YA Workout T

[amol]

I'm in high school and every year when summer comes around, I become (relatively) sedentary. Not downright lazy, but I don't go outside as much because 1) There isn't much to do and 2) it's fricking hot. But this year, I've decided to not only avoid become fatter but also try to get in shape.

I'm 16, 5'9.5" and about 162-165lbs., depending on when I weigh myself. I don't really care about losing weight, but I just care about being in shape and looking healthy/good (this one is important to me since I have to take my Senior portrait for my Senior yearbook sometime before September). Losing weight seems to go with those things. So I guess this would mean that I want to burn fat.

My parents recently got a 2 month guest pass from LA Fitness and they said I could use it (oh the benefits of being members for 18 years). I'll have access to pretty much anything/everything.

Any tips on what to do to? I know it's impossible to lose weight only in a certain spot, but I want to focus mostly on my stomach. As for dieting, I try to eat healthy. I avoid fast food (probably eat it only once or twice per month), and the only liquids I drink nowadays are water, tea, and occasionally, jamba juice 😛.

Any advice would be appreciated 🙂

 

[BigJ]

Best advice you're going to find:

Bodybuildingforyou.com. Go to their forums.

That being said, you need to cut. You want high amounts of cardio, with low-weight, high-rep weight training.

 

[kalster]

eat lots of desi food, lol,

 

[amol]

Originally posted by: kalster
eat lots of desi food, lol,

Not when your parents and relatives constantly insist that you eat the sweets they made 😛

 

[amol]

Originally posted by: BigJ
Best advice you're going to find:

Bodybuildingforyou.com. Go to their forums.

That being said, you need to cut. You want high amounts of cardio, with low-weight, high-rep weight training.

How high is high for cardio? 2 miles/day? 3 miles/day?

And how high for reps? 50? 100?

 

[BigJ]

Originally posted by: Amol

Originally posted by: BigJ
Best advice you're going to find:

Bodybuildingforyou.com. Go to their forums.

That being said, you need to cut. You want high amounts of cardio, with low-weight, high-rep weight training.

How high is high for cardio? 2 miles/day? 3 miles/day?

And how high for reps? 50? 100?

The distance you run is going to be dictated by the speed you can run at. If you run 15 miles/day at the speed of a fast walk, it's not going to be as good as running a shorter distance at a faster rate, and getting your heart going. If you want a good measurement of what speed you should be running at, try talking while you're running. When it becomes difficult to talk when you run is a good time to keep that pace. You want to run for at least an hour.

When I strictly cut (for example, during the summer, when I have a special event coming up), it's an hour of cardio 4x a week + weight training.

For weight traning, I'll work out 3-4x/week focusing on these muscle groups in the days.

Back/bi
Chest/Tri
Shoulders/All-Around (Dead Lift, Kleen, etc)
Legs

I'll do 3-4 sets of 15-20 repitions per exercise I do. Totalling 12-15 total sets for each individual group of muscles. So on a given day, I'll do 15sets for Back, and 15 sets for Tris (an example).

 

[daveymark]

if you're just starting out, get the body for life book

Hard core weightlifters will say it's crap, don't mind them. It is pretty basic, but it's perfect for someone just starting out. your cardio will be only 20 minutes/day, and it's effective and it works.

 

[Koing]

You know you need to eat cleaner so you need to do that.

You need to do some interval sprints on any of these machines that takes your fancy (no exercise is good if you can't stick to it so pick one you enjoy or rotate them around): rowing machine, stair machine, bike, swimming or just running

2mins slow, 1minutes fast that is 'one set'. Repeat for 5 sets and you are done =15minutes.

Squats 10reps x 3sets (will make your stomch look flatter due to working your abs and back)
Bench press 10reps x 3sets
Pull ups
Dips
Incline sit ups one session and on the alternate session do back = hyper extensions 10reps x 3sets

If your do the weights 3x a week that will aid you greatly. The cardio/ sprint interval try for 3x a week.

Remember your 'weight' is NOT IMPORTANT so don't obsess over it like every other person. If your 170lbs and your stomach is flat and your healthy it doesn't matter.

Koing

 

[Koing]

Originally posted by: daveymark
if you're just starting out, get the body for life book

Hard core weightlifters will say it's crap, don't mind them. It is pretty basic, but it's perfect for someone just starting out. your cardio will be only 20 minutes/day, and it's effective and it works.

Very few real weight lifters (olympic style) about...many weight trainers, people that work out or train but very few weight lifters.

Koing