Losing weight

G

GnRMuj

0
Hey,

So far I've been concentrating so much on strength training & bodyweight exercises that I didn't do much about my fat.. I used to be overweight when I was 10 but I dropped it just by decreasing junk food intake.. Now I've quit most of the unhealthy stuff and still I got this fat that's just stuck there, looks ugly and I hate it as it makes me feel like crap.

I'm 15, 5ft 8" & 68kg (150lbs) and I wanna drop 8kg this summer, it's going to take a miracle but I'm starting to research on calories etc. and planning on a 5km walk in 1 hr which burns off only 260cal surprisingly. I measured my Body fat as 21% through some calculators with that measuring tape, it's probably inaccurate but by the look of my fat, I know I have to lose it, 8kg less will get me to 8% and that's just my dream right now.

I paused on the workouts as I had board exams and all, so I had to.. About a month till I can get back on it. So how do I lose 8kg in 3 months? Do I have to COMPLETELY cut out junk food, or maybe once a week? I have strength training included in summer so I need to fit all that in, I really need advice on this, it feels like I haven't worked out in a year.

TLDR;
lotta fat, wanna lose
 
The main key to losing weight is to burn more calories than you take in. If you aren't doing this, you are just treading water. You need to figure out your TDEE, then make a diet based on that. If you're serious about losing the weight, cut the junk food out completely. Cut back on carbs also.



I have no affiliation to this website, so I'm not pimping it or anything. It's just a good TDEE calculator. Be honest in your answers, especially when it comes to how active you are. If you can eat 500 cals less than what you burn a day, then you can safely lose 1//1.5lbs a week. If you have access to weights, use them. When it comes to burning fat, weight training blows cardio out of the water 10 out of 10 times. When weight training, you're retaining the muscle that you do have and burning fat at the same time. Cardio burns fat and muscle, which is just going to leave you lanky looking. And you don't need to weight train every day. Twice a week is enough. Good compound lifts like Squats, Dead lifts, Bench press, Barbell Rows and Power Cleans will do wonders for muscle development, posture, weight loss, confidence..

This is Rippetoe's Starting Strength "Novice" routine.

Workout A
3×5 Squat
3×5 Bench Press
1×5 Deadlift

Workout B
3×5 Squat
3×5 Overhead Press
5×3 Power Clean

If you were to do that on Monday/Thursday and do some light cardio on Tuesday/Friday, and get your diet straight, I think you'll be happy with the results.
 
Last edited:
How 'bout if I wanna do it all bodyweight exercises, what should I focus on, or what routine would you suggest?
 
Hey GnRMuj - Just saw your post...

I am a trainer who works almost exclusively with bodyweight exercises. You can definitely lose the weight you want but you will have to really amp up the intensity of your workouts. I really recommend circuits, supersets, or tabatas with very little rest. Get your heart rate up and burn lots of calories while you are also building muscle.

Check out one of my workouts at (you can try one for free just to get some ideas for your own routine)

Hope this helps!
 
Try to avoid oily food and add salad, fruit etc. in your diet. Daily workout is necessary and complete your sleep every day.
 
Drinking a daily total of about 64 fluid oz. (8 cups) of cold (preferably refrigerated) water, at regular intervals. Eat a special type of lentil soup, but you can also have moderate portions of certain vegetables and fruit, occasional meats and rice, a minimum of 4 glasses of h2o and a multivitamin each day.
 
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