How can I get in shape properly?
I am not looking for any quick, easy ways. Just exercises, maybe different workout schedules, and what my daily intake (like what food and how much) should be.
I am 17 years old, 5′11, 215lbs. I carry most of the fat in my abdomen and chest area (moobs), and would like to get in shape for prom, or at least get into the habit of working out. Prom is june 25th.
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To maintain your current weight by doing nothing but sitting on your butt, you need 2,022 calories. (this is your RMR).
This worked for me;
Eat 1500 calories a day, do high-intensity-interval-training in the morning for 20 minutes. Don’t be intmidated by the name, its just fancy for “sprint & rest”. (Google search: HIIT)
Do some running in the evening too…
High protein, high fiber diet. lots of water.
Are you a complete beginner trying to do work outs?
Well, as you know, if you want to get in shape, you need to train your body.
And first of all, you need to do cardiovascular exercises every day for at least 30 minutes (preferably 45 minutes) and you should do it before working out. Cardios such as running, jogging, swimming, rope jumping are great.
Then here comes to the work out part. So basically I just give you a work out generator first and then you can try to use it to generate your workout routine.
http://www.menshealth.co.uk/base/workout...
And you should do the work outs EVERY OTHER DAY to let your body to take a rest, to recover. But when it comes to the day that you don’t need to work out, keep in mind that you still need to do cardio. And as for how many sets and reps (repetitions), well it depends on how many times you can lift. If you are already physically strong, you may want to add more weight when you are lifting. Basically you should at least do 3 sets in every work out, and have a determined reps in it. When you are tired of the sets and reps, you can always add more weight or increase the sets and reps as much as you want. But don’t overdo it.
And if you have soreness after the first day working out, it is completely normal. It means that you’ve never used that part of your body and the work outs you do made it tensed. So don’t worry if you are gonna have this situation. Just leave your body for a rest and you will be fine.
And as for what to eat. Well every kind of food with high PROTEIN helps. Those foods are milk, eggs; fishes like tuna or any other kinds of fishes; and lean meat like chicken, turkey; and vegetables like nuts, every kind of nuts. Or like you may notice that there’s a product for working out called WHEY PROTEIN SHAKE, and this is actually really helpful for people who work out and try to have big muscles (bulk up). And remember that you should have your meal and drink the whey protein shake right after your work out is over. And remember to get enough sleep, and drink at least 8 glasses of water to hydrate your body, and keep doing your workout routine.
Well I think it’s pretty much it and yeah this is a very long journey and sorry for spending your time in reading this.
So just keep doing it and you’ll get there.
All the best to you!
hehehehe.
The thing is, is that excercise doesn’t burn fat, it burns calories.
I’m about your age, and sunce January ( I got an early start, hehe. )
I’ve lost 27 pounds.
But i still have freaking moobs.
I’m just an inch taller than you, but we seem to be in the same boat.
MOOBS are hard to get rid of.
MOOBS M MOOBS!! EWWW
your daily intake should be 1500-1700 calories a day.
You need one hour a day. One.
Do some Yoga to loosen up, some strength training to get in shape, but spend most of your time running.
I hate running. Always have. But I do it anyway. Dropped 35 lbs in under 4 months.
Don’t eat after 6 PM, and resist the urge to stuff yourself. EAT SMALLER PORTIONS. Cut out the garbage (candy, cola, etc.) You can have some of these, the problem is we always go to excess.
The big deal is the intake control . . and running. Hate it every minute if you like, I do . . . but that will drop the weight more than anything.
Replace taking the bus/subway with walking or cycling – a little change like that can shift a lot of weight. Find exercise that you like doing rather than something that is a chore (for example you could get into swimming or martial arts). When you begin working out start with something that doesn’t strain you too much and then increase the intensity with successive workouts. Also, to ensure you have the energy needed to work out make sure you get lots of sleep, drink lots of water and have a snack high in protein and carbohydrates about an hour before your workout. I’d say you should shoot for about 2000 calories per day depending on how much you work out. If you feel like you need it, have a cheat day every fortnight or so – grabbing a pizza with friends and taking a break from the treadmill can help keep you sane and make your diet seem more manageable.
I also highly recommend mixing weight training up with your cardio. Building muscle mass will not only give you a better shape but it will also speed up your metabolism.
Have a calorie deficit of just 500 calories per day and you will definitely be in shape by the time you get to prom. Good luck!