Diet Routine...

Irishpimpdude

Hi im 15 years old and pretty overweight... im looking for a diet/fitness routine
like i want something to tell me what to eat and when... exercises to target certain areas and exactly how to do them... anyone know any sites or anything that i could get some info like this? i have access to a gym/swiming pool and at home i have an electric threadmill,rowing machine and a boxing bag.... i really want to loose weight and fast, im really determined!

Sonderval

Losing weight is a comendable goal, but you cannot rush it. Cardio is going to be your bread and butter as far as losing the flab goes - swimming, jogging (even walking is good) and punching the bag are all good cardio excersizes. I'd would recommend doing 3-4 cardio sessions per week, steadily increasing your limits.

As for a good guide to excersizes, I've always found http://www.exrx.net/Lists/Directory.html to be an excellent resource. You should check out the links on the top of the page too. Remember though that you cannot spot reduce fat, i.e. you cannot lose fat from a specific area only. Its got to come off the whole body (and it will for definite if you do good cardio).

As for diet,firstly make sure you fuel your workouts. A diet does not mean you starve yourself - it means that you induce a minor calorie deficit while eating food that is good for you. Perhaps if you tell us what you currently eat, we can point out whats good and bad (and why)!

Getting yourself fit is a great ambition - the rewards at the end are well worth the effort!

Irishpimpdude

you know i just eat like the usual, chips and pizza or like wise... but im gonna cut those out completely and i have the odd bag of crisps or whatevers lying about... what ive been doing now is just downing a couple of pints of water to fill me and then have something healty to eat like one of those weightwatchers ready meals or something of the sort...

g'em

Irishpimpdude wrote:

then have something healty to eat like one of those weightwatchers ready meals or something of the sort...

sorry to burst your bubble but they aren't healthy at all- they're processed rubbish laden full of salt, sugar, additives, preservatives, flavourings and colourings. You'd probably be better sticking to pizza tbh..

ok, so you want to overhaul your diet and exercise. I'm really not being rude, but have you had a read through this forum? That question has been asked and answered many times over. The basics are covered here and here. Take a read through and see what you can get from it.

Irishpimpdude wrote:

like i want something to tell me what to eat and when...

yeah, it'd be great if there was someone to take all the hard work out of it for you, but it doesn't work that way!! With a little bit of reading you can make informed decisions about what you eat, how you eat and when you eat it.

Cut out processed foods from your diet, and I mean as much as possible. If it comes from a packet, don't eat it. If it has more than five ingredients on the label, don't eat it. If it has E numbers, chemicals, lots of salt/ sugar.. don't eat it. EAt 5-6 meals a day, lots of fruit, lots of veg, lean meat, pulses, grains, more fruit and veg, small amounts of dairy... its all common sense really. Do some reading, see what you come up with.

Read some other posts along the same lines and see if you can devise an eating plan based on 4 or five meals a day eating at regular 2-4 hour intervals. Post it up, we'll take a look and let you know. That way we're not doing all the work for you and you'll understand why you're supposed to eat that way

TerrorFirmer

While I appreciate g'ems input don't forget that it's far easier to start simple. You don't have to instantly start eating super healthily and avoiding all processed foods.

Three months ago I was 16 stone. The real key to loosing excess weight is moderation. There's a distinct difference between keeping very fit like some people in this forum and loosing excess flab. I just stopped eating as much - I still eat a normal breakfast, a lunch, and a full dinner. I still eat popcorn at the cinema on weekends, I still eat chocolate the odd time, not to even bother mentioning the amount of crap I eat after a night out drinking every Saturday.

I still eat all this stuff, but in moderation, with fairly regular gym sessions - and in three months my weight has gone down to 13 stone.

I'll starting now to swap foods, like junk for fruit, white bread/rice for brown, but to be honest I did none of that at the outset and still lost loads of weight.

Start simple, aim low - you can work on the finer mechanics much later on after the initial weight has been shifted.

