hi…i am like 15 years old…this yea and my body fat % is like 22% and im hoping to drop it to like about 12% could you recomend how to achieve my goal…thanks
As others might advise, read the helpful articles on this site.
Start with John Berardi’s “7 Habits” article:
http://www.T-Nation.com/readTopic.do?id=459493
That will get you started on understanding how to change you body composition with lifestyle changes.
Then, read through some of the other articles at the top of the beginner’s forum:
http://www.T-Nation.com/tmagnum/readTopic.do?id=640350
You’re a little young for advanced weightlifting programs but if you have access to a gym you can certainly get started on the basics. If not, do bodyweight exercises like push-ups, chin-ups, dips, squats, etc. Cardio is great for weightloss but at 15 years old I suggest you just get your butt outside and play. Pick a sport you like and get involved with it. That and a healthy diet will lean you up in no time.
[quote]Kruiser wrote:
Start with John Berardi’s “7 Habits” article:
http://www.T-Nation.com/readTopic.do?id=459493
That will get you started on understanding how to change you body composition with lifestyle changes.
Then, read through some of the other articles at the top of the beginner’s forum:
http://www.T-Nation.com/tmagnum/readTopic.do?id=640350
You’re a little young for advanced weightlifting programs but if you have access to a gym you can certainly get started on the basics. If not, do bodyweight exercises like push-ups, chin-ups, dips, squats, etc. Cardio is great for weightloss but at 15 years old I suggest you just get your butt outside and play. Pick a sport you like and get involved with it. That and a healthy diet will lean you up in no time.
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I agree with this, the best thing you can do right now is get more active in general. Play sports and try to eat regularly and limit the amount of junk food you eat.
If you can find a good coach to teach you some basic lifts, do it, but focus on technique and don’t worry about lifting too heavy yet. Aim to keep the repetitions to around 12 or more.
From your avatar I would say that your body hasn’t really started to change into a mans yet. This is not to knock you, it’s just that in the next few years you will start to develop more and produce more testosterone which will help you and make it easier to build muscle and reduce fat.
It’s great that you want to reduce your fat and be healthier. Just be patient, play some sports and read and learn as much as you can in the meantime.
I think youre a good candidate for rippetoe’s starting strength. Start with conservative loads and work your way up slowly as he advises. And while following Berardi’s rules, just make sure you don;t eat too little. YOure 15, so imho too young to try to lose weight. KEep up a caloric excess (you’re still growing, and a caloric deficit will stunt your growth) but clean up your diet according to his rules.
Also as the person above me mentioned, your body will soon start producing large amnts of test, so keep it well fed, be active overall and lift regularly and consistently.