Losing Body Fat

[abhayab]

Hello,
I am 15 years old, and I am trying to lose body fat, and get into shape and cut. Not necessarily big, but cut. I run everyday, about 3 miles. I just started this routine a few weeks ago. I have quite a bit of fat around my midsection, but also spread out all around my body. I don't look like it, but I do. I can run a mile in about 6:30, which is about 30 seconds more than last year. I have a class at school, in which I weight lift, but it's not enough since it's only about an hour, and theres like 30 kids in there. And at home I only have dumbells.

So basically, I need tips on:
How much cardio to do like, how long should my run be etc.
What to eat.
What workouts I could do with just dumbells or just without like pushups etc.
And any other tips you could give me is appreciated.

I'm 5'7 or 8". I weigh about 150, and I play baseball. And I'm pretty fast. I ran a 40 in under 5 seconds, freshmen year, which was 2 years ago. I'm pretty sure I'm still under 5 seconds.

Basically, I need to gain muscle, and lose fat.

Thanks in advance!!!

P.S Have any of you tried P90x? If so, is it any good?

 

[bodyweighthealth]

Hello my friend! Ok First question: Cardio, this is the primary exercise group that will reduce your fat percentage. Now, instead of doing three mile runs I would recommend you do sprinting four to five times a week if you are keen to loose body fat as fast as possible. Sprinting is much harder (at first only sprint for 15-30 seconds, rest for a minute and repeat) and it increases your metabolism so you will be burning fat even when you have finished exercising.
With sprinting, as mentioned, no need to exceed 20-25 mins a day as you will be knackered after ten minutes let alone twenty - when you sprint make sure you go all out, no holding back.

Try to eat a balanced diet and reduced fat/sugar intake - don't do a no carb diet Just go for veg and fruit, nuts (not salted peanuts) and dried fruit is also good. Snacks that contain some type of fruit are also good. Because you are exercising a lot try to eat a large amount of meat as this will provide your body with protien needed for muscle gain and repair. Drink plenty of water! Remember - a six pack is made in the kitchen! In other words it is very much down to what you eat.

As for workouts, try some bodyweight stuff, such as push-ups, crunches, diamond push-ups, handstands against a wall (sounds crazy but we have all seen the gymnast body), clapping push-ups, squats, squat jumps, pull-ups/chin-ups - all of these movements will increase your strength without packing on huge amounts of muscle (unless you eat a huge amount and do no cardio)

Dumbells can be used for bicep curls and hammer curls, I have found that holding dumbells in any disadvantaged possition you can think of will also act as a kind of mini workout.

Overall - doing cardio combined with body weight exercises will give you a good looking body.

From what I can see of P90X it looks fairly good, but, the same results can be achieved without forking out the money.

And the one key ingrediant?


Willpower!

Good luck my friend, I hope you can hear me shouting from across the Atlantic!