Hey guys, I'm a 15y/o guy and I've had weight problems since I was young. My diet is awful (yes, I know I need to eat healthy). I just want to know where would be a good place to start.
I have aspergers so I love routine and having a select eating and exercise plan.
Can I have suggestions on a realistic workout and diet plan that I can do every day? Nothing too extreme, I just wanna get healthy and maybe see some abs in the future. I also wanna focus on my chest and shoulders so my breasts aren't as prominent.
Right now I'm around 225 pounds. I know, ouch, and really unfit. Are there any guys out there who have been fat before and gotten healthy?
Thanks a lot.
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1. No soda pop. Maybe one glass a week when you go out on Saturday night.
2. No refined sugar. If you must have something sweet, have two small squares of dark chocolate for dessert at lunch time.
3. Nothing fried. Order your chicken grilled, skinless.
4. Drink lots of water. Did I say no soda pop? No flavored drinks, period. And stay away from fruit and vegetable juices, as well. They are full of sugars and calories.
5. Eat turkey bacon or turkey sausage for breakfast. It is much leaner than beef or pork products.
6. Lift weights to build muscle. Muscle burns calories and you will lose weight faster. Do cardio to burn calories. An hour of walking at 3 miles per hour should burn about 350 calories. Work out with dumbbells or kettle bells to build upper body muscle. Start with what you can handle comfortably, and work your way up to heavier weights.
7. About those calories: REALLY, REALLY read the fine print about calories on everything you eat. A lot of food makers will put a big calorie number that looks pretty good, and then you find out it is 120 calories per serving, and there are 8 servings of potato chips in the bag, and if you eat the whole bag, you just ate nearly a thousand calories. While I am on the subject of chips, switch over to oven baked potato chips.
8. If you must snack get a vacuum seal plastic canister and fill it with Cheerios. Munch on cheerios whenever you want to snack. They will fill you up without busting the calorie count.
9. Don't be too strict with the diet. You are very young, and you can eat pretty well as long as you burn it. But you really, really need to do at least an hour of cardio per day, either walking, or treadmill, or cycling. The cardio will burn the calories, and cutting out the sugar and fried foods, together with the weights, will give you muscle definition.
10. Indulge every so often. A McDonald's Big Mac is only about 500 calories, and eating one once a week won't kill your diet.