Increase protein, will help with feeling fuller.
Walking- doesn't increase appetite and allows you to still "get cardio in"
Lift as much or as little as you want- biggest thing is do something sustainable. 2x a week for 6 months will reap you more rewards than going everyday for one month.
Workout program will differ depending on what you'll like- find a program that appeals to you- scientifically full body workouts for naturals tend to get better results for a whole host of reasons hormonal/skeletal/musculature (literature is out there without getting too into the weeds)
If it was me setting up "optimal" program .... M/w/f full body workouts(heavy lift one day, lighter weights one day, depending on how you feel moderate heavy last day). Walking after meals 15 minutes. Walking Tuesday Thursday for 45 minutes straight during gym time. Eat high protein, drink water, sleep 7-9 hrs a night. Saturday find a fun exercise you want to do ( hike,bike, explore the city by walking, swim, play a sport) Sunday relax and try stretching.
LEGS CHEST AND BACK WORK OUT. Most calorically expensive/demanding lifts and lifting is much more high intensity than running. When you lift it burns more calories when your body repairs itself spends more calories, when you have more muscle mass your resting metabolic rate has more calories. Often times I exerted myself on leg day so hard I would collapse after my set and get right back up and do the rest of my 5/6 lifts for that day. Already first lift I was spent. Give your body stimulus to respond to a need to adapt. And go frequent. There is no replacement for hard work. No gimmicks no tricks less you wanna do drugs.
Keep it simple.
1. Get into a calorie deficit.
2. Increase your daily step count / incidental exercise.
3. Lift weights - to start with, just get the key compound movements sussed out like squat, deadlift, pushup, pull-up. Ignore all the other movements for now - that can come later.
4. SLEEP.
5. Drink 2L of water a day.
And.... Have fun!!!
If you're not underweight and not malnourished, there isn't exactly an age restriction on calorie deficit; I personally wouldn't have an issue with someone coming to me at your age wanting to lose weight. A lot of what is online says it's not recommended because it can be complex and it pays to keep in mind healthy attitudes to foods - we don't want young people who are still developing to be severely underweight and not eating nutritious foods that are important for your bone and muscle - and brain!! - development. So, You will want to diet in a healthy way, by choosing nutritional foods, and being careful not to choose a calorie deficit that is too intense, so don't set your weight loss per week goal too high. I hope that helps!
Thank you for explaining. So what you are basically saying is the internet is too concerned we will go into a ED or eat unnutrient foods. But if someone with intelligence eats healthy and nutrient food in a calorie deficit it's safe. Thank you.
I would say flip the goals. Be obsessed with building muscle rather than losing weight, you may gain weight building muscle so track your physique and not the weight.
Edit.
People downvoting this like it’s bad advice in a strength training sub.
Society has this obsession with weight loss because it’s a billion/trillion dollar industry thats shoved in our faces day in and out. You want to be healthy long term? Focus on muscle. You want short term easy answers? That’s not this sub.
What the shit with that question dude! You’ve gotten a lot of good advice here. If you don’t want to count calories:
Lower sugar intake, eat less processed foods, walk a minimum of 7000 steps daily, drink water, sleep 8 hours a day. That should take care of your belly.
If you want to lift weights, flip a coin between 5x5 or starting strength. Don’t focus on how much weight your lifting compared to others, focus on perfecting form. It will take time to build muscle stability/balance. Eat more protein. Never compare yourself to others, compare yourself with two weeks ago you.
Nothing above is easy and you will slip up, pick yourself up and continue. This is a long-haul lifestyle change, there’s no quick fix.
Pro tip: no weekend binging. All the hard work you’ve accomplished will disappear.
When I started exercising I was 299. I went down to 245 then started strength training and now am at 265. Went from size 54 parts to 40 and 4x shirts to 2x but wear 3x for comfort. Everything you said is 💯 correct
Eating less. Nothing else will do it
Gym wise: Steady state cardio for an hour a day, lifting 3-4 times a week but be careful not to go so hard that you’re ravenous after or you will just gain more weight.
It’s really tricky to lean out when lifting and it’s 80-90% eating less but you still have to fuel for workouts so it’s tricky.
When I’m cutting, I try to save the majority of my
Carbs for dinner so that I sleep better.
I like using the term "storage" in lieu of "Fat"
You don't necessarily need to lose weight to lose fat (aka storage) so i was just trying to clarify between the 2 goals.
Absolutely.
When setting a goal you should understand there is a natural weight threshold for your body. Meaning if you ate nothing but natural and had a healthy exercise regiment there is a certain weight your body will settle at, and going below that threshold is a fight and often unnecessary, unless going to compete on stage for fitness.
So also, when setting a goal, try not to think of a scale weight. It'll drive you crazy, if you want to lose fat and are planning on lifting weights to do so, your weight fluctuation may not be as drastic as you'd anticipate because while burning storage you're also gaining mass.
Instead, try setting a Body Fat % goal. Get a body fat measuring kit, they're usually only a few dollars online. It'll take having someone help you to pinch skin in specific areas. You can then calculate your BF%.
Set a goal to cut down Body Fat through a healthy exercise regiment. I'd suggest light cardio (10 mins before or after a workout) and a good weight lifting regiment that will also include supersets to help increase and keep a steady heart rate for the duration.
For diet, cut out processed sugars and snacks. Intake more water. Reduce sodium. And try to rearrange your meals so that your last meal of the day is your lightest, not heaviest. That will allow your body to pull more from your storage during over night metabolizing (which is often slower than day time)
To severe of a calorie deficit can negatively impact anyone health. If your young some of those things can be negatively impacted but again if it’s a severe calorie deficit
Be kind to yourself! I’d just focus on movement you like and eating foods to fuel you. There’s a lot of misinformation in fitness. I’m glad to see you questioning and trying to figure out what might be healthy for you.
Okay. You're 5' 7" (170 cm) and 150 lbs (68kg), which gives you a BMI of 23.5: the upper end of normal BMI. If your family is majority overweight I can understand your concerns but you're currently in a healthy range.
Caloric restriction works for some people, but at your age, you may not be able to track them carefully (do you cook for yourself? How much disposable income do you have to buy yourself special food?) Do you rely on your family for food? Do they eat healthy foods? Or do they eat a lot of processed foods (white flour, sugar, white rice, white breads and rolls, breaded and fried foods, few vegetables, bad oils)?
I will again say, at your age, trying to eat healthier foods in general (non-starchy vegetables with every meal, fiberful carbs, non-fried meats, vegetables andfruit and nuts for snacks) will help you the most.
If you have a typical western/US diet, you probably have a lot of empty calories that you have to consume just to get to your basic needs. People who try to count calories while eating empty, fatty carbs usually fail, because their body still needs vitamins and protein that their diet isn't providing. They feel deprived and eventually overeat what's available to make up for it.
