Help me devise some sort of fitness regime type thing.

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First, the basics... I'm a 16 year old fella. This time last year I was ~5'8" and weighed ~14.5 stone. Now I'm 6 foot tall and weigh ~17 stone. Those 4 extra inches of height surely can't have made me put on 2.5 stone. I haven't changed size very much (same size trousers, shirts etc.)

From July to October last year I worked in McDonald's and took advantage of their free employee meals quite a bit but when I left I still only weighed about 15 stone. I also started playing rugby again last September after a year out so I'm even more active now. I didn't play rugby from December until the start of February though (hurt my neck) and didn't do much else excersize.

The thing that confuses me though is my diet has kept constant all the time (except for the period when I worked in McDonalds) and I haven't actually changed much in my physical appearance. When I ask people they think I look about 14/15 stone but the scales say I'm closer to 17. Joining a gym is out of the question 'cos I really can't afford it to be honest.

I've never really worried about my weight before but 17 stone sounds a bit dangerous healthwise to me considering how little excersize I do and the fact my diet isn't great (I don't eat much chocolate or crisps, and no soft drinks but quite a lot of take aways).

Anyway, for the sake of my health (and not much else, to be honest I love the way I look) I'd like to lose a couple of stone... I liked weight about 14 stone... I felt lighter on my feet or something.

Anyway, here was what I had basically thought up: I'd run three or four nights a week. Gradually working up from short distances (.5 km, 1km) to longer (perhaps 3 or 4km) over the course of a month or so. Combining this with rugby training once a week plus a match and cutting out the take aways and fast food. Will this help me lose 2 or 3 stone in three or four months? I'll decide then how to go about maintaining that weight.

Thanks a lot for reading,
Bob.

tunney

Don't know much about the diet but with regards to starting to run/jog you are much better off with a run/walk approach.

Something like
Run 1 minute, Walk 4 do this 4-6 times 3 times a week

then increase to
Run 2 minutes Walk 3 do this 4-6 times 3 times a week

and so so until you are running for 20-30 minutes.

Don't increase the distances too much too quickly.

Also with regard to dropping 3 stone in 3 months, its not going to happen. Aim for realsitic goals, 2 pounds a week (1.5 stone in 3 months) and you'll not lose motivation.

Genghis

Agree with Tunney. That sort of plan will result in weight loss, but remember that it will be gradual. That means you may not begin to see serious results for a couple of months, but after that you will begin to notice the weight 'falling off' - note that this may not be so apparent at first on the scales, and may be more so on your appearance (face, more toned body, etc), and on your clothes, and in comments people make to you.

I think 14 stone is achievable if you can keep up a program like that over the course of say 6 months - think of it this way, by the end of the Summer you will get to where you want to be. Running is probably the best (and cheapest) way to go about it, but it does take motivation and commitment. If you are playing rugby, this may make things easier - another benefit will be improved fitness on the pitch. And don't worry too much about maintenance just yet; if you keep the programme up to the end of the Summer you will be relatively fit, and have good habits formed and you won't want to lose the fitness you've built up, so maintenance will be 'natural' to you.

I would be of a similar profile to you, not so tall, was almost, but never quite 17st, having piled on a similar proportion of weight. The only difference is that it went on me over a 3-4 year period before I did anything about it, and it then took about a year to get it back in the zone I wanted. As well as that I was a bit older than you when the weight gain started - early 20s. At your age, and given that you have only recently acquired this extra weight, it may well be a faster process for you.

rs

17 stone is pretty heavy for someone as young as you are. It might be a good idea to lose it now, it'll be much easier than if you wait a few years.

Running and rugby will certainly help shed a few pounds. I'd also suggest you take up another running sport if you can (do you play football).

It's much easier to leave the house to go play football than it is to go out for a 60 minute run. It's purely a motivation thing.

As the others have said, losing 2 pounds a week is about the most you can hope for. So plan for this.

Also, try to watch what you eat. Don't starve yourself, but try to stick to heathier food if possible.

Good luck

adonis

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