Although, if you are SUPER determined, you can start cutting out junk 100% and eating right from the beginning and see results alot faster, but I found trying to go completely cold turkey initally only led to over indulging cram sessions after several days of perfection...:D

Either way, good luck. Once you start noticably loosing weight its a fantastic motivator to keep going.

g'em

HavoK wrote:

it's far easier to start simple.

you're quite right.

In fairness I wouldn't be expecting anyone to compeltely overhaul the habits they've been assembling over the course of a number of years overnight, that's a recipe for disaster. As you say, start small and make changes as you go along.

One thing I've found really does work is aim to make one change a week. For example:
Week 1: eat porridge every morning instead of sugary cereal
Week 2: go for a walk/ session on the cross-trainer/ rowing machine three times during the week and every week after.
Week 3: swap white bread/ pasta/ rice for brown
Week 4: start drinking a litre of water a day

.. and so on so forth. That way you're more likely to stick to it as you're not overloading yourself with new tasks. As you make more changes you can refine your lifestyle more and more. For example, this week I've stopped adding sugar-free coridal to my daily 2L of water in an effort to curb my sweet tooth. Next week the plan is to cut out the hot-chocolate I drink every evening (even though it is oly 40 cals a cup, it's not doing me any favours ).

Seraphina

g'em wrote:

For example, this week I've stopped adding sugar-free coridal to my daily 2L of water in an effort to curb my sweet tooth. Next week the plan is to cut out the hot-chocolate I drink every evening (even though it is oly 40 cals a cup, it's not doing me any favours ).

do you have any fun in your life?

g'em

Seraphina wrote:

do you have any fun in your life?

that really does make me sound soooo sad doesn't it...

well to justify it..

1) I'm still undecided as to whether I'll be competing as a figure model in June..

2) When I cheat, I cheat with style. After the match this weekend (yes, I have tickets ) I'll probably get absolutely smashed, eat at least two fast-food dinners over the course of the night, make a drunken pass at any poor unsuspecting randomer who's unfortunate to look in my direction and convince all my friends (and any new ones I make in the pub who I'll be convinced are soulmates I was destined to meet that night) to come back to my house where I'll start passing out more alcohol until some random point on mid-sunday when I decide I'm hungry again and cook a big, fat fry up for soakage of any remaining booze in my bloodstream.

I'm a classy bird me.

babypink

g'em wrote:

I'm a classy bird me.

classy to the end

Seraphina

g'em wrote:

2) When I cheat, I cheat with style. After the match this weekend (yes, I have tickets ) I'll probably get absolutely smashed, eat at least two fast-food dinners over the course of the night, make a drunken pass at any poor unsuspecting randomer who's unfortunate to look in my direction and convince all my friends (and any new ones I make in the pub who I'll be convinced are soulmates I was destined to meet that night) to come back to my house where I'll start passing out more alcohol until some random point on mid-sunday when I decide I'm hungry again and cook a big, fat fry up for soakage of any remaining booze in my bloodstream.

I'm a classy bird me.

well thats alright then. at least all the hard work allows your to splurge with little after effects!

Hermione*

g'em wrote:

After the match this weekend (yes, I have tickets )

Lucky you! I wanted to go so much ....

Alejandro

Irishpimpdude wrote:

like i want something to tell me what to eat and when... exercises to target certain areas and exactly how to do them... anyone know any sites or anything that i could get some info like this?

What works great for me is Fitday.com (http://www.fitday.com). It keeps me honest by tracking what I eat and the exercise I do. It is a great way to target weight or body size and see how you are progressing. I believe it is still free to do their online program. I downloaded their offline program for about $20 US.

If they don't have nutrition info for something I ate, I go to dietfacts.com (http://www.dietfacts.com) to look-up fat level, calories, etc.

Irishpimpdude

Thanks for all the help guys!!!! i just had my last mcdonalds for quite i long time! (i hope!!!) hehehe im really thankfull, im going to take g'ems advice and do everything there that you have marked in at once, it might be alot but im gonna fight it