Hey guys, I have a body fat of 17% and I recently started to exercise everyday. I run on the treadmill for 20 mins, and I eat about 4 times a day (I eat eggs in the morning, tuna/chicken breast at lunch, protein shake after exercising, dinner, and a small meal a couple hours after dinner) It's currently been 1 week and I haven't seen any results at all, my stomach still sticks out, and my weight hasn't gone up or down. Am I doing something wrong?
I'm 14, I'm 158 lbs. My waist is 33.5'', and I'm 5'7 if that matters
09-24-2009, 07:46 PM #1
How long does it take to burn off fat?
Last edited by Davidn28; 09-24-2009 at 07:51 PM.
09-24-2009, 07:51 PM #2
Just eat healthy, take in less calories then your body consumes each day. (Body uses 2000 Cal per day only eat like 1500 - 1800) Then just simply do cardio for extended peroids of time. The fat will fall off, just remember to work out to ensure you don't lose any muscle mass.I only want to get... BIGGER, STRONG, AND FASTER.
09-24-2009, 07:54 PM #3
09-24-2009, 07:55 PM #4
[QUOTE=Davidn28;389172481]Hey guys, I have a body fat of 17% and I recently started to exercise everyday. I run on the treadmill for 20 mins, and I eat about 4 times a day (I eat eggs in the morning, tuna/chicken breast at lunch, protein shake after exercising, dinner, and a small meal a couple hours after dinner) It's currently been 1 week and I haven't seen any results at all, my stomach still sticks out, and my weight hasn't gone up or down. Am I doing something wrong?
I'm 14, I'm 158 lbs. My waist is 33.5'', and I'm 5'7 if that matters[/QUOTE
Hey bro, im 14 as well, though im 94kg and 5'8 waist is 34. Try eating more, your not eating anything man! Your bodys gonna go into a starvation mode! Eat over or around 2000 calories a day. Keep doing cardio, but you should weightlight too. Also, don't cut, ive just learned its not good for us or the best choice. Bulk (each 2500 to 3000 calories of clean foods) and just weight lift like crazy, do a little low intensity cardio to mid intensty. see how it works out, itll be great. Eat more, your losing water weight now, ull see changes in no time. Just stay away from Junk and Candy!I'm a bitch.
09-24-2009, 07:56 PM #5
09-24-2009, 07:57 PM #6
09-24-2009, 07:58 PM #7
Oh I see, I guess I'm eating not that much then, are there any good foods that gives more calories then?
09-24-2009, 08:00 PM #8
I'm sure he just exagerating how little he's eating. People tend to do that when they're trying to describe things. It's an assumption though so sorry if i angry you. Not too mention if he was eating less then 1000 calories a day AND doing cardio AND working out, the fat would be melting away. So the only assumption i can make is he's eating "too much" if that makes any sense whats so ever.
"I eat eggs in the morning, tuna/chicken breast at lunch, protein shake after exercising, dinner, and a small meal a couple hours after dinner"
Thats about 2000... an egg is about 90 calories each so thats like 180 eggs plus like I'd assume another 100 for juice, that 280. Chicken breats range from about 350 - 500 cal, same with tuna preferably less, although with mayo about the same. Leaving us at roughly 1200 cal, excluding drinks. Protein shake mabye 120cal. Dinner should be roughly 1000cal. thats like 2400 and another small meal is preferably 300 -500 cal, leaving us at roughly 3000cal, excluding drinks again. Again these numbers are based on my experiance, not yours so don't assume I'm 100% correct.
Last edited by LargeSmallGuy; 09-24-2009 at 08:08 PM.I only want to get... BIGGER, STRONG, AND FASTER.
