Can someone please set up a workout program for me to help me lose around 10-15 pounds of fat and gain muscle. I am currently 16 years old, weigh 175 pounds and am 5’11″. I posess some man boobs and a little double chin as well as handlebars! Shit! Anyways, can someone please give me a workout (for the house as I have no car and there is no gym near!) that will give me good results. I assume cardio at the beginning would be the best followed with a mix-in of strength training. Please HELP!
To add, I have already started eating better, ie. no more chips and snacks, no more soda (even diet), and I’ve tried to eat more salad and fruits along with drinking more water.
What workout plan/routine would be the best? I need a good combination.?
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Eat only when hungry and not more than three times a day. Include plenty of vegetables and fruits in ur food. Eat slow, chewing each morsel at least 32 times. This activates ur body to send signals that u have enough. No snacks or drinks in between except water.
Take light exercises and walking for about 30 min every day preferably twice a day.
Be patient to see the results in hassle free mode in reasonable time.
ok my gym coach once told me to tone use light weights with alot of repititions, and to biold bulk its more weight less repitions. so do both…you will tone up the flabby areas and build stronger muscles by doing a few reps of each style and alternating them. now if you want to build muscle…protien, low carbs…they are great for making energy but what you dont use turns to fat…but dont cut them out entirely. and fyi, salads and fruits can leave a bloated appearance making you look big if you eat too much too often..so just cuz they are suppose to be good for you doesnt make them a suitable all the time food.
your only 16. The man boobs and double chin is common at your age. I’m glad though your cutting down on the junk food. As for exercise… does your neighbor or community have a swimming pool? Jogging/Power Walking 2 hours a day and Swimming for 3 hours on the weekends will really help tone your body and help more growth. If it must be an in home exercise jump roping (no i’m not kidding) at least 1000 jumps a day will help.