New Training Regime; Could do with a little bit of help, please?!?!
Question: Hello!
Ok, so I've finally realised I need to lose some weight!
I'm 16 and weigh 12 stone, which is around 168lb for Americans who may answer.
Anyway, my target areas are: Tummy, Bottom, Legs.
I am walking 3 miles ( To college and back )
I am riding an exercise bike for 45 minutes a day.
My question is:
What exercise should I do to tone my tummy?
And my bottom?
I have cut down on junk food, and now fill up on fruit & salads, but I still have one chocolate a day - should I cut that out as well?
Thanks for any help!
Additional help/advice is appreciated!
Answers: Hello!
Ok, so I've finally realised I need to lose some weight!
I'm 16 and weigh 12 stone, which is around 168lb for Americans who may answer.
Anyway, my target areas are: Tummy, Bottom, Legs.
I am walking 3 miles ( To college and back )
I am riding an exercise bike for 45 minutes a day.
My question is:
What exercise should I do to tone my tummy?
And my bottom?
I have cut down on junk food, and now fill up on fruit & salads, but I still have one chocolate a day - should I cut that out as well?
Thanks for any help!
Additional help/advice is appreciated!
Hi Lindsay,
Weight loss is primarily controlled by the ratio of calories in to calories out (burned by your standing metabolic rate, and or a heightened metabolic rate due to exercise).
As it happens, some of your target areas coincide with exercises which can strongly elevate your metabolic rate.
The classic would be squats: standing with feet shoulder width apart, keeping your knees aligned with your toes, bend at the knees into a squating position. Don't pass the point where your thighs are parallel with the floor, as this puts too much strain on the knees. Then slowly straighten up again= 1 rep. You don't need weights, just keep the movement smooth and slow.
Squats work the front of your thighs strongly, along with your glutes/bum.
Next, try lunges. These are single steps forward, into a position with one leg bent and supporting your weight like a squat, but the other leg is bent with the knee almost touching the floor. Carefully does it. Step forward to lunge, then step back to stand. Alternate which leg is anchored, and which will step forward. Hits muscle you didn't know you had!
Tummy: This is about working the abdominal muscles; three layers which run from the ribs and sternum to your pelvic structure vertically and wrap around diagonally.
So, traditional crunches are excellent but limited. Add in slow cycling movements; bring right elbow to left knee, and left elbow to right knee, whilst in the crunch position. Plus movements for the obliques (the 'wrap around' muscles) such as standing side bends or lying side v-ups...you literally try to make a v shape lifting your upper body 1 or 2 inches off the floor whilst lifting both legs likewise. You're supported by your hip and waist...tough but good.
the aerobic work you mentioned sounds great, but do allow your muscles time to recoup between workouts. eg 1 day work 1 day rest.
Plenty of fluids, low fat and carbs....take it steady.
Stay patient.
You can get the results you want.
First of all, its important to remember that losing weight should never be a chore, so it is important to treat yourself once in a while. Therefore, it is perfectly OK to eat chocolate.
A good suggestion is to eat healthily and then on one day in the weekend enjoy yourself and don't worry about what you eat.
Remember, no food is bad for you, providing you dont overeat. For example, chocolate is high in calories and fat, but if you only eat it once a week it will do nothing to make you gain weight.
For losing weight, circuit training is really good. If you are able to, mix running with press-ups, situps, etc. There are a multitude of exercises you can do on your bedroom floor so dont feel that you have to go to the gym.
Hope that helps and I wish you all the best.
Best wishes,
Danny.
First of all, cut down on your vegetables and start eating a considerable amount of fats. Yeah, really. Your consumption of vast veges would make your tyroid into a state of hypothyroidism(your metabolic would slow down, you tend to eat the damn carbs for nothin but storing it up as excess energy(bodyfats-especially at the tummy and bottom area)). So start eatin those chocolates well-change your diet. Avoid those soy and peaches. Supplement with iodine or colostrum, as well as multi vitamins. Your cardio lifestyle seems to be alright. But stay low on those carbs and eat plenty of clean, good protein sources. Once your metabolic starts speedin up and you got your diet right, you can start your abs exercises(good especially after your cardio).