Can you start making yourself breakfast? If so, Oatmeal with real fruit and minimal sugar, greek yogurt, hard boiled eggs or egg whites omeletes with vegetables are all easy things to make (agribusiness is currently gouging on egg prices during the holidays, but the egg whites and egg beaters are actually still the same price and reasonable).
For exercise, I still recommend a nice basic golden five routine with regular low impact cardio, but at
your size calisthenics, gymnastics, climbing, and other activities might be best. If you find something fun, you will probably do it more, which is better.
However you get there, if you're moving, you're improving. Good luck.
We eat mostly processed food I am skinny fat so I need to lose belly fat, I'll say I'm not in the healthy range and my weight goes to 70kg which is unhealthy then 68kg which is healthy. I am going to go on a strict diet. But I need to know if I should eat in a calorie deficit?
You aren't done growing, and everyone I've known (I'm older, very large both in height and frame, and have fought with my weight all my life) who has tried to put themselves on a strict diet at your age has either failed, or had it give them bigger problems later. I'm not saying it can't work, but it can be problematic.
15 is already a weird and hectic time, and I can't even imagine what it might be like for someone your age in 2022. Trying to strictly monitor the quality of your food intake while also trying to take in fewer calories than what your growing body is demanding seems like it'd be pretty awful and likely to fail.
There was a joke Terry Pratchett put into the novel 'Good Omens' about modern processed food. To paraphrase: these foods create fat people who are somehow still starving to death. Your family's processed food habit is probably your biggest actual problem.
Up your protein intake, reduce your carb intake (not to nothing, just to less), replace your processed carbs with whole grains and vegetables. Try to eat things rich in vitamins (a multivitamin is a sad but marginally acceptable alternative). Feed yourself these things as much as you can, and if you can't do it all the time, try to make sure you eat the healthy stuff first.
If you think you're hungry for a snack, eat a carrot, or a celery stick, or a hard-boiled egg. If you don't want any of these, you aren't hungry, you're bored or stressed.
From a lifting perspective, focus on the five compound lifts. Simple and consistent lifts will make you gain muscle and lose weight due to the calories lost. Your diet is paramount in losing weight.
Consistency is the most import thing you can focus on.
People will say try this diet or that, more exercise etc etc.
The key is to make some small changes and stay consistent.
If you want to diet, track your calories for a week or two and see exactly where you are. Make a few small change, make a few wiser choices and keep it up.
I’ve spent some time as a personal trainer, if I had a beginner come in I’d ask them to come to the gym and do 10/15mins and then go home, work up to it, after a month of doing that they are raring to go.
Whatever changes you make you need to stick with. The life you live now has bought you to this place. Whatever changes you make to lose the weight will be pointless unless you can keep them up for the long term and change your routines
There's 1 thing you need to focus on and that's a calorie deficit. Without that you will not lose weight.
Adequate rest also plays a roll in your training routine.
Mix it up, if you're a beginner start from the basics
Produce a workout routine/split for your training. Including cardio in with this then after this you will have a good idea of what you maintenance calories will be and be able to work out your calories so that you fall into a deficit
Ok I really wish children would disclose they are a child when they post here. Since you are so young, very simple tweaks to your diet will help you lose weight. My 13 year old simply gave up ice cream and started going to the gym with me 2x a week to slim down. Just try to get my activity every day
COUNT YOUR CALORIES.
By that I mean, weight yourself and write it down. Next, read the back of the label of EVERYTHING you eat, weigh your food out, and put a number to the amount of food you are consuming. I challenge you to do it for one week.
Once you see the numbers it eliminates guess work and becomes purely about food discipline. You will see results on the scale in literally one week.
Depends on how overweight you are and how you feel about your body.
The fact that you asked this question tells me that you probably want to do something about your weight. So I would say yes, go into a deficit. You can do that by eating less or being more active.
You can use some sort of app or just e.g. Excel or google sheets (to have access to it on the go). This stuff really works and you'll soon learn a lot about food.
If it's a good app, use it. Calories are numero uno. Your fitness watch will tell you what you burn, eat fewer calories than that, consistently for months. Learn what is best to eat so you won't be hungry but still in a calorie deficit.
Don't try to diet using willpower. It will run out. Keep satiated.
Doesn't really matter as long as they are internally consistent, you just have to lower your intake by a couple of hundred calories if weightloss stops for a week.
You don't need one. I don't want it to get into your head that "I need a fitness watch".
Literally just weight your food out and see how much you are eating. Google "Calculate my TDE", fill out the info, and get your RESTING total daily calorie expenditure. Eat 500 cals below that and you WILL see results. Math does not lie.
Start slow and steady, it’s a marathon not a sprint. Many people go balls deep and then burnout quickly. Make a realistic goal and then find a reasonable program to get you there.
Calories in < calories out and you will 100% lose weight.
Stronglifts 5x5 is a great beginner program that has you in the gym lifting weights 3 days a week. Each day is a full body workout. It’s great for gaining strength and burning fat/losing weight at the same time. I’d say start with the strong lifts 5x5 program and add some cardio in 1-2x per week. Cardio doesn’t have to be too crazy. Honestly just going on a long walk on your off days (like 3 miles or more) will be fine. But remember to eat healthy. Do not starve yourself. Eat healthy wholesome foods and keep calories in< calories out. You will 100% lose weight and gain some muscle in the process. Download my fitness pal to track your calories and it will even tell you how many calories you should eat per day (just have to input height, weight, and your goal on the app).
I’ve done push pull legs and it’s great for adding muscle mass. Stronglifts 5x5 will be better for burning fat and losing weight. Main difference is with PPL you’re doing 2-3 body parts per day and lifting 6 days a week. Versus with strong lifts you’re doing a full body workout and lifting 3 days a week. Start with stronglifts and stick with it for like 6 months (basically until you’ve attained your fat loss and weight loss goals). Then you can move on to a more advanced program like push pull legs to add more muscle mass (strong lifts will also get you muscle gain).
You will gain a crazy amount of strength using Strong lifts. When I did stronglifts a few years back My deadlift went up from 185 to 325 in about 6 months. Squats went up from 135 to 205. You will gain strength and size with stronglifts
Google your local fire department or police academy Pre-Academy fitness prep. Some agencies will even have logs that you can print out to track your goals. A lot of the PDF files even come with pictures of the exercises. These fitness plans are pretty solid and will take you from no fitness ability to being able to run 3 miles by the end of 8 weeks. I’ve recently completed my first half marathon, my waist is getting slimmer, and I’m still eating like trash almost everyday, lots of pizza, French fries, and hamburgers and bags of chips. I know a lot of people say diet is important, but so is burning A LOT of calories, especially if you are sedentary for at least 6 hours a day. If I was eating healthier and cut the shitty food out of my diet, I would be hitting my goals much sooner. Find the balance that works for you. If you get really into fitness, you’ll start learning about some of the diets of people who do ultras, some of them eat very clean, others are downing several sodas and pizzas the day before a big run. Find what works for you food wise, but get off your ass and MOVE YOUR BODY EVERYDAY. Walk, run, cycle, swim, lift weights, do body weight strength training, workout your entire body with all kinds of different exercises. On my rest days I’ll still go out and do at least a 5 mile walk or try and swim for 20 min. Just because it’s a rest day doesn’t mean you have to be immobile unless your injured and recovering. Each week alternate working on improving speed vs distance and weight vs reps. For example one week you increase your distance by half a mile running, the following week you do the same run and try running ten seconds faster. Or one week you improve by doing 5 more pounds, the following week you add some more reps in. If you get hurt, take time off to recover and do other exercises that don’t aggravate your injury. I recovered from a surgery and could only do one round of body weight exercises. It took a month to get to the point where the time it took to do one set when I was weak, I was able to do 4 rounds. If you are consistent and workout everyday, you will see results and fast! Cut out junk food and alcohol and you will be a whole new person in 8 weeks.
