Okay so I am 22 years old, 5 feet 1 inch & 238 pounds. I barely started working out & I think I did too much too soon, I haven't worked out in atleast 5 years. I mean I walk & do jumping jacks, or sit ups. But I signed up today at a local gym & worked out for 2 hours and 30 minutes. I did the treadmill, bike, I went to the weight station and I went to the little joggy machine idk the name of it. I think I didn't stretch right or did too much too soon so my back really hurts (lower back). What do you suggest is a good starting point or workout routine for me. Also what stretches should I do before working out?
How to Lose Weight as a Kid
Recommended Answer:
Your goal weight is about 105, so that's a lot of weight to lose. It will take over a year but you can do it. You'll need to overhaul your diet and portions. Here's a good low-carb food/exercise plan:Breakfast: Cook 9-grain cereal (from health food store) in water with rolled oats and wheat bran. Make a pot of it on weekends and nuke 1/2 cup each morning. Then stir in low fat milk or yogurt, banana, walnuts and berries. Drink hot Ovaltine. Breakfast should be your largest meal of the day to raise blood sugar level which falls during the night.Lunch: Egg, tuna or turkey ½ sandwich on multi-grain (not just whole wheat) bread with bean or alfalfa sprouts, yogurt, fresh fruit. If you had meat loaf for dinner, bring a meat loaf sandwich on whole grain bread (NO mayo). On cold days, a squatty thermos of hot chili, split peas with ham, or beef stew.Snacks: Fresh (not canned) fruit. Nothing ever from a vending machine. Dinner: salad with white meat chicken and fresh (not canned) veggies: tomatoes, 2 kinds of lettuce, 2 kinds of shredded cabbage, shredded or sliced carrots, alfalfa or bean sprouts, zucchini, green or red peppers, hard boiled eggs, brussels sprouts, broccoli, cauliflower, tofu, cottage cheese, spinach...Instead of dressing, squeeze 1/4 tomato over it. Or homemade bean/vegetable soups; great way to recycle leftovers.Or grilled fish with steamed veggies.Or omelet: In blender, whip together eggs, tofu, cottage cheese, onions, garlic powder. Cook with mushrooms, chopped tomatoes and green or red peppers. Avoid junk food, fast foods, pastries, desserts, anything with sugar (cancer cells feed on sugar), gluten, syrup (even canned fruit in syrup), peanut butter, fat/grease (pork, wieners, chops, bacon, salami, pizza, chips, fries), pasta, potatoes, ramen, popcorn, white bread, rice, canned veggies, ice cream (it's lard + chemicals), soda (loaded with toxins), chips, tobacco, alcohol (kills brain cells) and coffee (carcinogenic). No oil except olive and mac nut. To keep your skin clear, drink water, tea, unsweetened veggie and fruit juice. Talk to the gym staff; they'll show you how to use the equipment to get the look you want to achieve, but you have to ASK them. Go hiking, biking, jogging, bowling, swimming, rowing, jump rope, play tennis, badminton, volleyball, soccer, jumping jacks, lift weights, trampoline? To tone your tummy, do sit ups, push ups, pull ups, leg lifts, butt raises and crunches.For more energy, take Super B complex. Take appetite suppressants.
Other Answers:
- Start off light. Do walking on a treadmill (or outside) and lift some moderate weights. You can also try the rowing machine; it will strengthen your back and shoulders! 2.5 hours is too long of a workout. Aim for 30 minutes to an hour every day instead of 2.5 hours only a few days a week. Consistency is better than exhausting yourself.
- I would say lifting weights, and walking/jogging. Cardio is the key to fatloss. If you want to build muscle which will help burn calories I suggest weights, and push ups, sit-ups, and anything that will burn. Walking is really great I suggest 30-45 minutes of walking twice daily. But you know you can't loose weight without eating fat burning foods. Which are fruits veggies and whole grains. Good luck :)
- You did too much too soon, working out for 2 1/2 hours you most likely damaged your sciatica. You should start with slow walking. Basic stretches, like these: (This will help your back also) http://www.whyiexercise.com/images/back.stretching.exercises.routine1.jpgYou should also try Tai-Chi...doing ONLY the moves that are comfortable for you. As someone who suffers from sciatica, knee, and leg pain...It does not pay to over-work yourself. BE CAREFUL. You have exercised in 5 years...Go slowly.
- I'm done with my weight loss journey and completely happy with how I feel and how I look right now however losing weight is a challenge for anyone and even losing 5 pounds and keeping it off isn't an easy task. Also I bet you didn't know that 5 pounds of fat is about the size of 8 cheese burgers? That alone should be enough to make anyone want to get on the ball and start a change for the better. Weight loss can be really easy to learn but the problem is nobody wants to put the required effort that is needed to actually do it, instead people continually look for (easy) ways to do it. If there was an easy way to lose weight I don't think 35% of Americans would be obese. There was a time when I also wanted to lose weight and was tired of starting diets only to lose motivation and give up just a few weeks later after seeing no results. However, let me tell you it is literally one of the easiest things you will ever learn once you find a good and reputable place to learn it from and I say that only because the world is filled with magic diet pills, liquid flush diets and a thousand other quick fixes that promise xx pounds of weight loss in the first week and even though it is impossible they know you're going to do it because your desperate. I have probably tried every diet pill, liquid flush diet, and ab rocket machine known to man and have had no success with any of them nor do I know anyone that has ever had any success with them. I have also tried starving myself which works very well for the first few weeks' right before your metabolism comes to a complete stop and eating just the tiny bit makes you gain weight and you end up weighing more than you did before you started starving yourself. Companies promote weight loss to make money not to get people healthy again and that's because they know you're not going to be a customer and buy their products if you're no longer fat. http://fatloossfactor.com is a site I want you to go to when you have 10 or 20 minutes to spare and I want you to sit down and watch his video on weight loss. He helps people every day to lose weight I have never seen someone as committed as him and that will go so far out of his way to help someone. His weight loss program is one of the best I have ever had the enjoyment of doing and it is without doubt the best success I have ever had with any weight loss program. I also couldn't be happier with my body right now and I have never felt this wonderful in my whole life. In the end you just got to remember to stick with it and stay confident in yourself and in no time you can achieve the results you have always wanted. It's not hard to lose weight but most people have a hard time staying motivated and 9 times out of 10 it was because they weren't really committed from the beginning. Anyways I hope I helped you and I hope you make the commitment to change your body and life. Remember it's not easy to take the first step but you did, you're here right now taking it and the rest of the steps will fall into place. Have a wonderful day.
