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hi. thanks for that and i will certainly follow that advice. something else i am intersted in though is when i go jogging. where i live i can go on a 14 hundred ish metre jog or a 3 mile jog and i am not sure which one is best considering i am only just starting to go jogging. thanks.
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The text above is a follow-up to ...

-----Question-----
hey. sorry i am used to stone. rite then i have worked it out and it is 168 pounds. i will copy and paste the rest of the question down. thanks
hi matt.
rite then. i am a 15 year old boy. i am about 5 ft4/5 and weigh about 168 pounds
i want to get down to 125 pounds but dont know how. i dont really eat that much
really, just the same as every1 else. and lately for the last 3 months i have
been going in the gym, 3 times a week. i have been doing 30 minutes on the bikes
and do about 11 km. i do 10 minutes on the rower and do not quite 2000 metres.
but i havent lost weight at all. should i do more. my gym has a rower, bike,
treadmill, step machine and weights. what do u think i should go on and for how
long?
also i wanted 2 take up jogging but i can either do 1 that is about 1400 metres
and 1 that is about 3 miles. i thought that maybe 3 miles is a bit far to start and how often should i go jogging?
off with. what do u think? thanks. Ben

-----Answer-----
Ben,

You are at a special age in your life. When I was a little kid I was in tip top shape, but as I grew older I got fat. By the age of 12 I gained about 70 lb. I was about 5 feet tall and weighed close to 160lb.

I am telling you this so that you trust what I am about to tell you. Your weight is not as important as what your weight is made up of. For example if you weighed 145 lbs but you were ripped that would be better than weighing 135 lb and being fat.

What you should focus on doing is eating healthy. Be sure to eat enough food so that your body is able to feed your muscles. Many people will undereat trying to lose weight. They will succedd in short, but in long they will always fail. You see if you don't eat enough nutrients your body will go into starvation mode. From that point on your body will begin to eat your muscle, instead of burning your fat. As time passes on this will have caused you to lose lots of lean muscle mass.

In all weight loss plans, the diet is the main focus. Weight lifting and cardio are vital components. But it is all going to boil down to what you shove in your mouth.

Your weight lifting regime program should look something like 3-4 days a week in the gym. Each time you go to the gym, you are on a serious mission. Make sure that you first warm up for about 10 minutes. Once your body is nice and warm you can get started. The key to burning the most fat with weight lifting is to make sure you push your body to new limits each time you hit the gym floor.

I prefer that you do circuits or mini-circuits. A circuit is simply going from one exercise to the next with little or no brake inbetween sets. A circuit can contain as little as 2 to as many as 12 exercises.

When ever doing circuits be sure that your exercises don't overlap each other. What I mean by that is be sure that you don't work the same muscle group two times in a row. Give your muslces a rest before you work them again.

Your cardio program should ONLY be high intensity intervals. This will be done only after you have completed your weight training program for the day. Intervals will look something like this: 1 mintues full speed followed by 2 minutes at a much slower speed. You could also do 30 seconds at full speed followed by 1 minute at a slower speed. To be honest with you, you can pick any amount of time to go full speed and follow it by a slower speed that is twice as long as your fast speed. You should aim for at least 15-30 minutes of these high intensity intervals.

Please take my adivce and follow this program. I gurantee that you will be happy with your results. If you would like more help, I can be reached at the following sites:

http://www.ChristianHealthandFitness.com
http://www.MyPhiladelphiaFitnessExpert.com
http://www.FightFatPhilly.com/articles.html

Thanks and God Bless
Matt Shuebrook

Answer
Ben,
Why chose one and not the other. Alternate month to month. It is always a smart ideal to mix up your program every month or so. Reason being: A. To keep the program from getting boring. B. to keep your body from adapting to the program and stop getting results

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