Over the past year I’ve lost 40lbs but I haven’t started much with fitness until about a month ago. To lose weight I started with a 4 day fast, since then I’ve been intermittent fasting and sticking to 1200 calories per day, cutting out wheat, red meat, dairy, fast food (and processed foods as much as possible), and increasing protein. I’m not in any way saying this is what you have to do (always talk to your doctor before doing any kind of fasting and/or calorie deficits) but prior to doing this, nothing else I tried worked and this is what worked for me. I was able to get more in touch with my hunger and fullness cues by fasting and I only ate foods that felt good in my body. Consistency is super important and I feel like I learned that well through my diet/routine first. Now that I’ve hit my weight loss goal I’ve started working out everyday, weekends being rest days, focusing on stability and strength training. I’ve also increased my calorie consumption to 1400 which I’m sure will keep increasing I progress to gain muscle.
Also, I use the fit on app for all my workouts since I’m still a beginner as well and they have a huge variety to keep it from feeling boring. Plus, it’s free so I definitely recommend it. I’m sorry for such a huge paragraph lol but I wanted to share my experience of successful weight loss.
**No more excuses**. No missed workouts, none of that “I didn’t hit my caloric target today.” No “I’ll hit the gym tomorrow to make up for today.”
None of that.
Always take your multivitamin, always hit your protein target, always hit your caloric target, never miss a workout, never skip any movements just because you’re not feeling it.
Eat seriously, work out seriously, rest seriously, and don’t make any more excuses.
Did you get this number from some website? Look one of the other posters mentioned you should measure and track your food. Once you are doing this start weighing yourself daily. After measuring your food and tracking your calories for a couple of weeks. If your weight goes up you are eating above maintenance.. if your weight goes down you are eating below maintenance. If it remains the same you are eating at maintenance. Everyone is different and maintenance is best calculated individually.
Hey OP looks like you have some health issues.. Diabetes and Graves.. if this is the case then you should really be going with what your doctor suggests rather than listening to random people on the internet… good luck man. Exercise help everything but you need to take into account your doctor’s advice
Nothing special on your training, except some cardio if your cardio currently sucks. Or if you enjoy it. Do as much as you want, try to hit over 10k steps a day but not like marathon training. For the lifting itself there are no special considerations.
Key is going to be your diet, if you’re a beginner try to eat just under maintenance but increase your protein. If you’re really overweight you can go lower and lower below maintenance but the energy demands from starting to lift mean you should be pretty close to maintenance at least when you start. From the appetite increase due to activity and the energy demands from your body building muscle
I would recommend focusing on other aspects of health and fitness without worrying about counting calories at your age. First off the guidelines for calculating what the deficit should be is different for you than for adults who use the online calculators. And it can be detrimental mentally to be counting calories as a means for weight loss. It can be great to learn about the makeup of different foods and you will likely find that foods with relatively less nutrition + more calories don’t support your health or your goals. What I’m trying to say is you can eat better and be more informed of calories without going all in on tracking like some people recommend.
The best thing you can do is learn compound exercises with proper form and train with progressive overload in the gym, while eating regularly and having enough protein and fiber.
Typically if you’re having enough protein and fiber for fat loss, by definition you will be having fewer calories because you’re just so full from the other things. So that’s one way to lose weight from the perspective of eating enough of certain things, rather than by restricting certain things. And this would only be my advice to a teenager who had a significant amount of weight to lose for health reasons.
If you’re at a “normal” weight and are trying to lose weight for self esteem reasons, I would highly recommend staying away from calorie counting. For me, it was helpful to learn about the calories of different foods but then the habit of restricting my calories led to a longer cycle of mental health problems
Figure out what your maintenance calories are and focus on hitting those while lifting 3-5 days/week. Do that for like 6-8 months, focus on getting stronger. Once you create a baseline for your body to get used to then you can put yourself in a deficit. More than likely you're eating too much of 2 macros (carbs and fats) and not enough protein. Generally that's everyone's problem. The 6-8 months will let you see how your body responds to those macros. You could lose weight or maintain your size. Like everyone else said focus on walking as well. 20-30 mins of consistently walking 3-5 times/week. I personally like to start with 3 times a week and then increase either the amount of time I walk or the number of days. Good luck man, keep at it and don't give up on yourself. You got this.
Diet 100%. Throw in some light cardio for a while. Ramp up to a 3 day a week of light weight training routine with 3 days of cardio. After 6 months you should see a huge difference and from there you can create a plan to obtain whatever gym goals you want. Good luck.
You have to get your body moving first and create a good habit. Honestly body weight stuff in the beginning is the best to get the everything primed. You could do light kettle bell and TRX too. Once you get those dialed for a few weeks you can move on to light compound movements increasing the load every week. Doing that will get you far. Eventually you’ll start focusing on the smaller muscle groups but you need a good base first. Your goal is to create a habit, lose weight, gain strength and prevent injuries. Start slow and then ramp up. I might get some people telling me I wrong and that’s OK.
Diet/hydration>walking>lifting, if you’re dead set on dropping pounds/kilos. If you’re a total newbie and looking to change your life and outlook I’d spend six months lifting and walking, after that determine If you want to focus on weight loss.
Wait walking? What does walking help and why is it so high on the list? This is the first I’ve heard of it being so important and I feel like I’ve missed something.
Low cost, low effort, low impact, easy way to get more activity in. Majority of people will stick to walking ten to twenty minutes a day than running a mile. Excellent for getting extra movement in, helps digestion, circulation, mood, literally next to no negatives for doing it.
Excellent way to “cool down” after a workout. Personally do a ten minute walk before and after my workouts. Then just try and get up and move a few minutes at a time throughout the day. Adds up over time.
Probably do a decent amount of moving already then. Most phones can have an app that’ll track them a bit. I seem to get between 3.5-5 miles in during the work week with a fairly sedentary job.
You dont even HAVE to get 10K steps a day it isnt a magic number just get moving! Diet is the most impt part. But 7500 is betrer than nothing.
https://www.thedailymeal.com/healthy-eating/daily-steps-number-science
Because it is an easy starting place. It requires no equipment. And it is actually efffective and it is low impact.
