Alternative forms of excercise?

[austeen2]

Hi all.
Im 15 years old 5' 8" and 190lbs. My Doctor says i need to loose weight but i'm a really self-conscience person so i dont go to gym or for a run around the neighbourhoood -which i really should.I've been taking these fat burning pills occasionally but worry they may have an impact on my growth/hormones.

Its mainly the belly/man boobs that are annoying me.
Ive started pressups/situps in the shower but that is it.

Are there any suggestions from my fellow vt'ers?
well 1 thing i need to stop is all those fizzy sugary drinks and coffee. I cannot live without caffeine. Does anyone know if straight black coffee impacts on weightloss/weightgain?

[Magus]

You don't lose belly/man boobs by exercising that area.

The simple formula is this. Eat less calories and spend more calories, you will lose weight.

I lost weight by not over stuffing myself or drive myself into hunger. I ate a balanced diet, 3 cups of fruit, plenty of complex carbs, whole wheat, lot of lentils and beans.

Not sure if coffee makes you lose weight. But a single energy drink gives you 150+ calories needlessly.

Fat pills are scam. That's all.

Lose weight? Either run on the treadmill or run on the road. If you don't like running, you have the bicycle. Don't like that, you have swimming.

Do any one of those in high intensity to low-intensity cycle for an hour everyday for 3 months with a consistent diet, and you will start losing fat like butter on a hot pan.

That's the best way for you. Not only will you lose fat, you will become more agile and you will have a better health generally overall.

[Keats]

You don't lose belly/man boobs by exercising that area.

The simple formula is this. Eat less calories and spend more calories, you will lose weight.

I lost weight by not over stuffing myself or drive myself into hunger. I ate a balanced diet, 3 cups of fruit, plenty of complex carbs, whole wheat, lot of lentils and beans.

Not sure if coffee makes you lose weight. But a single energy drink gives you 150+ calories needlessly.

Fat pills are scam. That's all.

Lose weight? Either run on the treadmill or run on the road. If you don't like running, you have the bicycle. Don't like that, you have swimming.

Do any one of those in high intensity to low-intensity cycle for an hour everyday for 3 months with a consistent diet, and you will start losing fat like butter on a hot pan.

That's the best way for you. Not only will you lose fat, you will become more agile and you will have a better health generally overall.

Magus pretty much summed it all up, but i would add:

Being formerly overweight (250lbs at 5ft10) what worked for me was firstly really understanding nutrition. Get to know what you're putting on your body, and also don't be fooled by a lot of the stuff you read online. Be selective with what you believe. If theres a fat burning pill which seems to good to be true, it probably is.

Regarding caffeine, i drink coffee to keep me going throughout the day even on a caloric deficit. It can help to reduce hunger pangs, and gives you energy also.

In terms of actually dropping the weight, eat roughly 250-500kcals under what your daily requirement is. You can achieve this with the aid of cardio or without. It's not a necessity, but i sure helps a lot.

Personally i hate running, can't think of anything worse. I took up Muay Thai and BJJ to get my cardio in, and loved it all the time. Try finding something active that you love doing. Could be rock climbing, or playing a sport etc.

You can even start lifting weights, increasing muscular mass increases your daily requirement for calories. More muscle = More energy needed to fuel them.

Combining cardio and weights will get you there. Try tracking your calories on an app like myfitnesspal - it's a great way to stay ontop of it. However don't follow their macros for carbs,protein and fats as they're way skewed.
Eat 1g of protein for every lb of lean body mass, keep fats around 50-70g (don't be scared of fat, it's necessary for hormone function - especially during puberty) and make up the rest of your kcals with carbs.

Hope thats been somewhat helpful, and let me know if you need any more help or if i missed something

[Magus]

Combining cardio and weights will get you there. Try tracking your calories on an app like myfitnesspal - it's a great way to stay ontop of it. However don't follow their macros for carbs,protein and fats as they're way skewed.
Eat 1g of protein for every lb of lean body mass, keep fats around 50-70g (don't be scared of fat, it's necessary for hormone function - especially during puberty) and make up the rest of your kcals with carbs.

Hope thats been somewhat helpful, and let me know if you need any more help or if i missed something

I agree that you should take whatever you like. But it has to be highly intensive and exhausting aerobic form of training.

The problem with mixing cardio to lose weight with lifting, is that lifting requires extra calories. I did however, cycled between the days.

1g of protein for every pound? He is 190. 760 Calories from Protein? Nah, that's too much, unless you are aiming to build muscles instead of losing weight. 100 to 60 gram is enough(depending on the caloric intake).

I consider supplements scams, too. I didn't take any other supplements. The only supplements I took was fish oil Omega 3 with a bit higher DHA.

[Hyper]

Caffein in small doses increases your metabolism.

Though anything over 1-2 cups has a slightly slowing effect on your metabolism.

As long as you don't like it with lots of sugar & cream I wouldn't torture myself to quit something I'm so use to when you are trying to change your habbits overall.

