Cardio cardio cardio...

[Dude3]

Basically, I want to lose some weight. Get rid of some excess fat, and evenutally, get a six-pack. I'm more serious about it now than ever. I've actually got the muscle for it, but I just have fat covering it up.

I'm male, 15 years old, height is 5'2" - 5'3", and I weigh about 130 pounds(Last time I checked was a month or two ago). As for my overall shape, I'm a little buff. I'm stronger than all my other friends by a lot, so there's some muscle weight. I was much chubbier when I was younger, but I lost a lot of that. I've got fat though. An okay sized belly, but not big enough to not wear tight shirts. I'm actually not even chubby at all. Most people say I look really athletic(even though I hate playing most sports). But, I'm not satisfied. I want some bigger muscles, much less fat, and duh....a six-pack.

So my main goal right now, is to lose the weight. Get rid of that excess fat, so I can be tighter, more defined, and have some noticable abs.

I'm starting to eat much healthier. I only drink water and possibly green tea daily if I get the chance. I've been vegetarian for 3 weeks(not for health, more ethical reasons), but this will help, because all the meat I ate anyways was fried. And to make sure I stay healthy without meat, I take a one-a-day vitamin in the morning, drink plenty of milk, and make sure to add some dairy into my diet. I'll be looking out for my protein with that, nuts, and things like beans and etc... For carbs, I like them =). I usually get them all from cereal(Great Grains for example) and rice, but I'm going to try and replace those with getting carbs from vegetables and fruits instead, as its more healthy.


But as to actually getting to burning the fat. I've got my treadmill. How should I go about doing this? How much should I run daily? I'm thinking I should do a quick 5 minute walk to warm-up, and then do the HIIT method of running. How long should I do this for daily? A certain time period? Or should I do distance, and how many miles at that, daily?

Also, what time of the day would it be better to run? In the morning, or at night? Is there a difference? I'm thinking in the morning would be better, but once school starts up again, it'll be at night time.

And I'll be working out, to get some muscle at the same time, not a seriously as buring fat though. I'll get lower body done from running, and upper body from weights. I'll do crunches too for abs. And of course, I'll make sure I get plenty of protein for that, considering I'm vegetarian, I need to double-check that I'm getting enough.

Any tips guys? My main goal is to get that six-pack.....which means running, and some more running. And how long should this take me to achieve my goal, given my personal status? I want to do enough cardio, to burn as much fat as I can as fast as I can.

[Cybergasm]

First thing you need to do is learn how to use the search button:
http://www.musicianforums.com/forums/showthread.php?t=374454

Most of your questions I answered there, but will do it again...

How long on HIIT's? 20 minutes if you can take it. When I first started out I couldn't do more then five, but that was fine because it got the same results as twenty does now.

Do it in the morning after a protein shake to stop the muscle catabolism. That way you are burning the stored fat and not the fat you ate that day.

I see already where you will fail.


My main goal is to get that six-pack.....which means running, and some more running.

If you read my thread you will see why that is wrong. Weight training is a lot, A LOT, more effective and important in getting a six-pack. Why? Muscle is catabolic of fat, meaning, the more you have it, the more enegry you need to upkeep it, meaning the more fat you burn by just sitting here reading this. Of course, if you don't have a proper diet (6 times a day) the muscle will just catabolize itself. SO DO WEIGHTS and actually do less cardio! No more then three times a week, every other day... trust me! If you do more you'll just end up catabolising muscle and filling it with fat. Then you'll be light, and maybe boney, but no six-pack (unless of course you want one of those paper six-packs where your ribs show when you exhale and your chest gets inverted because in your attempt to achieve that paper-pack you catabolized all the muscle there and everywhere else... don't be a puny whimp!).

For more info. on diet and excercise, look at that link. If you follow my plan religiously, it won't take more then three months! For proof go to bodyforlife.com and look at those succes stories, many of the people were alot worse off then you are.

[simplephotographinthesun]

i think the five minute warmup walk is a very good idea. follow that up with a good period of stretching for your legs. then, i'd lightly jog 1 or 2 miles. of course, over time you will be accustomed to this mileage so you'll probably increase distance and/or pace. i would throw in some bike workouts (if you have a gym memberships) for variation as running distance will put a lot of stress on your legs (if you haven't attempted distance running before).


side note: what is the HIIT method?

[Cybergasm]

i think the five minute warmup walk is a very good idea. follow that up with a good period of stretching for your legs. then, i'd lightly jog 1 or 2 miles. of course, over time you will be accustomed to this mileage so you'll probably increase distance and/or pace. i would throw in some bike workouts (if you have a gym memberships) for variation as running distance will put a lot of stress on your legs (if you haven't attempted distance running before).


side note: what is the HIIT method?
NO NO NO! That is the biggest mistake people make is running in distance. Why? Well, he pegged it. You get accostomed to it and you keep increasing distance and lenght of your cardio workouts meaning what? Well, if I have said it once, I have said it a thousand times, MUSCLE CATABOLISM!

Also most Americans just run and think that will do it. What they don't realize is they need to push themselves! Five minutes of running at 60mph is more effective then a year of running at 2mph (not realistic speeds, just exageration to stress my point).

This is why HIIT is effective. In the least ammount of time it stimulates your cardiovascular system enough to burn the most fat and, it has been proven, that HIIT actually raises your metabolism by 5% after you finish your workout.

What is HIIT?

30 sec. jog
30 sec. sprint (and I mean sprint, everything you can... give to it).

for a maximum of 20 minutes.

[Dude3]

Thanks Cybergasm. I'll definitely follow what you said.

And I'll be lucky if I can do HIIT for even 5 minutes. But I'll see what I can do, and whatever that is, will be adequate for me, and I can still exercise to my potential. So, its all good.

[Reaganista]

forgive me for doubting that a 15-year-old who doesn't eat meat and avoids grains is going to get a six-pack

[Dude3]

forgive me for doubting that a 15-year-old who doesn't eat meat and avoids grains is going to get a six-pack
I'm not avoiding grains, just cutting back on the 3 bowls of cereal I have a day, heh.

I'll still get protein.

I was just stating my diet for the hell of it. I'm focusing more on the exercise. I'll be eating adequately though.

[Reaganista]

diet is more important

[dancetomdance182]

I do 15 seconds spring. 45 seconds jog.

[SurfOrDie16]

Don't forget your core workout :thumb:

[seanman99]

You are 15 years old, weight 130 pounds and want to lose weight? When i was 15 and weighed 143 i was trying to gain weight. Either way if you are eating healthy and excersise regularly you will lose any excess weight really quickly.

[Rats!]

at 15 and your height, you shouldn't even be thinking of limiting your calorie consumption unless you want to remain short for the rest of your life. imo eliminating grains is a terrible idea since you're already not eating meat, which is ****ing retarded. but do what you wish.

[dancetomdance182]

Yeah I agree, let your body first develop.