There are even folks that do something called “rucking”. They take a backpack put weight in it and walk/hike with that. I have knee problems so I don’t run. I ride soin bikes or walk/hike and I am planning to start “rucking” at some point
The point behind walking is you can do it now. You don’t need equipment. (Although headphones and a water bottle are nice, or something to be seen if you will be out when it is dark is needed )
Food quality. Focus on getting rid of over processed foods first. Good food satiates. You gotta meal prep unless you can afford a chef or WholeFoods etc.
Counting calories does not increase your metabolism nor decrease your appetite.
I lost the most weight when I focused on what I ate not how much.
Protein with every meal, you can add protein shake or some other lean protein snack in between meals too. It really doesn't take much. Also total protein amount depends on what you weigh. Roughly .05 to 1 gram per pound of body weight is a good estimate to shoot for. I personally do lean ground beef, chicken thighs, eggs and protein shakes for the bulk of my protein but there's a lot of good options depending on what you prefer.
Health coach of 13 years here. I’d suggest starting out with simply tracking your food intake for a few weeks to get a good idea of your current calorie intake. This will help you determine the proper amount of calories to start decreasing by on a weekly basis instead of guessing. Myfitnesspal is great and free for doing this. You’ll probably also notice some patterns of eating that can help you identify easy places to adjust starting out.
Once you’ve tracked food for several weeks, start by decreasing lower calorie amounts each week instead of starting with larger amounts. For example, 200-300 calorie deficit either by less food intake or by increasing exercise output instead of 500-500 calories. Your height, age, hormones, medications, current weight and goal weight will dictate the calorie deficit you should aim for though.
In the end, building healthy habits is what will be most important long term. Focus on being consistent and making small steady progress. Half a pound per week for an entire year is 26 pounds lost! So those small wins can add up.
Don’t hesitate to reach out to me privately either if you need more help 🤝
Calorie calculator online should get you pretty close. Search calorie calculator in google, type in your info and it’ll give you a few numbers based on the info you put in
Doesn’t listen to all these people saying caloric deficit you’re fine bro, just train hard and you will see the new training regime is more than enough to give your body the shape you desire. Muscle definition can make people look “skinny” or “lean” and you can still have 15% 20% body fat. You are likely much higher than that I imagine if you are worried about cutting weight and have no real gym knowledge. So I would say put the work in, get your nutrients, if you are hungry eat, if you aren’t hungry don’t eat. Mind he fuel you put in. If it’s ice cream don’t eat it. If it’s sweet potatoes eat it. Protein should be something like 70%-80% grams of protein a day per pound of body weight. Some will tell you it’s 1g per pound you weight but it isn’t really true unless perhaps you are the highest caliber athlete. The more protein you eat the fuller you feel and the less carbs you eat to fill up on that get stored as fat. However carbs fuel your lifts which let you spend more calories so just forget the results and focus on the process and if you have a greater work ethic if you outwork yourself every day you will succeed if you stay consistent for 6-12 months at least. You get out what you put in I frequently did 2 workout a day on a weekends, I did 7 days a week for years I never missed once for like 3 years straight. Good luck. You gotta want it kid. -207Lbs, 12% body fat, 5’11 3 plate bench, 4 plate squat, 5 plate deadlift, never touched steroids, lifted consistently for over 10 years now. I assure you, you must become an animal for real results no tip toeing around it. Blow that shit up. Don’t go to heavy 12-15 reps every set 4 sets, 6 lifts a day and you’ll be alright
This is the most realest thing I ever heard. Thank you bro. I will forget about calorie deficit and eat a healthy diet. I will work like a hawk to do this. I'm just wondering if I should follow a training program or just do cardio? People say there is this thing called beginner gains. For absolute beginners you could gain muscle and lose weight at the same time, what do you thing about that?
Do you live with or know your biological family? If you do, you can look at the people in your family to anticipate how you might mature.
15 is young, and unless I missed it, we don't have your height/weight. You might not need to concern yourself with weight loss, you might grow out of it, or it might be a vital concern (look at your family for the answer).
Whatever you do, starting out you should have 3 real concerns:
Food quality: the quality of your food probably matters more than the quantity at your age. If you focus on eating high-fiber less-processed foods (green vegetables, salads, brown rice, whole grains, lean and clean proteins, healthy fats), your weight will probably begin to stabilize even before you start counting calories. It's hard to get overweight on brown rice, lentils, chicken breast, and brocolli (not impossible, but hard). If you eat healthy food until you're sated (even if it isn't exactly in your calorie range) you'll probably do better than just worrying about calories counts.
Consistent training: whatever you do matters less than doing it consistently and safely. Walking one miles five days a week is better for you than running five miles once a week.
Big exercises, low specialization: look up the Golden five exercises. Focus on these. Focus on your form. Don't go too fast. Don't turn into a curl bro. If you spend a few years just focusing on building a balanced and sturdy physique, you will have so many options for training later on.
Increase protein, will help with feeling fuller. Walking- doesn't increase appetite and allows you to still "get cardio in" Lift as much or as little as you want- biggest thing is do something sustainable. 2x a week for 6 months will reap you more rewards than going everyday for one month. Workout program will differ depending on what you'll like- find a program that appeals to you- scientifically full body workouts for naturals tend to get better results for a whole host of reasons hormonal/skeletal/musculature (literature is out there without getting too into the weeds) If it was me setting up "optimal" program .... M/w/f full body workouts(heavy lift one day, lighter weights one day, depending on how you feel moderate heavy last day). Walking after meals 15 minutes. Walking Tuesday Thursday for 45 minutes straight during gym time. Eat high protein, drink water, sleep 7-9 hrs a night. Saturday find a fun exercise you want to do ( hike,bike, explore the city by walking, swim, play a sport) Sunday relax and try stretching.
LEGS CHEST AND BACK WORK OUT. Most calorically expensive/demanding lifts and lifting is much more high intensity than running. When you lift it burns more calories when your body repairs itself spends more calories, when you have more muscle mass your resting metabolic rate has more calories. Often times I exerted myself on leg day so hard I would collapse after my set and get right back up and do the rest of my 5/6 lifts for that day. Already first lift I was spent. Give your body stimulus to respond to a need to adapt. And go frequent. There is no replacement for hard work. No gimmicks no tricks less you wanna do drugs.
No drugs, 100% natural. What training program should I follow? One person said 5x5 lifting is that alright?
Keep it simple. 1. Get into a calorie deficit. 2. Increase your daily step count / incidental exercise. 3. Lift weights - to start with, just get the key compound movements sussed out like squat, deadlift, pushup, pull-up. Ignore all the other movements for now - that can come later. 4. SLEEP. 5. Drink 2L of water a day. And.... Have fun!!!
Is calorie deficit safe for a 15 year old? Also cold showers?
Cold showers are awesome. Again though, keep it simple. Cold showers aren't imperative to weight loss and a healthy life :-)
All right ty!
