I am13 yrs old and i need to lose weight...?!
Question:
I am13 yrs old and i need to lose weight...?
i am 13 yrs old and 5'5 and weigh 165 lbs. Do you know the right weight for me?? What excersises can i do??? And does the tuna diet work?? NO DIET PILLS!!!!
Answers:
i'd say you need to be in the 120 range to be in good shape. Weight is a bit of a double edge sword though. Body fat is the real problem that makes people look fat. For example, you could be 135lbs and 18% body fate and look great or you could be 135lbs and 35% body fat and look horrible.
Ideally you should be somewhere bewteen 18%-25% body fat for a woman. You local gym can calculate it for you. once you know your baseline body fat then work on reducing it through diet and exercise.
i am an amature competetive bodybuilder and here is what I recommend as an approach:
1. Exercise - 30 minutes of cardio 5 times a week (running, eliptical, biking, swimming). you need to push yourself and sweat. 30 minutes is a minumum.
2. Circuit or weight training: either full body 3 times a week or work on different body parts on different days (Chest on day, back the next etc etc)
3. Diet - 6 meals space 3 hours apart throughot the day. Meal should consist of lean proteins (grilled Chicken, Turkey breast, lean fishes, tuna fish, egg whites), you should not put heavy sauses or butter on these, all should be grilled.
Carbs should be complex in nature, like whole grains, yams, sweet potatoes, oat meals. Stay away from suguars, candies, chips, white breads, white rices, pasta, soda (diet soda is ok). Limit you intake of fruits since they are high in sugars (i know everyone thinks they are healthy and they might be, but not if you want to lose weight)
Fats: no added fats to anything above. No fast food, chips, cookies, crackers, candies etc.
You should drink at least 70% of you body weight in water a day. for you that is .70 x165 = 116 oz per day. You'll be going to the bathroom frequently, but water helps maintain a good metabolic rate in your body. When you are dehydrate your metabolism slows (i.e. you don't burn calories and lose weight)
Ideally for you to lose 40lbs it should take you about 20 weeks. 2 lbs a week is a safe rate.
There is a tool called fitday.com that monitors your calcorie through a diet log. Really helps see how many you get per day.
Believe me this is not an easy task. You need to stick to it even if everyone around you is not eating cleanly. You can do it but you need to want to do it.