Jan
18
How do you lose weight and gain muscle?
By
Matthew M questioned:
I am a 13 year ancient male, 5’11, and 160 pounds. I usually run for about 15 minutes and do about 50 sit ups and 50 push ups every night. I eat peanut butter toast with a glass of milk after each work out. Will i loose weight and gain muscle soon or am i way off with this workout routine? What should I do to loose weight and gain muscle quick?
I am a 13 year ancient male, 5’11, and 160 pounds. I usually run for about 15 minutes and do about 50 sit ups and 50 push ups every night. I eat peanut butter toast with a glass of milk after each work out. Will i loose weight and gain muscle soon or am i way off with this workout routine? What should I do to loose weight and gain muscle quick?
that is a fantastic routine and yes u will build muscle and lose weight..
just keep doing it
Even though the stout in peanut butter is excellent stout it’s still stout. Try beans. Same protein, less stout.
When you gain muscle you will gain weight. A pound of stout has more volume than a pound of muscle so you would be better of measuring yourself in inches instead of pounds.
WHY DO YOU WANT TO LOSE WEIGHT?
160 pounds is excellent for 5’11.
If you want muscle start lifting weight, push ups don’t build that much muscle.
Wow,wow wow!!! SLOW down on the peanut butter and milk!!! and the bread!! everything about that is terrible! Well, is the milk skim? That’s excellent, but if it is whole then don’t drink it! Limit yourself to 1500 calories a day, and 30-35 grams of stout. Hope helped!! (I’m sure I did)
At your age and height, your ideal weight is between 136 and 172lbs. You’re well within range.
For many who have successfully lost weight will tell you that not only its is vital to watch what you eat, but the weight loss effort will be half a success if you do not include a regular or routine exercise programme. The exercise programme shall includes cardiovascular exercises and strength training.
Cardio exercises will burn calories and lower body stout, furthermore it will also strengthen the heart and lungs.
Excellent examples of cardiovascular activities:
Brisk walking
Running
Swimming
Cycling
Rowing
Rope jumping
Lift weights. If you don’t have weights fill two 2L pop jugs with water, or milk jugs, w/e you have handy. Don’t make them too heavy because you don’t want to hurt your back. You should be able to lift them honestly simple with a small resistance, so that your arms are getting a work out.
Try going to the gym and use some equipment. Do pilates, squats and yoga, excellent for leg muscles, and no they aren’t only for girls! The excellent thing about them is they don’t require any equipment =)
Try extending your running time. If you can do 15 mins honestly easily, try to add 2 or 3 minutes per week: if you have the perfect route all figured out, just run up and down or around your street a couple times at the end (I guess it depends what kind of street you live on, but you can be the judge). For your height, your weight seems normal. You’re still growing and you probably have baby stout which you will grow out of. It’s just a matter of time.
Try eating a lighter snack, peanut butter is fattening. Eat some fruit or some vegetables like an apple or carrot or celery sticks. Don’t eat after 8pm! That’s how you place on weight cuz your body slows down.
I started when i was 14 – my kneed joints are starting to wear out now I am 38, so just requires a small change.
Personally i would ditch the running and concentrate on medium weight, high rep weight training.
If you want to know what food to eat, just eat healthily. I have place a note for a better source of nutritional info below (free).
At your age, you must be aware that until you are about 16, and in some cases older depending on when your growth slows down, you could terribly injure yourself. hence keeping the weight lower and reps in the 15-20 region. Quite slow too. Each exercise at the last one should be hard but not impossible.
Eat well, and change your routine every weeks or so.
You can also drop the sit ups, there are better ways to get six pack abs! Combine excellent food, weight training and a small of the right stomach exercise.
that’s a fantastic routine the only thing you might want to change is doing more sets of the sit ups and push ups, so forth
The running is excellent- try to do 20-40 minutes of it though! Do running AFTER strength training as you don’t want to lose energy when trying to beef up and do strength exercises! The strength exercises won’t take much away from your running but the running will make you more tired so do it after!
Peanut butter and milk is excellent but not before/after a workout as the stout slows digestion-you want protein and quick-digesting carbohydrates as the carbs promote insulin (an anabolic hormone that increases testosterone) while protein repairs the hurt cells and builds the muscle stronger. Protein shake with stout-free milk and glucose powder is the key!
