a little sample plan.

Start learning about protien, carbs and fat grams and how much of each different foods contain. While trying to lose fat, keep the carbs (sugars) low. A simple way to keep your diet in check is by eliminating all processed foods. Processed foods are foods that do not occur in nature (all junk food, lunch meats, sodas, chips, etc.) If you are eating naturally occuring foods only, you will be on to a good start. This takes getting used to, so don't try to eliminate all processed foods at once, just eliminate them slowly over 4-6 weeks. Keep protein as the staple of your diet (baked chicken, tuna, lean beef, turkey)

As for the training, just do it whenever you have time. The most important thing is just staying active. I doubt that at this time you are interested in developing a bodybuilder's physique, so your excercise choice should just be something you enjoy doing. Go swimming, bike riding, play tennis, basketball, football, whatever. Just try to do something everyday for an hour or two that gets your heart rate up.

There's a lot to learn, my young friend. Changing the body into what you want it to be is a science. Just start educating yourself and you'll be on your way.

If you have any questions you can pm me, or feel free to email me. I'll help you out however I can.

 

[rugbythug]

In my opinion the Body For Life Book and workouts would be a great place for you to start. Easy to read and follow.

 

[big_byrd52]

another good book would be BRAWN by Stuart McRobert.

i used to do all pushups and stuff at night before going to bed. i had a busy schedule being in military/boarding school too.


try this on Monday, weds., and friday nights before bed. or sat night if u go out on fri.

-pushups: 120 total, try doing 6 sets of 20 or so.
-bench dips( explained below): 150 total, about 6 sets of 25
-pullups: 75 total, as many sets as it takes. do with palms facing u and away from u.
-crunches/sit-ups: 150 total, about 6 sets of 25
-calf raises 3 set to failure.

its a good start that doesnt take too much time and will give results.

 

[michael 14]

I really do have a problem doing push-ups and pull-ups. It's odd but I can't keep myself up even doing 5 push-ups or pull-ups. I can do everything else, I believe but not pull-ups or push-ups. I believe it's sort of odd that I can't but maybe it's because I am kind of overweight and I can't lift up my body. Thanks.

 

[mark mcgwire]

I really do have a problem doing push-ups and pull-ups. It's odd but I can't keep myself up even doing 5 push-ups or pull-ups. I can do everything else, I believe but not pull-ups or push-ups. I believe it's sort of odd that I can't but maybe it's because I am kind of overweight and I can't lift up my body. Thanks.

Those ideas were just suggestions. Start by doing whatever you can and keep trying to increase each week. If you can, it's a pretty good idea to keep a log in a notebook. This will allow you to see the progress you've made over time.

 

[big_byrd52]

yes the log is a very good idea, this way u can see tangible results. the numbers i tossed out were just suggestions.

this will help for ur pushups, instead of staying on ur toes, put ur knees on the ground and do them. this will take off some weight and make them easier. As for pull ups, the only suggestion i have is to get a pullup bar that will remove from the mountings easily. instead of putting it at the top of the door, put it about 6 inches abouve where ur outstrected arms would be when laying on the floor under it. this way u could slide the bar out when ur done and wont be in the way.

the reason for this is to do kind like a pullup with less weight. these changes will help u build a soilid base to progress to the full movent. And like i said adjust the total number so it fits ur current strength level. they should be right if u make these changes though.

good luck, and keep us updated on ur progress. stick around and learn. later.

 

[bigarms]

Hey I understand that you are having trouble doing pushups or pull ups but don't give up. First how many can you do....this a starting point....even if the answer is zero. From here you build on getting to 2 or 5 or 10....catch on. Everyone has to start somewhere. None of use walked into a gym and started benching what we can bench now....it took time and progression. Every exercise or lifting weights is a progression to a higher level.

Start by writing down the exercises that you are doing # reps and weights. From here you should be progressively moving up to another level. Focus on form.....it's more important than doing more wrong....don't cheat just yet.

shout back if you have questions...........bigarms