I need help!

[Omz]

Hey guys!

First post on this forum and I'm loving it. The organisation of everything into different sections amazes me and helps me find info quickly and easily. Now onto the point of the forum thread. I want to personally lose some or all of my body fat which I have. I am currently 74kg and I am 16 year old male. I am also in my last year of highschool and need an adequate timetable where I can study and still be able to be fit and less body fat. I need some quick exercises which can be performed at home or in the backyard because at this time I am unable to go to a gym. My diet consists of Middle Eastern/Arabian food but also includes other food like burgers, lasagna, spaghetti etc. Please recommend any exercises that i can perform down in the comments!


Thanks!

 

[Trusylver]

http://weight-loss.fitness.com/threads/66452-Lift-Train-Fitness?p=919163#post919163

this is a bodyweight circuit you can do at home in partnership with some form of cardio - walking, running, cycling etc. but the primary way to loose fat is to modify your diet. You need to start tracking your food intake so that you can make sensible cuts which will get you to your goal.

 

[MrNiceGuy1]

I'd agree with Trusylver in creating a food diary, even if only for 7 days, as it'll provide you with a greater idea of what you're eating on a daily basis, thus allowing you to make clearer decisions as to the kind of foods that you should omit from your diet.

However, due to your age, you don't want to introduce changes that are so drastic they comprise your development.

As for attempting to lose all of your body fat, it's seldom something that is ever achieved, nor is it advised, as its presence is crucial in allowing the body's various systems to repeatedly perform chemical reactions. The presence of fat is also crucial for maintaining healthy neurological function, for example (why do you think fish oil is available as a supplement?).

As such, body fat of between 8 - 20% is considered to be acceptable, in terms of reducing the risk of developing metabolic and chronic conditions.

Even athletes possess body fat, Omz.

If it's solely bodyweight exercises that you're interested in introducing, from a cardiovascular perspective, I'd incorporate movements that involve as many muscle groups as possible, such as burpees, mountain climbers and jumping squats. Not only will the movements begin to increase your cardiovascular fitness, they'll also improve the explosive strength of the muscles in your lower body (think plyometrics).

As for upper-body development, introduce exercises such as press-ups, chin ups and tricep dips, for example. Whilst they may not increase your cardiovascular fitness, the movements will help to develop dynamic strength in your upper torso.

Again, to truly strip the excess fat that you may possess, as already stated by Trusylver, you need to incorporate the above with both SSC (steady state cardio) and HIIT (high intensity interval training), whilst eliminating high amounts of sugar and saturated fat from your diet.