The Right Way To Lose Fat and Gain Muscle
I’m 14 a year old boy, im 6 feet tall and around 190 pounds but I’m not a super fat kid. Every night before bed i do 20 push-ups, 50 sit-ups, i use the resistance tubes 40 times( i grab the handles put the tube under my feet and I curl my arms up and the tubes resist working out my arm), and i do a 1 minute 30 second wall sit. I go to bed at 10:00 PM wake up around 6:30 AM. When i wake up i take about a 10 minute jog, half is down hill the other half is uphill. I take a break before i start the uphill part and about a 10 second break halfway up the hill. I think my endurance might build and i might not have to take anymore breaks eventually. Am i correct by saying that? Every week i increase the amount of every exercise i do. I eat a sorta big bowl of Cheerios, sometimes two, then i usually snack about 1 and a half hours before lunch but at lunch i don’t eat much. Then i eat dinner. Am i doing the right things to lose fat and gain muscle?
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If you’re only doing biceps curls with your resistance tube, you’re cheating yourself. Get yourself a decent set of adjustable Bodylastics resistance tubes.
The fastest way to lose weight is to build muscle. Each pound of lean muscle burns about 40-50 calories per day at a resting metabolic rate. 10 lbs of muscle will burn 400-500 calories. 20 lbs of muscle will burn 800-1000 calories. The fat will melt off and you’ll end up with a lean body.
To build muscle you want to do high intensity resistance training. High intensity does not mean spending hours in a gym getting an intense workout and it doesn’t mean working out really hard so the sweat’s dripping down your face. It means doing roughly 8-10 reps with a level of resistance that challenges you enough so that it takes a significant amount of effort to complete that last rep. Then rest for about 30 seconds and move to the next muscle group. Workout out every major muscle group like this 3x times a week like Mon, Wed, Fri and then rest two days. You do not have to spend hours in a gym to effectively build muscle and you don’t even need weights.
I highly recommend resistance bands. They are considerably cheaper than weights, not to mention portable. If you get the kind with the clips on the end, you can easily customize the resistance level as your body adapts. That will prevent you from plateauing and will keep your muscles challenged.
Here is some more information on where you can get free muscle building workouts. There are new workouts posted Mon-Fri. There are also toning, cardio, pilates, workouts for teens and sports specific workouts. All of it’s free.