Eat fiber and protein and workout 5-6 times a week.
Official Get in Shape Thread
Meh kinda an odd question right? Well anyways lets start off. I'm 5'9 and wight 180. That's about 20lbs over the average weight of a 16 yr old. I've lifted about 10 times in my life, mostly due to the fact that I don't have time or a location to lift. Over the summer I did not exercise much. I've ran a couple of times this past week, but that's really it other than going to the gym those 10 times. I'd go when we were away at a hotel ect. Well it's jr year for me and I don't want to be over weight anymore. I plan to go to the school gym about 2-3 times in a week. I swim competitively as well but I find myself eating more good than normal after practices. How can I make my self full without eating as much? And how can I get into the cycle of working out too? Odd question but I know you guys can help.
Edit: an how this relates to airsoft? I would be able to play for longer an be more effective and have more fun. Also, if I do join the marines, it would help ALOT to be in shape before. Links, videos, whatever is fine.
Edit: an how this relates to airsoft? I would be able to play for longer an be more effective and have more fun. Also, if I do join the marines, it would help ALOT to be in shape before. Links, videos, whatever is fine.
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It's fine. You set a goal for yourself and anything can happen. For foods, eat healthier foods. The fatty foods don't keep you full for as long, and try to avoid snack foods as much as possible as they are often unhealthy and don't really ever satisfy hunger. Next, get enough sleep at night (Min 8 hours) and do balanced workouts. Cardio helps a ton as well, while it may not burn fat, it makes you much more fit than you appear. Get on a regular running schedule and keep increasing your speed/distance you run.
Ok so on the food note, drinking gives you the impression of being full so if you carry like a soda or something around and drink it when you get hungry then that might help. Also fruit fills you up over twice as fast as oil rich foods.M4usor said:Meh kinda an odd question right? Well anyways lets start off. I'm 5'9 and wight 180. That's about 20lbs over the average weight of a 16 yr old. I've lifted about 10 times in my life, mostly due to the fact that I don't have time or a location to lift. Over the summer I did not exercise much. I've ran a couple of times this past week, but that's really it other than going to the gym those 10 times. I'd go when we were away at a hotel ect. Well it's jr year for me and I don't want to be over weight anymore. I plan to go to the school gym about 2-3 times in a week. I swim competitively as well but I find myself eating more good than normal after practices. How can I make my self full without eating as much? And how can I get into the cycle of working out too? Odd question but I know you guys can help.
Edit: an how this relates to airsoft? I would be able to play for longer an be more effective and have more fun. Also, if I do join the marines, it would help ALOT to be in shape before. Links, videos, whatever is fine.
Now for getting in shape, lift lift lift. With your body type if you start lifting you should see results (no matter how big/small) within 2-3 weeks and some good results within 2-3 months. Now this is assuming you will be taking a post-workout protein drink. If not then it will take a little longer.
I personally just lift every day i can (7 times a week usually). And i have no need to run miles or anything. But i did notice that playing some fast basketball keeps the cardio up.
PM me if you have any questions that you may not want to put on the open forum.
Yea so ill get some protein bars and try to sleep well(jr year sucks). As for running ill start doing it more often, may join cross country. And yea ill tell my parents to stop buying chips for my brother. BLOW UP THIS THREAD, I want all people that what to get in shape to see this and go for it, post good things to do when you start working out etc. Ill update this thread as well, on my own status and I hope that ill get into the best shape I've been in, thanks
Stay away from soda, it's just a load of sugar (which is HORRIBRE for you) and carbs.
Run, run, run and run. Running burns a lot more calories than lifting does, so run your heart out.
Run, run, run and run. Running burns a lot more calories than lifting does, so run your heart out.
If you start lifting. Remember..... Friends don't let friends skip leg day.....M4usor said:Yea so ill get some protein bars and try to sleep well(jr year sucks). As for running ill start doing it more often, may join cross country. And yea ill tell my parents to stop buying chips for my brother. BLOW UP THIS THREAD, I want all people that what to get in shape to see this and go for it, post good things to do when you start working out etc. Ill update this thread as well, on my own status and I hope that ill get into the best shape I've been in, thanks
Running is wellllllll........ I'm not going to say pointless but for me (FOR ME) it does nothing. I with your body type if you just lift you can turn all of whatever body fat you have into muscle. You don't neccesarily need to lose weight more as you need to gain muscle. Lift every night, make friends with someone who lifts every night and go with them. Find someone who can teach you how to do lifts in person.
