Losing Fat For Teenagers: A System Shock From Training, Cardio & Diet!

Are you a teen looking to lose fat? Below I am going to discuss the proper training, cardio and nutrition to help you reach your goals. Sticking close to the advice I give will help you maximize the work that you put forth. Learn more.

Article Summary:
  • Your weight training should keep your heart rate up to help burn fat.
  • If your nutrition is not in check you're wasting your effort training.
  • Get the basics of supplements mastered before you can branch out.

  • Losing Fat For Teenagers:
    A System Shock From Training, Cardio & Diet!

    I want to start this article off by telling you I understand how you feel. Being overweight or having extra body fat as a teen can be very tough. As a young teen I was over weight and never liked the way I looked. After a while I decided I could do something about being out of shape. This is when started to lift weights and get more serious about sports, but for the life of me I was not getting the results that I wanted.

    As A Young Teen I Was Over Weight And Never Liked The Way I Looked.
    + Click To Enlarge.
    As A Young Teen I Was Over Weight
    And Never Liked The Way I Looked.

    I seemed to be killing myself, and though I made some improvements, I never seemed to get the defined look I wanted. After almost a year of all protein diets, starving myself, endless running and lifting in my basement I decided enough was enough. I must be doing something wrong.

    Does this sound something like what you are going through? If so, you're not alone, I get hundreds of emails a week from teens telling me this same story. Below I am going to discuss the proper training, cardio and nutrition to help you reach your goals. Sticking close to the advice I give you with each will help you maximize the work that you put forth.


    Training:

      Our focus with weight training is going to be two fold, stimulate your muscles while also keeping your heart rate elevated. This type of training will both stimulate the muscles for new growth and burn body fat.

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      We will be training in the moderate to higher rep range with free weights, machines and bodyweight exercises. All exercises should be performed in perfect form because bad form or habits that you start now will follow you and will lead to lack of progress or worst off injury in the future.

      Many if not all the exercises will be new to you so make sure that you use the Exercise Guide on Bodybuilding.com to help you with your form. The Exercise Guide will provide you with pictures and descriptions of all the exercise that you will perform.

      Our rest periods will never exceed 60 second. Having short rest periods will keep your heart rate elevated and your body at fat burning levels.

      Below is a sample workout program for a teenager looking to lose body fat. It is a three-day full-body workout split where I would like for you to take at least one day of rest between workouts.

      Day 1:

      Day 2:

      Day 3:


    Cardio:

      To continue with the fat burning process you will have to perform regular bouts of cardio. Cardio is a great way to both burn extra calories and condition your heart and cardiovascular system. You will find that with the extra cardiovascular training you are doing will help with your weight training. You will perform 3 types of cardiovascular training:

      • Low intensity Cardio: 50-55% of your maximum heart rate for 30-45 minutes. This will be walking or very light jogging.
      • Moderate Intensity Cardio: 70-75% of your maximum heart for 20-35 minutes. This will be jogging at a good pace for most people.
      • High Intensity Interval Training: Sprint for 20 sec followed up by a 40-60 sec walk. Repeat this process 10-12 times.

      The use of any piece of cardio equipment is fine. Running outside is also a great option.

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      To start I would like you to perform 2 low intensity sessions a week, 1 moderate intensity session a week and 1 high intensity interval session a week. After 4 weeks add 1 more session of either moderate intensity or high intensity interval training, I will leave that up to you.


    Nutrition:

      Nutrition was my downfall when I trying to get in shape as a young teen. First off I had no idea what to eat and secondly I had a sweet tooth so let's just say I didn't eat too many healthy things.

      You can work your @ss off in the gym, do your cardio and still make no improvements if your nutrition is not in check. For most teens nutrition is going to be the hardest aspect to keep inline. The reason for this is, the current diet of most teens entails too much fast food, fried food, snacks, sugar loaded drinks, etc... the list goes on.

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      What I tell anyone when they are dieting is, "No one is making you do this, you are doing this for yourself, if you cheat on either training, cardio or diet, you are cheating on yourself and no one else". Use this as motivation to stick with your diet.

    If You Cheat On Training, Cardio, Or Diet, You Are Only Cheating On Yourself.
    + Click To Enlarge.
    If You Cheat On Training, Cardio, Or
    Diet, You Are Only Cheating On Yourself.

      Our goals are to maximize fat loss while maintaining as much muscle as possible, so we will have to eat a calorie deficit. Being a teenager and having a relatively fast metabolism your calorie deficit will not be too drastic. I want you eating 13 times your bodyweight in pounds to start. Eat 35% carbs, 45% protein, and 20% healthy fats. You will consume 5-6 meals a day.


    Supplements

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      Beginners need to focus on the basics. Once they have those down then they can worry about adding more supplements. Drop me a line on my BodySpace after 4-8 weeks on this diet and I will give you my thoughts on what needs to be tweaked.

      I gave you a shake for meal 2 as I understand school can make it hard to get whole food meals in. Try to prepare your meals the night before and place them in Tupperware. Bringing meals to school is a must, no more vending machine snacks or lunch time specials. You are looking to turn a new page and create a lean mean machine.

    Making And Bringing Your Own Meals Is A Must.
    + Click To Enlarge.
    Making And Bringing Your Own Meals Is A Must.


    Conclusion

    Remember you are the one that wants to look better so make it a goal for yourself to improve your physique. You now have the pieces of the puzzle to reach your goal. All you have to do is commit to the process and follow through. Good Luck!

    If you have any questions don't hesitate to drop me an email at Stewbid@comcast.net.