Exercise Gloves

I need to do some exercise?

Hi I’m 15, a male and my bmi is 30.5 (30 is obese) and I want to lose some weight. I struggle to Lose Weight but gain it quite quickly. I also have very visible stretch marks above my waist and around my armpits which are extremely embarrasing. I have an ab worker, a rowing machine, a manual treadmill, stepup bench, dunbells, boxing gloves, punch bag and I might be getting a Exercise Bike. I was thinking of doing an hour a day for my summer vacation (about 7 weeks). Will this have a visual impact on my body e.g lose my big chest, look thinner or will I have to work harder? The reason I’m
Doing this is because I’m sick of being laughed at and would like to get into my first relationship with a girl. Anyone help?

Well it’s great you’ve taken the first step to losing weight.

Doing an hour a day of exercise for 7 weeks is great for a start. You’ve got many pieces of gym equipment so you’re no doubt SERIOUS about losing weight. What you need to do is to have a comprehensive workout plan that encompasses not only weight loss but also muscle gain. The reason for building muscle is to Make Your body more efficient in losing fat. So don’t neglect your muscle building exercises!

In terms of exercises what I want you to do is to use High Intensity Interval Training (HIIT) over traditional cardiovascular training. The reason why you should use it is that it’s been proven to burn more calories throughout the day hence more fat loss than traditional cardio. This is as a result of your increased metabolism from doing this exercise. The exercise works by alternating between high and low intensity exercises for a number of sets. An example of an HIIT workout is below:

1st set – 60 second walk, 30 second sprint
2nd set – 60 second walk, 30 second sprint
3rd set – 60 second walk, 30 second sprint
4th set – 2 minutes walk, 30 second sprint
5th set – 2 minutes walk, 60 second sprint
6th set – 60 second walk, 30 second sprint
7th set – 60 second walk, 30 second sprint
8th set – 60 second walk, 30 second sprint
9th set – 2 minute walk, 30 second sprint
10th set – 2 minute walk, 60 second sprint

In terms of muscle building exercises the best exercises are compound exercises that recruit multiple muscle groups such as push ups, pull ups, chin ups, dips, body weight squats and if you have access to a gym; deadlifts, bench press and barbell squats. These exercises stimulate a greater release of muscle building hormones such as IGF-1 (Insulin like Growth Factor-1), HGH (Human Growth Hormone) and Testosterone than exercises which only recruit single muscle groups.

Nutrition is also a crucial part of weight loss. Even if you’ve been working out hard if you don’t have your nutrition in order you won’t lose weight. When it comes to losing weight one needs to consume smaller but more frequent meals. The reason for this is that it allows your body to maintain blood sugar levels within a small range. This in turn reduces your fat storing hormone Insulin.

Foods you should be consuming include brown rice, wholegrain bread, wholegrain pasta and rolled oats for energy, skinless chicken breast, salmon, turkey, lean beef, tuna, whole eggs, milk and cheese for protein and fruits and green leafy vegetables for vitamins and minerals. By consuming these foods you’ll be accelerating your fat loss.

For a comprehensive step-by-step guide to burning fat and building muscle check out http://www.howtoloseweightincollege.com

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