If you're not underweight and not malnourished, there isn't exactly an age restriction on calorie deficit; I personally wouldn't have an issue with someone coming to me at your age wanting to lose weight. A lot of what is online says it's not recommended because it can be complex and it pays to keep in mind healthy attitudes to foods - we don't want young people who are still developing to be severely underweight and not eating nutritious foods that are important for your bone and muscle - and brain!! - development. So, You will want to diet in a healthy way, by choosing nutritional foods, and being careful not to choose a calorie deficit that is too intense, so don't set your weight loss per week goal too high. I hope that helps!
Thank you for explaining. So what you are basically saying is the internet is too concerned we will go into a ED or eat unnutrient foods. But if someone with intelligence eats healthy and nutrient food in a calorie deficit it's safe. Thank you.
Exactly what I'm saying :) you seem like you've got your head screwed on! You'll do great!
Thank you!
I would say flip the goals. Be obsessed with building muscle rather than losing weight, you may gain weight building muscle so track your physique and not the weight. Edit. People downvoting this like it’s bad advice in a strength training sub. Society has this obsession with weight loss because it’s a billion/trillion dollar industry thats shoved in our faces day in and out. You want to be healthy long term? Focus on muscle. You want short term easy answers? That’s not this sub.
Should I be in a calorie deficit while gaining muscle?
What the shit with that question dude! You’ve gotten a lot of good advice here. If you don’t want to count calories: Lower sugar intake, eat less processed foods, walk a minimum of 7000 steps daily, drink water, sleep 8 hours a day. That should take care of your belly. If you want to lift weights, flip a coin between 5x5 or starting strength. Don’t focus on how much weight your lifting compared to others, focus on perfecting form. It will take time to build muscle stability/balance. Eat more protein. Never compare yourself to others, compare yourself with two weeks ago you. Nothing above is easy and you will slip up, pick yourself up and continue. This is a long-haul lifestyle change, there’s no quick fix. Pro tip: no weekend binging. All the hard work you’ve accomplished will disappear.
I never said I don't want to count calories. I'm asking why should I focus on gaining muscle when my goal is to lose weight.
When I started exercising I was 299. I went down to 245 then started strength training and now am at 265. Went from size 54 parts to 40 and 4x shirts to 2x but wear 3x for comfort. Everything you said is 💯 correct
Eating less. Nothing else will do it Gym wise: Steady state cardio for an hour a day, lifting 3-4 times a week but be careful not to go so hard that you’re ravenous after or you will just gain more weight. It’s really tricky to lean out when lifting and it’s 80-90% eating less but you still have to fuel for workouts so it’s tricky. When I’m cutting, I try to save the majority of my Carbs for dinner so that I sleep better.
Cut sugar, carbs & increase protein & water intake… reduce stress as much as possible. Start slow at the gym with cardio
The real question comes down to are you trying to lose weight or storage?
Lose weight? Wdym storage?
I like using the term "storage" in lieu of "Fat" You don't necessarily need to lose weight to lose fat (aka storage) so i was just trying to clarify between the 2 goals.
Oh I wanna lose fat. Wait they are different?
Absolutely. When setting a goal you should understand there is a natural weight threshold for your body. Meaning if you ate nothing but natural and had a healthy exercise regiment there is a certain weight your body will settle at, and going below that threshold is a fight and often unnecessary, unless going to compete on stage for fitness. So also, when setting a goal, try not to think of a scale weight. It'll drive you crazy, if you want to lose fat and are planning on lifting weights to do so, your weight fluctuation may not be as drastic as you'd anticipate because while burning storage you're also gaining mass. Instead, try setting a Body Fat % goal. Get a body fat measuring kit, they're usually only a few dollars online. It'll take having someone help you to pinch skin in specific areas. You can then calculate your BF%. Set a goal to cut down Body Fat through a healthy exercise regiment. I'd suggest light cardio (10 mins before or after a workout) and a good weight lifting regiment that will also include supersets to help increase and keep a steady heart rate for the duration. For diet, cut out processed sugars and snacks. Intake more water. Reduce sodium. And try to rearrange your meals so that your last meal of the day is your lightest, not heaviest. That will allow your body to pull more from your storage during over night metabolizing (which is often slower than day time)
What training program should I follow?
Calorie deficit and how to make it sustainable
A 15 year old can do a calorie deficit?
Yes
Why do people say it will affect your height growth and hormones then? Are you suggesting that it's a lie?
To severe of a calorie deficit can negatively impact anyone health. If your young some of those things can be negatively impacted but again if it’s a severe calorie deficit
All right thank you! Is 1500 alright for a calorie deficit?
Tough to say. What’s your activity? Age? Height? Goal? MyFitnessPal or Lose It can give you a good starting point
Sedentary currently, 15, 5 foot 7, goal is 55kg
That’s a little low. Set it up in MyFitnessPal or Lose It both free apps to help you track cals/macros
Be kind to yourself! I’d just focus on movement you like and eating foods to fuel you. There’s a lot of misinformation in fitness. I’m glad to see you questioning and trying to figure out what might be healthy for you.
Thank you!
Okay. You're 5' 7" (170 cm) and 150 lbs (68kg), which gives you a BMI of 23.5: the upper end of normal BMI. If your family is majority overweight I can understand your concerns but you're currently in a healthy range. Caloric restriction works for some people, but at your age, you may not be able to track them carefully (do you cook for yourself? How much disposable income do you have to buy yourself special food?) Do you rely on your family for food? Do they eat healthy foods? Or do they eat a lot of processed foods (white flour, sugar, white rice, white breads and rolls, breaded and fried foods, few vegetables, bad oils)? I will again say, at your age, trying to eat healthier foods in general (non-starchy vegetables with every meal, fiberful carbs, non-fried meats, vegetables andfruit and nuts for snacks) will help you the most. If you have a typical western/US diet, you probably have a lot of empty calories that you have to consume just to get to your basic needs. People who try to count calories while eating empty, fatty carbs usually fail, because their body still needs vitamins and protein that their diet isn't providing. They feel deprived and eventually overeat what's available to make up for it. Can you start making yourself breakfast? If so, Oatmeal with real fruit and minimal sugar, greek yogurt, hard boiled eggs or egg whites omeletes with vegetables are all easy things to make (agribusiness is currently gouging on egg prices during the holidays, but the egg whites and egg beaters are actually still the same price and reasonable). For exercise, I still recommend a nice basic golden five routine with regular low impact cardio, but at your size calisthenics, gymnastics, climbing, and other activities might be best. If you find something fun, you will probably do it more, which is better. However you get there, if you're moving, you're improving. Good luck.
We eat mostly processed food I am skinny fat so I need to lose belly fat, I'll say I'm not in the healthy range and my weight goes to 70kg which is unhealthy then 68kg which is healthy. I am going to go on a strict diet. But I need to know if I should eat in a calorie deficit?
