Will this work?

[Neemo]

I am a 16 year old boy about to enter my final exam season.
I weigh about 90KG and basically none of it is muscle. I'm 6ft so you can guesstimate what I look like.
After my exams are over I have about 2 months of a holiday off of school.

I plan to purchase a 30KG weighted vest along with two 5KG ankle weights and two 5KG wrist weights.
I have a poor diet and do no exercise.

Please do not send any comments concerning a diet. I am already on that. PLEASE DO NOT.

I plan to take a 30 min walk each day during the summer.
I also plan to wear the weights ALL THE TIME even when walking.
How effective will this be. Will I be able to even move while wearing 50KG's?
How much weight can I lose simply walking for a week?

I do plan to start stronger forms of cardio after I get to about a 78KG mark.

 

[Trusylver]

Ankle and wrist weights throw out the bodies bio-mechanics when wearing them all the time, especially when running. This often leads to joint problems.

Walking is a good start BUT

You need to be strength training in addition to any cardio you are doing, depending on the diet you have chosen to pursue, there is a big chance you will loose muscle along with the fat. The 30 kg vest is a good option if you also include bodyweight exercises (Squats, Pushups, chin ups etc.) but you would need to build up your base level of strength first.

 

[MrNiceGuy1]

I'd be inclined to agree with Trusylver, in suggesting that investment in a set of ankle/wrist weights will be a complete waste of time, going so far to say that you'd achieve far greater benefit in purchasing a set of 30KG weights, as opposed to weight vest.

By beginning to lift weights, you'll be able to achieve an improvement in the overall composition of your body, something that a weight vest cannot accomplish, as it won't improve the composition and shape of your arms, for example. Even the most basic of weight sets include exercise charts so that you can get started.

Although your diet may not be the greatest, this is something that you can change. Keep lean protein intake high, while replacing consumption of refined carbohydrate with complex varieties (such as beans, pulses and whole-grains), in addition to keeping consumption of saturated fat to a minimum, in favour of poly-unsaturated alternatives.

 

[MrNiceGuy1]

Hello Victoria and welcome to the forum.

The key to successful weight loss, regardless of the method adopted, rests in the importance of achieving the correct energy balance.

Once you begin to view calories as simple units of energy, whether they’re consumed or already stored (excess fat), you stand a far greater chance of attaining your intended goal(s).

The exchange of energy (calories) varies between individuals, depending upon measurements and corresponding levels of activity. However, the key to successful weight loss rests upon creating a daily deficit from one’s TDEE, whilst also ensuring that the deficit introduced doesn’t take one beneath their BMR.

By all means, consult BMR/TDEE calculators to ascertain both, but let’s say, for example, that based upon your measurements, BMR is 1500Kcal and TDEE is 2100Kcal, you can afford to introduce a daily deficit of around 600Kcal.

By introducing a daily deficit of around 600Kcal, through reduced calorie intake, you could expect to lose around a lb per week, taking into consideration that your body would utilise calories (stored in body fat) to meet daily demand. However, if exercise is included alongside calorie reduction, your level of loss could be as high as 3lbs per week, largely due to the increased uptake of glucose and fat during periods of exertion, allowing the energy exchange to occur, thus, leading to reduced levels of body fat.

The higher the level of exertion, the greater the uptake of glucose and fat throughout.

However, exercise is only one part of the jigsaw, since dietary choices remain paramount. Keep lean protein consumption high (approx 40% of intake), while replacing refined carbohydrate (cakes/sweets/pastries) with complex varieties (such as beans, pulses and whole-grains), in addition to reducing consumption of saturated fat to a minimum, in favour of poly-unsaturated alternatives.

Working on a 40/30/30 split, researching macronutrient calculators may also be useful, in allowing you to determine how many calories should be obtained between the respective food groups, taking into consideration that protein and carbohydrate each contain 4Kcal per gram and fat contains 9Kcal.