Fat Loss Tips.

Anonymous:

First of all you are 14 and should stop worrying so much about your weight. You don’t want to be too slim as a growing young adult, you need the extra weight. Also you should definitely have your parents or someone older with experience monitor you with weight training and excising until you become experienced. Having said that, getting healthier is the way you want to go.
Health should never be measured by your weight, I weigh 230 pounds which sounds like I’m overweight but I’m excellent health and athletic condition. The real measure you are looking for is body fat. Basically what percent of your body is composed of fat. I’m around 5-7% which is great and for women I believe you want to be around 10-12% (don’t quote me on that, check for yourself). Women need to be higher because of menstrual cycle and other things which are beyond this conversation.
So if you are looking to get healthier you should be looking at getting stronger, lowering your blood pressure and strengthening your heart. The weight loss and everything else you are looking for will come as a result. When you are just aiming for a specific weight you are setting yourself up for failure.
Foods – stick to foods that are not processed (in case you didn’t know everything you get from a fast food chain is processed). Since being 14 you are probably at the mercy of what your parents cook. You can still eat healthy and have enjoyable meals. You mainly want to have lean meats (chicken, lean steak, any fish, turkey) and any vegetables and any fruits. Where most people fail is in their snacking. Stick with dried fruits and nuts, yogurt, etc. No so called energy bars, or so called healthy chips, they aren’t healthy. Also make sure you eat breakfast, too many kids skip breakfast which makes you eat heavier later and slows your metabolism. Also make sure you are eating something small often. I eat 6 times a day, but never a huge meal. It keeps my energy high and I feel great. Also cut out any to drink but water. Fruit juice just has a lot of sugar and everything else is about the same.
Exercise: You want a good combination of weights and cardio. Since you are just 14 you can be very light with the weights. Stick with squats, lunges as these are things that will strengthen you and raise your metabolism. Don’t worry about getting muscular, you don’t have the hormones nor building blocks to put on muscle like men do. Finally for cardio stick with interval training 2-3 times a week. Interval training is where you sprint for a period of time and then stop or go lightly for a period of time.
Since you have a treadmill you could sprint on it for 30 seconds following by a light walk or jog for 1:30 and keep doing this for about 20 minutes. This is very tough so progress slowly into it, don’t try to start out with it.
Well that’s about it, good luck and look at health as a life long commitment, diets never work.