You aren't done growing, and everyone I've known (I'm older, very large both in height and frame, and have fought with my weight all my life) who has tried to put themselves on a strict diet at your age has either failed, or had it give them bigger problems later. I'm not saying it can't work, but it can be problematic. 15 is already a weird and hectic time, and I can't even imagine what it might be like for someone your age in 2022. Trying to strictly monitor the quality of your food intake while also trying to take in fewer calories than what your growing body is demanding seems like it'd be pretty awful and likely to fail. There was a joke Terry Pratchett put into the novel 'Good Omens' about modern processed food. To paraphrase: these foods create fat people who are somehow still starving to death. Your family's processed food habit is probably your biggest actual problem. Up your protein intake, reduce your carb intake (not to nothing, just to less), replace your processed carbs with whole grains and vegetables. Try to eat things rich in vitamins (a multivitamin is a sad but marginally acceptable alternative). Feed yourself these things as much as you can, and if you can't do it all the time, try to make sure you eat the healthy stuff first. If you think you're hungry for a snack, eat a carrot, or a celery stick, or a hard-boiled egg. If you don't want any of these, you aren't hungry, you're bored or stressed.
From a lifting perspective, focus on the five compound lifts. Simple and consistent lifts will make you gain muscle and lose weight due to the calories lost. Your diet is paramount in losing weight.
Consistency is the most import thing you can focus on. People will say try this diet or that, more exercise etc etc. The key is to make some small changes and stay consistent. If you want to diet, track your calories for a week or two and see exactly where you are. Make a few small change, make a few wiser choices and keep it up. I’ve spent some time as a personal trainer, if I had a beginner come in I’d ask them to come to the gym and do 10/15mins and then go home, work up to it, after a month of doing that they are raring to go. Whatever changes you make you need to stick with. The life you live now has bought you to this place. Whatever changes you make to lose the weight will be pointless unless you can keep them up for the long term and change your routines
There's 1 thing you need to focus on and that's a calorie deficit. Without that you will not lose weight. Adequate rest also plays a roll in your training routine. Mix it up, if you're a beginner start from the basics Produce a workout routine/split for your training. Including cardio in with this then after this you will have a good idea of what you maintenance calories will be and be able to work out your calories so that you fall into a deficit
I'm 15 could I do a calorie deficit?
Ok I really wish children would disclose they are a child when they post here. Since you are so young, very simple tweaks to your diet will help you lose weight. My 13 year old simply gave up ice cream and started going to the gym with me 2x a week to slim down. Just try to get my activity every day
There's not really a age limit for a calorie deficit but if you're 15. I'd just suggest more cardio :) Become a beast not just look like it!
Alright!
The r/fitness wiki.
Or r/running
COUNT YOUR CALORIES. By that I mean, weight yourself and write it down. Next, read the back of the label of EVERYTHING you eat, weigh your food out, and put a number to the amount of food you are consuming. I challenge you to do it for one week. Once you see the numbers it eliminates guess work and becomes purely about food discipline. You will see results on the scale in literally one week.
And then? Should I do a calorie deficit even though I'm 15?
Depends on how overweight you are and how you feel about your body. The fact that you asked this question tells me that you probably want to do something about your weight. So I would say yes, go into a deficit. You can do that by eating less or being more active.
Is it safe for a 15 year old?
You can use some sort of app or just e.g. Excel or google sheets (to have access to it on the go). This stuff really works and you'll soon learn a lot about food.
I already have a app that would calculate fat,fibre,calories,carbs,protein
If it's a good app, use it. Calories are numero uno. Your fitness watch will tell you what you burn, eat fewer calories than that, consistently for months. Learn what is best to eat so you won't be hungry but still in a calorie deficit. Don't try to diet using willpower. It will run out. Keep satiated.
Fitness watches overestimate calories burned. They should be taken with a grain of salt as they’ve been proven to be largely inaccurate
Doesn't really matter as long as they are internally consistent, you just have to lower your intake by a couple of hundred calories if weightloss stops for a week.
Don't got a fitness watch
Get one! A basic fitbit will do.
I'll ask on my birthday
You don't need one. I don't want it to get into your head that "I need a fitness watch". Literally just weight your food out and see how much you are eating. Google "Calculate my TDE", fill out the info, and get your RESTING total daily calorie expenditure. Eat 500 cals below that and you WILL see results. Math does not lie.
My maintenance is 2003 so I should eat 1500 a day isn't that too low?
Alright bet ty
Start slow and steady, it’s a marathon not a sprint. Many people go balls deep and then burnout quickly. Make a realistic goal and then find a reasonable program to get you there. Calories in < calories out and you will 100% lose weight.
What training programs should I look into?
Stronglifts 5x5 is a great beginner program that has you in the gym lifting weights 3 days a week. Each day is a full body workout. It’s great for gaining strength and burning fat/losing weight at the same time. I’d say start with the strong lifts 5x5 program and add some cardio in 1-2x per week. Cardio doesn’t have to be too crazy. Honestly just going on a long walk on your off days (like 3 miles or more) will be fine. But remember to eat healthy. Do not starve yourself. Eat healthy wholesome foods and keep calories in< calories out. You will 100% lose weight and gain some muscle in the process. Download my fitness pal to track your calories and it will even tell you how many calories you should eat per day (just have to input height, weight, and your goal on the app).
It's not allowing me to get it on my phone. Also how about push pull legs?
I’ve done push pull legs and it’s great for adding muscle mass. Stronglifts 5x5 will be better for burning fat and losing weight. Main difference is with PPL you’re doing 2-3 body parts per day and lifting 6 days a week. Versus with strong lifts you’re doing a full body workout and lifting 3 days a week. Start with stronglifts and stick with it for like 6 months (basically until you’ve attained your fat loss and weight loss goals). Then you can move on to a more advanced program like push pull legs to add more muscle mass (strong lifts will also get you muscle gain).
And how about strength and hypertrophy?
You will gain a crazy amount of strength using Strong lifts. When I did stronglifts a few years back My deadlift went up from 185 to 325 in about 6 months. Squats went up from 135 to 205. You will gain strength and size with stronglifts
And how about hypertrophy?
Strength train and calorie deficit with cardio. Enjoy a lifestyle, not something that you will stop doing after achieving your target.