Edit: ya the soda thing was just top of my head, drink water.... It's your friend. And i still don't think you need to lose weight. Lifting will be your best bet.
Sorry for the double post i thought i was editing...
Sorry for the double post i thought i was editing...
How often do you swim? If you swim as hard as you can for as long as you can you should get into shape pretty fast. Try to get at least 3,800 yards a day.
Look up sprint interval training for the running aspect. As far as lifting goes do research and create a lifting program that is right for you. You want to visit the gym atleast three times a week. I like to break it up into the 4 core lifts; squats, flat bench (do decline if available), incline bench, and power cleans. Generally I do squats on monday, bench and incline on wednesday, and cleans on friday. After the core lifts I do a bunch of misc. exercises. It's good to learn early that dumbbells are your friend. Personally I believe that some of the best workouts are done with dumbbells. Also you can't forget good ole' push-ups and sit-ups. Do maybe 10 push-ups and 20 sit-ups (increase reps as it becomes easier) before you go to bed or when you wake up (I don't know your fitness level so do more or less as needed). They may seem over rated but they are still some of the best exercises you can do. And find a good protein supplement for after your workouts. Again, research this. I prefer Whey protein and has given me the best results. And because you are 16 stay away from Creatine it is very harmful to users under the age of about 18. That's about it, just remember to do research and find the best workout program for you. Happy lifting.
Don't really drink soda that often. Ill lift and run once in a while as I said I alway have swimming because I'm on a club team, I just wanna do this stuff on top of swimming
This is something idk if you'll think about or not but after lifting always take a shower before you sleep. If you lifted correctly and you were quite sweaty then the sweat leaves a salty residue on you until you wash it off. Then the covers will stick to you and you'll just begin to wonder whats going on.M4usor said:Don't really drink soda that often. Ill lift and run once in a while as I said I alway have swimming because I'm on a club team, I just wanna do this stuff on top of swimming
One more thing, if you aren't sweating after you're done lifting or running you weren't working hard enough. Just something I like to go by.
Something I've noticed is that some people sweat more than others. I could be out airsofting with my buddies and while they are soaked I haven't even sweat a drop.One more thing, if you aren't sweating after you're done lifting or running you weren't working hard enough. Just something I like to go by.
You might want to start drinking water.airsfter123 said:Something I've noticed is that some people sweat more than others. I could be out airsofting with my buddies and while they are soaked I haven't even sweat a drop.
But if he is 16 and 180 lbs. he better be sweating or he's doing it wrong. And yes.... Water is important.airsfter123 said:Something I've noticed is that some people sweat more than others. I could be out airsofting with my buddies and while they are soaked I haven't even sweat a drop.
When I'm exercising I drink plenty of water. Something like 4 bottles of water an hour plus drinking from my camelbakYou might want to start drinking water.
yes go through about 3-4 bottles of water in a normal day at school. And yes all the times I've lifted and did any cardio for that fact I have sweated. As for swimming I def swim more than 3k yards a practice. Id lift after school then rinse, do hw then go to swimming practice. And sleeping without showering after practice sucks, you'll get dry and itchy skin and the pool is a really bad place in terms of a germ breeding ground so Ill always shower before I sleep. I want to get into the habit of working out so that Ill be able to get into a rotation and not even think about having to go to the gym. Thanks for all the kind words, will go to the gym tomorrow after school and update.
I think I'm gonna hop on this thread and finally commit to do something. I do like, no exercise. What's a reasonable goal to set for running? I has a treadmill, but just don know what to go for.
Find a good cardio workout, lifting will help you lose weight but you still want to do a fast moving workout. Walking for 30 minutes as often as you can gradually walking for longer times will help, jogging puts alot strain on your ankles if you're abit over weight. You should change up your current diet, eat organic veggies and fruit, lots of protein not late at night though, drink only water if you can. Avoid all things sugary, that includes Gatorade(any brands alike) energy drinks, candy..Ect oh! And try to find a gym/workout buddy, don't be ashamed or embarrassed either, working out with a friend provides motivation and you'll be more confidant when meeting new people or talking in front of a crowd.
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