Body building and cutting on fat

[Nightwheeler]

Hey,

I am 15 years old and from India. I am pretty overweight and weigh around 90 kg right now. Recently, I decided to loose weight and just be normal.

I have taken up jogging and jog for around 1-1.5 km which is the most I can handle because of my past. I was addicted to smoking earlier but it has been over an year I left that, but still I get tired pretty quickly.

Along with jogging, I have cut down on eating fat a lot.

Actually the main reason has to be this girl I know who I've recently started to like. Summer vacations are starting soon so I have no problem on joining the gym if needed. I am 6 feet tall so no issues about stunting my height either.

I need to know more tips to lose weight quickly and also build muscle.

Thanks, appreciated.

[IAMWILL]

Keep doing what you're doing, eating less and running will certainly help you slim down. If you want to start lifting, I'd recommend doing a program like Stronglifts 5x5 to start, then maybe move on to something else once you gain some strength and experience. Eating about 1g protein per lb, .5g fat per lb, and 3g carbs per lb is a good balanced diet for building muscle/losing weight.

[SethfromMI]

Keep doing what you're doing, eating less and running will certainly help you slim down. If you want to start lifting, I'd recommend doing a program like Stronglifts 5x5 to start, then maybe move on to something else once you gain some strength and experience. Eating about 1g protein per lb, .5g fat per lb, and 3g carbs per lb is a good balanced diet for building muscle/losing weight.

this. if you want to bulk you need to make sure you are eating, but the right foods (more of the lean proteins which in India, should not be too hard)

muscle weighs more than fat so keep that in mind when you see how much you weigh. obviously you want to run some more to lose some more weight, but the more you work out you will be able to see the difference between the fat and the muscle you begin to put on

[twirlgurl]

Jogging is cool. Power walking, swimming, etc.. as long as your doing it long enough to get your heart rate up and keep it up for the duration of the workout. That's what separates "cardio" from just simple exercise. When your heart-rate is up, your body starts burning body fat. Otherwise your energy is coming from straight blood sugar. Strength training is better/faster results then cardio tho.

Mostly just watch your diet. Especially starches (rice/potatos) and simple carbs (processed foods and sugars). Don't cut proteins or dietary fats. (fats don't make you fat!) And remember water... water is your primary beverage. (soda is pure evil)

FYI: You're already "normal".

muscle weighs more than fat
actually - they weight the same. 1lb of muscle weighs the same as 1lb of fat. 1lb. Muscle is just more dense (lean) and fat is big and fluffy and yucky.

[JamesSuperBoy]

If you find you are getting tired quickly then you may want to puch onn a bit to build stamina. Exercise burns calories and you have to eat and stay hydrated to exercise you also need time to recover and sleep.
I wonder if you are overdoing it one day and just not recovering. Jog - run a bit power walk a bit. Burning fat requires exercise over a time period - duration of exercise is better that one power burst. Proper breathing is essential as that will help you sustain.

[Hyper]

Again what I just posted in the other thread... If you just want to lose weight it's all down to what you are eating.

Stop drinking sodas, alcohol, sports drinks, energy drinks just drink water.
Remove all sugar from your diet except natural sugar such as fruits, but limit eating those as well.
Eat lots of vegetables & lean proteins.
Walk as much as you can
Drink 1.5-2.5 litres of water a day.


You can try to be more specific about this and read up on nutrition, search for basal metabolic calculators and find out your daily calory intake and then try to watch your calories and eat below that 200-500 calories.

But in general if you do what I outlined you will lose weight.