1. Need a workout plan that will lose weight and tone body?

   Hey everyone, I’m new to the forum. I’m 14 years old (male) about 5’10” and about 220 lbs(I realize I’m obese). My BMI is about 32. These past few weeks, I’ve started small, using the elliptical, doing about 450 cals every other day and bicep curls of 8 lbs (Yes I’m incredibly weak) on the remaining days. I do 4 reps of 10. I need a diet and fitness plan that will help me lose weight in the fastest, but the most realistic way. I want to try out for basketball during sophomore year, I love the sport (not great at it). For the past few years I’ve wanted to lose weight but could never get motivated. Now I feel like “the ball is rolling” and I want to speed it up. I have a gym membership, and an elliptical and treadmill in my basement. Please be specific. Any and all help is appreciated.

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3. Using elliptical as a basic introduction to exercise, good. Having the only other thing as bicep curls, not so good, obvious and common, still not good.
   Goldfish is very good on generic training and his three on this section is worth reading. http://training.fitness.com/young-at…ens-49032.html
   Fat loss is a simple sum with a lot of hidden complications. Simple version burn more energy than you consume. But this only works with patience, suddenly eating virtually nothing makes your body assume it’s starving and cling to fat while eating muscle, not ideal.
   Variation is key but take it steady at first, there are many years for you to go insane with intensity. Do aerobic, resistance, mobility and flexibility. This is not just best for fat loss but most things. Resistance training burns more energy in shorter time than aerobic and the recovery burn energy too, but missing out on cardio work can be fatally stupid. Of course there are many forms of cardio, resistance etc.

   If you think you can, or if you think you can’t, you’re probably right – Henry Ford

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4. 
   

   Originally Posted by CrazyOldMan

   Using elliptical as a basic introduction to exercise, good. Having the only other thing as bicep curls, not so good, obvious and common, still not good.
   Goldfish is very good on generic training and his three on this section is worth reading. http://training.fitness.com/young-at…ens-49032.html
   Fat loss is a simple sum with a lot of hidden complications. Simple version burn more energy than you consume. But this only works with patience, suddenly eating virtually nothing makes your body assume it’s starving and cling to fat while eating muscle, not ideal.
   Variation is key but take it steady at first, there are many years for you to go insane with intensity. Do aerobic, resistance, mobility and flexibility. This is not just best for fat loss but most things. Resistance training burns more energy in shorter time than aerobic and the recovery burn energy too, but missing out on cardio work can be fatally stupid. Of course there are many forms of cardio, resistance etc.

   Thanks, that helps a lot. Besides bicep curls, what are some other forms of resistance, mobility and flexibility exercises that can be done at home?

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5. Check the link, it’s not external just another thread here. Mobility and flexibility are best done under direct guidance, yoga Pilates etc. If this isn’t practical I will link you some stretches.

   If you think you can, or if you think you can’t, you’re probably right – Henry Ford

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6. thanks a lot! through this regime, how much weight should I lose every week? I’m hoping for at least 1-2 pounds, if not, I’ll try harder.

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7. Keep the numbers in mind when viewing progress.
   1pound of fat = 3,500 calories
   1 pound of fat lost in a week = 500 calories a day deficit
   2 pounds is 1,000 calories a day more burned than consumed, more than half your recommended intake as a deficit.
   More than this is not advisable, it risks going into starvation mode.
   Basically if more than 2 pounds is lost in one week assume the rest is water so you don’t feel a failure if some come back the next week.
   Fast loss programs do not work on fat loss just weight, and know they are guaranteed repeat business.
   Fat loss isn’t quick if sustainable, but the changes to lifestyle have far reaching benefits beyond aesthetic so the wait is worth it.

   If you think you can, or if you think you can’t, you’re probably right – Henry Ford

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8. Originally Posted by CrazyOldMan

   Keep the numbers in mind when viewing progress.
   1pound of fat = 3,500 calories
   1 pound of fat lost in a week = 500 calories a day deficit
   2 pounds is 1,000 calories a day more burned than consumed, more than half your recommended intake as a deficit.
   More than this is not advisable, it risks going into starvation mode.
   Basically if more than 2 pounds is lost in one week assume the rest is water so you don’t feel a failure if some come back the next week.
   Fast loss programs do not work on fat loss just weight, and know they are guaranteed repeat business.
   Fat loss isn’t quick if sustainable, but the changes to lifestyle have far reaching benefits beyond aesthetic so the wait is worth it.

   Thanks so much! I’ll keep your advice in mind while going forward

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