[austeen2]

Thanks so much everyone.
On the topic of weight pills. 1 thing I know was that taking the recommened dose had a laxative effect on me. The jar aims at increasing metabolism.

Also, has anyone heard about eating too fast leading to weijt gain? I eat quickly compared yo everyone else so I think slowing down may help ever so slightly.


So for man boobs/ belly doing press ups etc is no use?
I'm considering on buying a treadmill. Thoughts?

[Keats]

I agree that you should take whatever you like. But it has to be highly intensive and exhausting aerobic form of training.

1g of protein for every pound? He is 190. 760 Calories from Protein? Nah, that's too much, unless you are aiming to build muscles instead of losing weight. 100 to 60 gram is enough(depending on the caloric intake).


It doesn't have to be high intensity, both HIIT and LISS will burn kcals - the only difference being HIIT will burn them faster, and also carry on burning kcals after ceasing training (however some research on this is pretty dodgy, so don't take that 100%). Theoretically speaking, burning 500kcals via HIIT is the same as burning 500kcals doing LISS - it'll just take longer. Obviously HIIT will condition you and improve your cardiovascular fitness, but if weightloss is your goal, they are two paths to the same result.

And i said 1g for every lean lb of bodyweight, depending on his body fat that could be anywhere between 120-160g. Protein isn't just for building muscle, if you're dropping fat - you will also drop muscle. Eating enough protein will reduce this, but obviously not cancel it out. Also, the thermic effect from digesting protein is something i find beneficial. 1000kcals (for arguments sake) of protein, will have a higher mass when compared with 1000kcals of carbs or fats - therefore satiating you for longer (also coupled with the fact that protein takes longer to digest that carbs, to an extent). With the thermic effect, turning protein into fat actually required calories as they're such different molecules. Dietry fat obviously has no thermic effect as it is fat already, carbs are more similar to fat than protein and so have less of a thermic effect than protein. Ergo, eating 900kcals of protein (in theory, according to recent studies) does not actually equate to 900kcals from carbs or fats.

Thanks so much everyone.
Also, has anyone heard about eating too fast leading to weijt gain? I eat quickly compared yo everyone else so I think slowing down may help ever so slightly.


So for man boobs/ belly doing press ups etc is no use?
I'm considering on buying a treadmill. Thoughts?

Personally i eat extremely quickly, and don't think it has anything to do with weight gain. However, eating slowly will give your body time to tell you that you are not hungry anymore. If you demolish your food, it may take you 10 mins to realise you overate. Make sense?

And no, press ups or sit ups will not burn fat in localized areas. There is no such thing as spot reduction (to an extent, but in this case, no). You will be better off doing 30mins of cardio than 30 mins of pressups etc. for your goals you have stated.

[Magus]

It doesn't have to be high intensity, both HIIT and LISS will burn kcals - the only difference being HIIT will burn them faster, and also carry on burning kcals after ceasing training (however some research on this is pretty dodgy, so don't take that 100%). Theoretically speaking, burning 500kcals via HIIT is the same as burning 500kcals doing LISS - it'll just take longer. Obviously HIIT will condition you and improve your cardiovascular fitness, but if weightloss is your goal, they are two paths to the same result.

I cannot disagree. In the beginning of my training, I did what you call LISS. I did lose weight, but it took me to 1 hour. Later, when I moved to HIIT, I did it in 20-40 minutes, with the same effect. I lost 1 to 2 pound a week thereafter.

Added bonus of HIIT, is what you said. You will become much better conditioned when the situation comes, even if you have left it for a while. It's like growing a toughened callus, you can say.


And i said 1g for every lean lb of bodyweight, depending on his body fat that could be anywhere between 120-160g. Protein isn't just for building muscle, if you're dropping fat - you will also drop muscle. Eating enough protein will reduce this, but obviously not cancel it out. Also, the thermic effect from digesting protein is something i find beneficial. 1000kcals (for arguments sake) of protein, will have a higher mass when compared with 1000kcals of carbs or fats - therefore satiating you for longer (also coupled with the fact that protein takes longer to digest that carbs, to an extent). With the thermic effect, turning protein into fat actually required calories as they're such different molecules. Dietry fat obviously has no thermic effect as it is fat already, carbs are more similar to fat than protein and so have less of a thermic effect than protein. Ergo, eating 900kcals of protein (in theory, according to recent studies) does not actually equate to 900kcals from carbs or fats.Hmm... you learn something everyday. :lol:



Personally i eat extremely quickly, and don't think it has anything to do with weight gain. However, eating slowly will give your body time to tell you that you are not hungry anymore. If you demolish your food, it may take you 10 mins to realise you overate. Make sense?

I eat hastily, but to avoid complications, I chew the food carefully.


And no, press ups or sit ups will not burn fat in localized areas. There is no such thing as spot reduction (to an extent, but in this case, no). You will be better off doing 30mins of cardio than 30 mins of pressups etc. for your goals you have stated.

^ This. I don't know why people have this misconception. Probably the ads that show that some stomach working contraption can make you lose fats situated on your belly.