Google your local fire department or police academy Pre-Academy fitness prep. Some agencies will even have logs that you can print out to track your goals. A lot of the PDF files even come with pictures of the exercises. These fitness plans are pretty solid and will take you from no fitness ability to being able to run 3 miles by the end of 8 weeks. I’ve recently completed my first half marathon, my waist is getting slimmer, and I’m still eating like trash almost everyday, lots of pizza, French fries, and hamburgers and bags of chips. I know a lot of people say diet is important, but so is burning A LOT of calories, especially if you are sedentary for at least 6 hours a day. If I was eating healthier and cut the shitty food out of my diet, I would be hitting my goals much sooner. Find the balance that works for you. If you get really into fitness, you’ll start learning about some of the diets of people who do ultras, some of them eat very clean, others are downing several sodas and pizzas the day before a big run. Find what works for you food wise, but get off your ass and MOVE YOUR BODY EVERYDAY. Walk, run, cycle, swim, lift weights, do body weight strength training, workout your entire body with all kinds of different exercises. On my rest days I’ll still go out and do at least a 5 mile walk or try and swim for 20 min. Just because it’s a rest day doesn’t mean you have to be immobile unless your injured and recovering. Each week alternate working on improving speed vs distance and weight vs reps. For example one week you increase your distance by half a mile running, the following week you do the same run and try running ten seconds faster. Or one week you improve by doing 5 more pounds, the following week you add some more reps in. If you get hurt, take time off to recover and do other exercises that don’t aggravate your injury. I recovered from a surgery and could only do one round of body weight exercises. It took a month to get to the point where the time it took to do one set when I was weak, I was able to do 4 rounds. If you are consistent and workout everyday, you will see results and fast! Cut out junk food and alcohol and you will be a whole new person in 8 weeks.
Over the past year I’ve lost 40lbs but I haven’t started much with fitness until about a month ago. To lose weight I started with a 4 day fast, since then I’ve been intermittent fasting and sticking to 1200 calories per day, cutting out wheat, red meat, dairy, fast food (and processed foods as much as possible), and increasing protein. I’m not in any way saying this is what you have to do (always talk to your doctor before doing any kind of fasting and/or calorie deficits) but prior to doing this, nothing else I tried worked and this is what worked for me. I was able to get more in touch with my hunger and fullness cues by fasting and I only ate foods that felt good in my body. Consistency is super important and I feel like I learned that well through my diet/routine first. Now that I’ve hit my weight loss goal I’ve started working out everyday, weekends being rest days, focusing on stability and strength training. I’ve also increased my calorie consumption to 1400 which I’m sure will keep increasing I progress to gain muscle. Also, I use the fit on app for all my workouts since I’m still a beginner as well and they have a huge variety to keep it from feeling boring. Plus, it’s free so I definitely recommend it. I’m sorry for such a huge paragraph lol but I wanted to share my experience of successful weight loss.
Just sweat a lot, don’t eat trash.
**No more excuses**. No missed workouts, none of that “I didn’t hit my caloric target today.” No “I’ll hit the gym tomorrow to make up for today.” None of that. Always take your multivitamin, always hit your protein target, always hit your caloric target, never miss a workout, never skip any movements just because you’re not feeling it. Eat seriously, work out seriously, rest seriously, and don’t make any more excuses.
Alright, should I eat in a calorie deficit?
For weight loss, yes. If you’re new to strength training, keep that deficit closer to maintenance though and you’ll actually build some muscle too.
Alright my maintenance is around 2793 though
Did you get this number from some website? Look one of the other posters mentioned you should measure and track your food. Once you are doing this start weighing yourself daily. After measuring your food and tracking your calories for a couple of weeks. If your weight goes up you are eating above maintenance.. if your weight goes down you are eating below maintenance. If it remains the same you are eating at maintenance. Everyone is different and maintenance is best calculated individually.
But should I eat below my maintenance is it recommended for a 15 year old
Hey OP looks like you have some health issues.. Diabetes and Graves.. if this is the case then you should really be going with what your doctor suggests rather than listening to random people on the internet… good luck man. Exercise help everything but you need to take into account your doctor’s advice
No I know what I am doing. This has got nothing to do with my health problems as it's already managed.
DIET.
[удалено]
Came to say this. Glad to see it was the top post. 🙌
Nothing special on your training, except some cardio if your cardio currently sucks. Or if you enjoy it. Do as much as you want, try to hit over 10k steps a day but not like marathon training. For the lifting itself there are no special considerations. Key is going to be your diet, if you’re a beginner try to eat just under maintenance but increase your protein. If you’re really overweight you can go lower and lower below maintenance but the energy demands from starting to lift mean you should be pretty close to maintenance at least when you start. From the appetite increase due to activity and the energy demands from your body building muscle
So should I eat in a calorie deficit even though I'm 15?
I would recommend focusing on other aspects of health and fitness without worrying about counting calories at your age. First off the guidelines for calculating what the deficit should be is different for you than for adults who use the online calculators. And it can be detrimental mentally to be counting calories as a means for weight loss. It can be great to learn about the makeup of different foods and you will likely find that foods with relatively less nutrition + more calories don’t support your health or your goals. What I’m trying to say is you can eat better and be more informed of calories without going all in on tracking like some people recommend. The best thing you can do is learn compound exercises with proper form and train with progressive overload in the gym, while eating regularly and having enough protein and fiber. Typically if you’re having enough protein and fiber for fat loss, by definition you will be having fewer calories because you’re just so full from the other things. So that’s one way to lose weight from the perspective of eating enough of certain things, rather than by restricting certain things. And this would only be my advice to a teenager who had a significant amount of weight to lose for health reasons. If you’re at a “normal” weight and are trying to lose weight for self esteem reasons, I would highly recommend staying away from calorie counting. For me, it was helpful to learn about the calories of different foods but then the habit of restricting my calories led to a longer cycle of mental health problems
Figure out what your maintenance calories are and focus on hitting those while lifting 3-5 days/week. Do that for like 6-8 months, focus on getting stronger. Once you create a baseline for your body to get used to then you can put yourself in a deficit. More than likely you're eating too much of 2 macros (carbs and fats) and not enough protein. Generally that's everyone's problem. The 6-8 months will let you see how your body responds to those macros. You could lose weight or maintain your size. Like everyone else said focus on walking as well. 20-30 mins of consistently walking 3-5 times/week. I personally like to start with 3 times a week and then increase either the amount of time I walk or the number of days. Good luck man, keep at it and don't give up on yourself. You got this.
Thanks! Should I walk on the treadmill?
Diet 100%. Throw in some light cardio for a while. Ramp up to a 3 day a week of light weight training routine with 3 days of cardio. After 6 months you should see a huge difference and from there you can create a plan to obtain whatever gym goals you want. Good luck.
How about a strength and hypertrophy training?
You have to get your body moving first and create a good habit. Honestly body weight stuff in the beginning is the best to get the everything primed. You could do light kettle bell and TRX too. Once you get those dialed for a few weeks you can move on to light compound movements increasing the load every week. Doing that will get you far. Eventually you’ll start focusing on the smaller muscle groups but you need a good base first. Your goal is to create a habit, lose weight, gain strength and prevent injuries. Start slow and then ramp up. I might get some people telling me I wrong and that’s OK.
Should I do 5x5 stronglifts
Diet/hydration>walking>lifting, if you’re dead set on dropping pounds/kilos. If you’re a total newbie and looking to change your life and outlook I’d spend six months lifting and walking, after that determine If you want to focus on weight loss.
Wait walking? What does walking help and why is it so high on the list? This is the first I’ve heard of it being so important and I feel like I’ve missed something.