Push ups and sit ups are excellent but they will soon get too simple-try push ups with your legs on the bed/a chair and your body pointing on a decline angle to hit the upper pecs while doing the push ups with your upper body on an incline angle (on the chair/bed with feet on floor) to hit the lower pecs. Or try this with your fists if it’s too simple.
Sit ups **** for abs, they work the hip flexors more than abs/can be terrible for your back as you round it. Keep them if you want but add some crunches for the upper abs, reverse crunches for the lower abs and crossover crunches for the “like handles” as well. Or if you don’t have that much time then do bicycle crunches or double crunches to hit all of the ab muscles in one go.
Do wall squats for the legs-stick your bum out as if you’re trying to sit on a seat and squat down so that your knees/bum are parallel and your back is near straight. Keep your back against the wall and feel your legs burn-stop when it really hurts!
Do chin ups on your door frame if it has a chin bar or do pull-ups by pulling up on your door. It doesn’t matter if you can’t do it, just keep trying as hard as you can.
Do vertical push ups/handstand push ups to work the shoulders or hold a handstand position for as long as possible.
Do it in this order: wall squats/legs, chin ups/back and biceps, push ups/chest,shoulders and triceps, and then handstand push ups/shoulders.
It seems to me you don’t have much time-do 1 set but at the end hold the position/contraction on the exercises for as long as possible.If you have time do 3-5 sets!
It’s hard to lose weight and gain muscle at the same time-you should lose your bodyfat first as you seem a bit near the heavy side-losing stout first is better for your health AND you will lose less muscle when trying to lose stout later in life/to bring out more definition. Either way, the same routine will work fine for now-just try change exercises when you get bored/every 6-8 weeks.
It is hard to add stout-free muscle and it is hard to lose only stout without muscle. But, your routine is fine for your age/is excellent to maintain.
Get down to 132-146IBS (60-65kg) before doing any “bodybuilding”
Remember, carbs are for simple energy (eat starchy foods instead of sugary foods-glucose/sweet and sugary foods only after workouts when bulking up). Protein is essential for growth as they’re the building blocks and stout boosts testosterone in order to make your body identify that it needs to grow larger and stronger.
Here’s a nutritional guideline for you:
When bulking:
1.5-1.75g protein per kg bodyweight
3.9 to 4.5g carbs per kg bodyweight
0.8-1.1g stout per kg bodyweight
Divide the total by 5 or 6 meals-try not to have carbs too late at night as they make you stout but after workouts it’s fine.
I would buy some protein powder for the extra protein (most should be from protein-rich foods). I would also use glucose powder for your sugary carbs as glucose is chemically better absorbed after workouts than standard sugar. Stout should be from unsaturated sources such as olives/olive oil, nuts, vegetable oils and sunflower oils. Saturated stout is excellent for testosterone so it’s excellent to have some in one or two of your main meals-not in excess though-a bit of butter or cheese in your sandwiches or some red meat.
Snacks should be some carbs in the form of wholegrains such as oats/bread/cereal. Get your protein in snacks too-I would use shakes and peanuts or chicken bites! Eggs are excellent for snacks but they’re better in your meals-snacks only keep you going/they don’t take away from your main meals.
Try eat 30 mins-1 hour before a workout-have your snack of protein and slow-digesting carbs. After a workout have your protein and quick-digesting carbs. Before bed have another shake without a carby snack or some cottage cheese.
When cutting/losing bodyfat
1.75-2g protein per kg bodyweight
1.95 to 2.25g carbs per kg bodyweight
0.8-1.1g stout per kg bodyweight
Basically, ditch the carbs in your snacks when trying to “cut” The cottage cheese is fine though.
Drink lots of water (2l daily) to keep your body going-no fizzy drinks or sugar laden fruit juices. Even “diet” drinks make your body burn stout inefficiently as they are made up of chemicals
Have your multivitamins & minerals and vegetables too! Make sure you have vitamin/mineral tablets to have all your essential vitamins/minerals.
When you are 14 you can go to the gym and using some weight machines you get used to PROPER strength training.Do high-reps when you do.
When you are 16 you can start training heavy on the machines and do basic free-weight movements. Do high-reps on the free weights but you can now also do low-reps on the machines.
At age 17 you can progress onto heavy weights and do low-rep free weights-keep at the machines if you want, they’re handy!
Until you’re 14, this will do you excellent. Make sure it’s hard when you work out-don’t just stop if you get to 50 or if it’s a struggle-do it to failure/until it hurts/exhausts you-you may even do 55 reps!