09-24-2009, 08:04 PM #9
09-24-2009, 08:05 PM #10
09-24-2009, 08:08 PM #11
09-24-2009, 08:09 PM #12
thats right people go on low calories diet their bodies reset itself to burn fewer calories and lose fat slower
don't be cheated with the big lose in the first weeks as most of it are muscels
my advice to you is to find agood personal trainer if you hane money
if you dont have mony begin to read losing fat articles in this site tell you can ,ake your cutting program suitable to you life and durimg thid time you should stop eating fried and junk food and doind cardio gore from 20 to 30 min after weight liftinhg you will lose some fat
09-24-2009, 08:10 PM #13
09-24-2009, 08:14 PM #14
09-24-2009, 08:15 PM #15
my advice, start having more than 4 meals, make it 5-6,
a sample could look like this:
breakfast - 1/2 cup of scrambled egg whites, 1 whole egg, all scrambled, and a bowl of oatmeal, or high fiber cereal
snack - protein bar, or protein shake, or a handful of nuts with a piece of fruit
lunch - maybe a whole wheat sandwhich/pita wrap, with turkey/fish/lean ham, etc... and lots of leafty greens with a piece of fruit or something, or a glass of milk
snack - protein bar, or protein shake, or a handful of nuts with a piece of fruit
dinner - grirlled chicken breast/grilled fish/lean beef with brown rice and veggies or salad
snack - protein shake or something, try to keep it small and high in protein
experiment and find out what works for you
ALSO make sure ALL your meals have protein in them. As well in order to drop body fat most people will advice you to diet down, aka, create a caloric deficit, my advice, is just eat normally, till you are satisfied, BUT MAKE SURE YOU EAT CLEAN AND HEALTHY and DONT overeat and get stuffed. Its better to burn fat through exercise than to starve your body through diet. besides you are still young, shouldn't have to diet or count calories, its something becomes hectic after a while. besides all caloric deficits are good for, I find, is for messing up metabolisms and throwing bodies into starvation mode. my theory is that only lazy people diet because they dont want to create a bigger deficit through a bit more exercise. exercise is the SINGLE MOST EFFECTIVE WAY to burn fat and build lean muscle, which is essential for keeping a high metabolism and turning your body into a constant fat burning machine.
Also I really advice you to step up the cardio, seeing as cardio is EXTREMELY essential for burning fat, plus it will raise your cardiovascular health and it will greatly benefit your lifting, try to aim for AT LEAST 30 minutes of med-intensity cardio 5-7 times a week, everyday if you can. so 30-45 mins should be good. try to throw in some high intensity days of cardio for 30 mins at least once a week on a day that you arent lifting.
also i personally like to do my cardio AFTER I lift. Why? well anyone who lifts weights knows (or should know) that lifting uses energy through the anaerobic pathway, hence being fueled by glycogen supplies (carbs). A good weight lifting session will almost, if not, completely deplete your liver and muscle glycogen supplies (sugar). running, which makes use of the aerobic pathway, can use both glycogen (carbs) or fat for fuel, however the body needs oxygen to turn fat into fuel, hence the term aerobic. doing aerobic exercise in a state of really low, or completed depleted glycogen supplies forces the body to obtain energy from free fatty acids (fat) rather than glycogen (carbs/sugar), and you are looking to burn fat so it should work for you. Another thing which you should keep in mind is that the body's preferred source of energy is glycogen over fat, so thats why its essential you manipulate your body into burning fat by running after lifting.
so remember: EAT HEALTHY AND CLEAN (no junk/fried foods,sugar filled foods, etc..) , CARDIO 5-7 times a week AND MOST IMPORTANTLY...BE PATIENT, don't expect to see changes over night. you are 14, you are young, so burning fat is relatively easier since your body is still growing. Besides the slower you burn the fat, the more likely you are to keep it off in the long run and stay lean.
and no you can spot reduce fat, if you have fat in other places other than your stomach, then expect that fat to come off first. think of your body like a pool, the shallow end will always empty out first, no matter how much water you are taking out of the deep end. so if u have a chubby face, or have fat in you chest, legs, etc... expect that fat to come off first, you will lose your belly last, and once you lose it, if u start eating junk food again, then your belly will be the first place where the fat will go. 17 percent body fat isn't much, at around 14-15 percent your pot belly should start to shrink and become flat .
just run, keep lifting, eat healthy and you'll see results
oh and make sure you are getting at least 7 hours of uninterrupted sleep every night, rest is essential for body recovery and effective fatloss.
Last edited by Lt_Jesus; 09-24-2009 at 08:43 PM.
09-24-2009, 08:21 PM #16
09-24-2009, 08:22 PM #17
I'm on a budget too, chicken breast is really expensive, about 30$ for like 12 breasts, but my parents buy me it sometimes
Last edited by Davidn28; 09-24-2009 at 08:25 PM.
09-24-2009, 08:23 PM #18
09-24-2009, 08:28 PM #19
09-24-2009, 09:57 PM #20
and protein wise, there are many source of protein that arent expensive such as
whole wheat bread (whole grains)
legumes (lentils, beans etc..)
just look around man. also with things such as beans or lentils, peanut butter, etc.. they are incomplete proteins, meaning they dont have all essential amino acids, but u can complete them by combining them with whole grains, such as combining lentils with brown rice, or all natural peanut butter with whole wheat bread, and a glass of milk. etc...
for snacks u can always try protein shakes, haha i always did that, kept my protein shake in a non transparent water bottle and drank it in class passing it off as water aha. also make you eat every 2-3 hours so u never get overly hungry and dont get those drops in blood sugar which cause you to snack and eventually binger on junk food and stuff. your just gonna have to find what works for you
09-24-2009, 10:00 PM #21
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