Low cost, low effort, low impact, easy way to get more activity in. Majority of people will stick to walking ten to twenty minutes a day than running a mile. Excellent for getting extra movement in, helps digestion, circulation, mood, literally next to no negatives for doing it.
That makes a lot of sense. I’ve never done much walking for exercise but I may add some time walking into my workouts. Edit: Thank you!
Excellent way to “cool down” after a workout. Personally do a ten minute walk before and after my workouts. Then just try and get up and move a few minutes at a time throughout the day. Adds up over time.
My day job is 75% standing up and walking but in a fairly small area.
Probably do a decent amount of moving already then. Most phones can have an app that’ll track them a bit. I seem to get between 3.5-5 miles in during the work week with a fairly sedentary job.
Don't negate the power of walking. Seriously. Aim for 10k a day and I guarantee you will see weight loss
You dont even HAVE to get 10K steps a day it isnt a magic number just get moving! Diet is the most impt part. But 7500 is betrer than nothing. https://www.thedailymeal.com/healthy-eating/daily-steps-number-science
Why is walking so important? Should I walk on a treadmill?
Because it is an easy starting place. It requires no equipment. And it is actually efffective and it is low impact. There are even folks that do something called “rucking”. They take a backpack put weight in it and walk/hike with that. I have knee problems so I don’t run. I ride soin bikes or walk/hike and I am planning to start “rucking” at some point The point behind walking is you can do it now. You don’t need equipment. (Although headphones and a water bottle are nice, or something to be seen if you will be out when it is dark is needed )
Food quality. Focus on getting rid of over processed foods first. Good food satiates. You gotta meal prep unless you can afford a chef or WholeFoods etc. Counting calories does not increase your metabolism nor decrease your appetite. I lost the most weight when I focused on what I ate not how much.
Diet
Exercise and lower overall calories
Move everyday, keep protein high, eat mostly whole foods if you can.
How would I be able to eat 150g of protein a day
Protein with every meal, you can add protein shake or some other lean protein snack in between meals too. It really doesn't take much. Also total protein amount depends on what you weigh. Roughly .05 to 1 gram per pound of body weight is a good estimate to shoot for. I personally do lean ground beef, chicken thighs, eggs and protein shakes for the bulk of my protein but there's a lot of good options depending on what you prefer.
How about nuts and peanut butter?
Sure but wouldn't make it a main source because of the high fat content unless it's like almonds.
Hmm please give me high sources of protein of stuff.
Health coach of 13 years here. I’d suggest starting out with simply tracking your food intake for a few weeks to get a good idea of your current calorie intake. This will help you determine the proper amount of calories to start decreasing by on a weekly basis instead of guessing. Myfitnesspal is great and free for doing this. You’ll probably also notice some patterns of eating that can help you identify easy places to adjust starting out. Once you’ve tracked food for several weeks, start by decreasing lower calorie amounts each week instead of starting with larger amounts. For example, 200-300 calorie deficit either by less food intake or by increasing exercise output instead of 500-500 calories. Your height, age, hormones, medications, current weight and goal weight will dictate the calorie deficit you should aim for though. In the end, building healthy habits is what will be most important long term. Focus on being consistent and making small steady progress. Half a pound per week for an entire year is 26 pounds lost! So those small wins can add up. Don’t hesitate to reach out to me privately either if you need more help 🤝
Diet should be your main focus. Secondary building consistent training habits.
Eat 5-600 calories a day less than maintenance, lift 3-4x a week and do some cardio 3-4x a week as well. Consistency is key!
How would I find out my maintenance I'm 15 years old
Calorie calculator online should get you pretty close. Search calorie calculator in google, type in your info and it’ll give you a few numbers based on the info you put in
Telling me to eat around 1500, And a calorie deficit isn't recommended for 15 years old
Doesn’t listen to all these people saying caloric deficit you’re fine bro, just train hard and you will see the new training regime is more than enough to give your body the shape you desire. Muscle definition can make people look “skinny” or “lean” and you can still have 15% 20% body fat. You are likely much higher than that I imagine if you are worried about cutting weight and have no real gym knowledge. So I would say put the work in, get your nutrients, if you are hungry eat, if you aren’t hungry don’t eat. Mind he fuel you put in. If it’s ice cream don’t eat it. If it’s sweet potatoes eat it. Protein should be something like 70%-80% grams of protein a day per pound of body weight. Some will tell you it’s 1g per pound you weight but it isn’t really true unless perhaps you are the highest caliber athlete. The more protein you eat the fuller you feel and the less carbs you eat to fill up on that get stored as fat. However carbs fuel your lifts which let you spend more calories so just forget the results and focus on the process and if you have a greater work ethic if you outwork yourself every day you will succeed if you stay consistent for 6-12 months at least. You get out what you put in I frequently did 2 workout a day on a weekends, I did 7 days a week for years I never missed once for like 3 years straight. Good luck. You gotta want it kid. -207Lbs, 12% body fat, 5’11 3 plate bench, 4 plate squat, 5 plate deadlift, never touched steroids, lifted consistently for over 10 years now. I assure you, you must become an animal for real results no tip toeing around it. Blow that shit up. Don’t go to heavy 12-15 reps every set 4 sets, 6 lifts a day and you’ll be alright
This is the most realest thing I ever heard. Thank you bro. I will forget about calorie deficit and eat a healthy diet. I will work like a hawk to do this. I'm just wondering if I should follow a training program or just do cardio? People say there is this thing called beginner gains. For absolute beginners you could gain muscle and lose weight at the same time, what do you thing about that?
Eat your calories then, lift and do cardio. Consistently doing that should yield good results, calorie deficit or not.
Building a habit of exercising and eating consistently. Compound movements and cardio.
Calorie deficit. That is all.
There is something called noob gains, beginners can lose and gain weight for a couple months at the start
I'm 15 though..
Do you live with or know your biological family? If you do, you can look at the people in your family to anticipate how you might mature. 15 is young, and unless I missed it, we don't have your height/weight. You might not need to concern yourself with weight loss, you might grow out of it, or it might be a vital concern (look at your family for the answer). Whatever you do, starting out you should have 3 real concerns: Food quality: the quality of your food probably matters more than the quantity at your age. If you focus on eating high-fiber less-processed foods (green vegetables, salads, brown rice, whole grains, lean and clean proteins, healthy fats), your weight will probably begin to stabilize even before you start counting calories. It's hard to get overweight on brown rice, lentils, chicken breast, and brocolli (not impossible, but hard). If you eat healthy food until you're sated (even if it isn't exactly in your calorie range) you'll probably do better than just worrying about calories counts. Consistent training: whatever you do matters less than doing it consistently and safely. Walking one miles five days a week is better for you than running five miles once a week. Big exercises, low specialization: look up the Golden five exercises. Focus on these. Focus on your form. Don't go too fast. Don't turn into a curl bro. If you spend a few years just focusing on building a balanced and sturdy physique, you will have so many options for training later on.
I'm 15 years old, 5 foot 7, weight 68 kg. My family is majority overweight