Home More advice Nutrition & Fitness
Ok so im 13 and weigh 224. Anyways im very active but now im trying as hard as I can to lose weight before I start my freshmen year in august. I want to be healthy and look better. So far I walk for 45-90 minutes, and I do 50 squats a day. I drink loootttsss of water. But it seems like what I've been doing isnt working fast enough, anyone have any good ways to lose like 20 pounds in 2 months? (naturally)
Okay, so you're 224 and 13 years old, how tall are you? First off, you drink lots of water which is good, but walking and 50 squats a day isn't going to burn that fat very quickly. You need to work the other muscle groups to burn the most fat. Try this workout:
Chest & Biceps *15-min. Run *Bicep Curl - 5 sets of 20 15 12 10 7 (More weight is added as reps decrease) *Barbell Lift - 5 sets of 12 10 10 10 7 (Weight is the same as reps stay) *Deltoid Fly - 5 sets of 20 15 12 10 7 *Incline/Decline Fly - 5 sets of 20 15 12 10 7 *Push-Ups - 3 sets to failure
Shoulders & Abs *15-min. Run *Incline Shoulder Press - 5 sets of 12 10 10 7 *Decline Shoulder Press - 5 sets of 12 10 10 7 *Dumbbell Military Press - 5 sets of 12 10 10 7 *Ab Press - 5 sets of 100 75 50 25 15 *Crunches - 3 sets to failure *Hanging Ab Crunches - 5 sets to failure
Legs *15-min. Run *Leg Extension - 5 sets of 100 50 20 12 10 *Leg Curl - 5 sets of 15 12 10 7 *Squat - 5 sets of 15 12 10 10 7 *Angled Leg Press - 5 sets of 15 12 10 10 7
Focus more on technique rather than how much weight you use. Doing 5lbs. correctly is better than doing 50lbs. wrong. By natural, you mean no supplements? Because protein is a good way to build more muscle and some mass. Hope you get healthier and good luck.
Aleks
mmm... alright, first walkin is not enough you gotta start joggin, at least 5 times a week for 50 minutes. Its good you drink so much water thats gonna help you a lot. Joggin is not enough, try pushups, swimmin, crunches. choose your sets and reps and stick to them. now when you eat, just keep this in mind: Is better to eat 5 times a day in few quantities than eatin 3 times a day in large cuantities. Do not eat after 7pm... and if you workout in the mornin BEFORE you eat anythin you can lose a lot more calories...
the best way to lose weight is to eat less and exercise more