Need some Exercise Recommendations

Seeking some help

I'm 16 years old, weigh ~175, and I'm about 5'11-6'0.
Therefore my BMI is roughly a mid 23 to a low 24.

I have some stomach fat that I would like to lose within 6-7 weeks.
My ultimate goal is to lose 7-10 pounds.
My diet is very well balanced.

I have access to lots of running space outdoors and a full basketball + tennis court.
NO access to a gym.

My question to you: What is the best way for me, considering my age, to reach my goal within the time given?

Please be specific, (run lengths, sit-up reps, etc.)

Thank you

 

if you're looking to lose weight u dont need a gym. just concentrate on your diet, try to eat smaller meals but have like 5 meals a day. and pretty much to lose weight anywhere on your body you have to burn that fat.

the best way to burn fat is to use one of the largest muscles in your body. so pretty much just go for runs and jogs until you cant run anymore.

 

Since you say your diet is fine already, I suggest just running. Like the guy above me said. There isn't anything specific you need to do. If you would like, you could start trying to run a better mile or 2 mile or whatever long distance you can time your self with. Look up workouts online and train yourself to be a good long distance runner. Long distance runners are always thin and in shape.

 

1. I don't have the option to eat ~5 meals a day, I eat 3 well balanced meals.
2. I don't want to be "thin" **I'm already average weight, just trying to lose the little stomach fat I have before summer starts.

Please be specific...how often should I run...everyday, every other day, and how long (estimate) will it take to reach my goal?

Thanks!

 

If your diet is balanced and it doesn't give you excessive calories that you will need to burn off then focus on running:

Here's what I did to start my running routine-

If you're not a good runner you want to start off smaller, maybe half a mile to a mile but the idea here is to be able to run this amount at the minimum for the beggining of your training.

Now when you are more comfortable with running this length, slowly begin to increase the amount you run, you begin to condition your body to get use to running.

But the idea behind this is to know how much you body can handle, eat lots of bannanas to prevent cramping, stretch properly, and the two most important things:

BE MOTIVATED - Don't be lazy one day and decide not to do it, if you really want to lose the weight then you will run.
BE CONSISTENT - Like the above point, you will probably want to do it about everyday, I do it everyday after I get home from school or in the early mornings on weekends before I work.

From this work out routine as well as a balanced diet + kick boxing cardio, it's incredible. You will begin to have a better metabolism and begin to lose that weight and that fat.

 

Thank you zee.

I have a circle that goes around my entire neighborhood that I plan to run around, it's fairly big so whatever I can't finish I suppose I'll walk the rest home, and keep going more more each day. (Circle is probably 3miles or so)

I know it's hard to judge, but how long will this take out of my 6 week time frame?

 

I would recommend High Intensity Interval Training, you can google it to find the gist of the program (beats endurance cardio anyday). I would also recommend you do strength training simultaneously, and since you don't have access to a gym, simple body weight exercises should suffice (do these before you have something to eat). Crunches, wide grip bush ups, close grip push ups, chair dips, lunges etc.

All of this is assuming your diet is in check; you should be eating 500 calories (no less) below your maintenance, and you'll reach your goal in 2 weeks.

 

3 months ago: weighed 87kg (6"1.5 in height) and around 15% body fat
Today: weigh 81kg and just on 10% body fat, still going and aiming for about 9% fat and 80kg flat.

To put this in perspective, I started working out every day since february, mainly started off with cardio about 3km with lots of breaks. 3 months later now and I can run about 6km every second day without too much trouble (on the flat, but around my area its mostly hills so its a killer sometimes still).

I do weight training every day, and cardio (running, cycling etc) on every second day in between for at least 45 minutes to an hour. Weights at the moment are a bigger deal for me as I've lost enough fat that if I don't keep up the muscle work then I'll look too skinny - something I haven't been since I was quite young. But you can tell that I've done the weights now, even my friends are impressed at how big my arms are now from all the dumbell training. Standing curls, seated curls, chest press, pushups, crunches, side twists with weights, side sit ups, shoulder press, rows etc are the main parts of my weight training (as a circuit) and I do 12+ reps of each, 3 circuits all up. I am going to increase my dumbell weights soon as they are getting too light (10kg each one isn't much anymore).

Diet wise, the first two months I cut out almost all my carbs and rapidly lost around 1kg a week. I am still going at that rate depending on how much I get done each week and lately I have been a little more lenient with my diet, but no matter what I eat healthy 90% of the time now and if I binge it is only a small amount (ie a small piece of chocolate, or chips). My metabolism has increased to a point where I can basically eat what I want without consequence now, but I try to keep it to a small snack every few days at the most and healthy as possible all the time.

Basically you need to go into this with the right mindset. You need to realise how much you hate where you are now and how much better off you'll feel/look/perform/function etc 3 months + from now. It doesn't take long for people to recognise changes in your appearance and health too. You'll find you're very happy and confident most days because of all the endorphins you're releasing on a constant basis and your body will get used to it too.

In any case, best of luck to you. You'll need to be consistent and force yourself to work out every day, and after a month your body will crave the workouts more than you think (I really look forward to running or weight training after uni/work most days now).

 

Thanks for the help everyone

Starting tomorrow!

 

without a gym, calisthenics are the way to go. Pullups, situps, pushups, etc. I could not tell you an exact routine as different routines fit different people differently. I would do some research and find one that suits you. you can find them all over the internet.

I would also work in some cardio.. i.e. running, jogging, jump roping, etc.


and for the record: the more muscle you have, the faster you will burn fat, so do not just run 400 miles...build some muscle



p.s. you cannot spot reduce fat... in other words.... just doing 50000 situps everyday wont make your stomach smaller if your not doing anything else...it will just make the muscles under your fat get stronger. have a balanced routine and a healthy diet. good luck

 

Gym's are primarily for building muscle, not losing fat. (weights etc)

The only useful things in Gyms are stair-machines and treadmills, etc that work primarily on cardio.

I'd recommend going on daily/every 2nd day runs (wake up early in the morning if you have no time later in the day) and doing some crunches/burpees