17 Year old need to lose 6kg

N

Nandoo

0
Hello! I've made quite a few topics here but never really acted on anything I say which make me kind of sad, now that I think of it...

Anyhow, I've recently weight myself and I weigh 79,7kg and, because of my height (1,74m), I should have 73,5kg and that is what I want to get. In total I have to lose 6kg and that is what I intend to do.

I've started a diet (I don't have much control over what I eat but I try to eat as healthy as possible) and I plan to stick to it for a while.

The problem is with the exercises, first off, I don't have that much time, on weekdays I exercise after school (I have about 30m-40m of free time to exercise) and on weekends in the morning.

And here's the thing, I think, from what I read, HIIT would be the best for me, it is an intensive exercise for that goes on for a short period of time and increases the metabolism for 36 hours. However, I'm not as fit as I was before so I struggle a lot to do a full exercise. I've read that to build endurance the best is jogging for a long period of time. So here are my questions: What should Ido? HIIT or Jogging? Both? How should I perform it? And does HIIT increase stamina?

Another thing, I've read that cardio with no weight training means that you end up burning some muscle instead of fat. Is that true? Either way, I've decided to do muscle training as well and, since I have no weights, I've decided to do the LINK REMOVED. I would also like to know if it is a good bodyweight program and if you know an even better one that doesn't require weights?

This is my current training program:
Code: 
Day		Exercice	Duration
-----------------------------------------------
Monday		Bodyweight 100	Unknown
Tuesday		HIIT		20 Minutes
Wednesday	Bodyweight 100	Unknown
Thursday	HIIT		20 Minutes
Friday		Bodyweight 100	Unknown
Saturday	Soccer Game	About an 1 hour
Sunday		HIIT		20 Minutes

(On Saturday's me and my friends usually organize a soccer game and I get my workout there.)
I know it need a lot of improvements, I think I should rest more...
Any ideas?

Just a final quick question: Should I have breakfast before I exercise or not? Because I've been told you shouldn't.

Thanks in advance for all your help.
Nando
 
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Anyone got any information I can have? (Sorry for the bump)
 
It's usually better to work out on an empty stomach, esp if early morning because the only fat then to burn is the actual fat in the body and not food you just ate. It's also very normal to get sick if you workout after you've eaten (this is why you should wait an hour but even an hour doesn't cut it for me).

The proper way to do it is to eat after the workout because then your muscles are hungry and need the protein. Whereas if you eat before you will always feel sick so it's really a bad option. The only reason I eat before a workout is because I have very low blood pressure and I'd pass out, so I wait quite a while before I excersize after having breakfast.

What you can look into are the USN protein shakes. I use e-vox though which works for me. You can drink that before you work out and then eat afterwards. The protein shake should help building muscel as well and prevent bad stiffness and aches. Although it might be better to drink the shake after each workout but I sugegst seeign how the morning routine goes on an empty stomach and maybe drinkign a shake before workign out then.
 
The bodyweight 100 looks fine to me. If you are short on time, increase the intensity. Work up to it slowly. Don't get too hung up on trying to find the perfect program.

I always do my exercises after a meal. It hasn't hurt me yet. I don't think it really matters. The amount of fat you burn in the long run only depends on calories in versus calories out.
 
Aye, what harold said. I also would rather have some sugar in my blood to energize me throughout my workout. I personally eat a small meal an hour before my workout.

Sounds like you've got a plan, stick with it. Just remember diet is 90% of weight loss. You should probably look at exercising more in this respect:

Cardio, you should be doing it for 3 reasons: performance gain, health reasons, and allows you to eat slightly more. (Not essential for weight loss, but it doesn't hurt)

Weight training: Helps stimulate muscle so that it essentially tells your body: "I'm in a caloric deficit, but my muscles are still required, I'm going to try and conserve muscle mass because I need it."

Without the stimulation to the muscles you will lose weight from muscle as well as fat. Being on a caloric deficiency, your will most likely lose a bit of muscle as well, but it's reduced with weight training.

Weight training helps preserve that good mass, as most people are looking to lose fat, and not "weight".
 
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The bodyweight 100 is pretty good.

However, you should always change your routine every now and then, or your body will adapt to the same impulse. So you should increase the intensity, change the rep scheme, change the order, etc. after 6-8 weeks of doing the same.

You can train on an empty stomach if you can handle it, as long as you have a good meal afterwards. Nutrition is essential in what you do, so pay very close attention to that.

The idea behind training on an empty stomach is that your body has used up some energy reserves, so you'll force it into tapping into your fat stores more quickly.

But in the end, it's more about what you do over a longer period of time. These are optimization details that you might use once your results might start to decrease a bit.

Also, if I were you, I'd take at least one day off to recuperate. For example, you might want to take off the Sunday (the day after your soccer game). You need to give your body the opportunity to recuperate. Believe it or not, it'll be conducive to your results, because you'll probably drain yourself otherwise... not just physically, but also mentally.

The thing is that you only do intense things. You do HIIT and you do the bodyweight 100. If you really want to put in the effort that you need to put in to make such training effective, that's pretty taxing mentally. There are few people who can keep up a routine of high intensity training every single day... Usually their physical effort will decline, although it might not seem so mentally because you're draining yourself mentally.

Anyway, that's something you might want to consider.

As for the question of what's better (HIIT or long duration), normally I'd say HIIT, especially if 'looks' are what you're after.

However, considering the fact that you're also playing soccer competitively as it seems, you might want to adjust your routine so that you condition your body to the typical requirements of the game as well.

I don't know your position on the field or what level you play... But the demands in soccer are mixed: so you need to train yourself for longer-duration cardiovascular capacity, as well as for explosive effort (jumping and sprinting).

So considering all these factors, you might want to do HIIT one day, and then longer-duration the other.

And again, stick to one day off.

And of course, watch your nutrition.

Hope that made sense!
 
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