Workout tips for 16 y/o?

Posted by on Friday, July 8, 2011 · 8 Comments 

16, female, 5 foot 7 inches, 181lbs. (Fat, I know, I know. At least I’m trying.)

I finally saved enough money with my job to afford a treadmill. I used to run at the park but I didn’t do it often because I hated going outside and running. Now I have a treadmill inside so I’ll be working out more often…any tips?

So far I’m going about 15 mins at 2.5mph each time, and I do that around 10 times a day. According to my treadmill that means I burn around ~600 cals a day. I really want to have my goal around ~1500 cals a day, so I started lifting 5lb weights while I walk, but I don’t know how much that is helping. I also brought up the incline on the tredmill a little.

My diet is mostly vegetables, with the bulk of it being white rice (Around 50%) and the rest are steamed vegetables and for one meal a day I eat some meat, usually a little bit of fish. I wrap my rice in seaweed because I like the taste of it…I’m avoiding cooking oils and fats completely so everything is steamed or baked, or toasted.
I’m eating lots of fruits, though. Maybe an apple and some figs, or a few mangoes/avocado on my rice.
I’m only drinking water and maybe once a day a half cup of cranberry juice or the green super food drink that I have in the morning.
I don’t go to school so I don’t eat the greasy fat foods they serve at schools.

Any tips on my regime? I’ve been doing this for about a week now, no significant weight loss so I’m not sure if I’m doing something wrong or maybe not enough working out.

Any recipes that are mainly rice and vegetables will ago be greatly loved! They don’t have to be delicious, just edible.
Wow, I didn’t know that about rice!
I’ll cut out most of the rice and replace it with just lots of water.
2lb a week should be normal for this workout plan? I lost 1.5lb this week so I guess that’s good. :)

The workout don’t really tire me out since I only go for around 15 minutes each, and I usually do something like listen to music or watch TV while I’m walking….
Thanks Dave H,

I’m taking protien supplements once a day, but at the same time I’m trying to avoid all the chemicals I hear are in store-bought meat. My dad is a fisherman so I do eat wild fish at least once a day…other than that I don’t really like how red meat tastes so I don’t eat it much.
I do try to keep my protein intake up with the supplements, since I know I need it. I also take coral calcium tablets which I believe has soy protein in it as well.

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Comments

8 Responses to “Workout tips for 16 y/o?”
  1. Eric says:
    July 8, 2011 at 2:08 pm

    You need to cut out the rice and up the protein. This will be key to seeing results. Go check out http://www.teenfitnessandbodybuilding.com and read the article “Shredded for Summer”. My email is under the Q&A section if you would like to email me a copy of your diet I will be more than happy to critique it. I hope to hear from you soon.

  2. leslie says:
    July 8, 2011 at 2:52 pm

    Make raviolis with frozen vegetables on the side or eat lots of cooked vegetables with salsa or just salt…..or make morisqueta you cook white rice and then re-fried beans than leave those on the side and chop up salsa with tomato, jalapenos, onion, oregano, and salt, than grate some cheese and make a little of salsa than when you have all of that together put the rice than the beans on top and the rest of the ingredients on the top…its good and healthy….

  3. GLparallaxKilla says:
    July 8, 2011 at 3:45 pm

    Dude, first of all, chill out with the workout regime. Weight loss is about adapting a sustainable healthy lifestyle, and there is no way you’ll be able to keep up 10 workouts a day for the long haul. The better thing to do would be to walk/run once a day for 30-45 minutes. I know its boring as hell, but it will be more productive. Burning 600 cals a day is plenty to support weight loss if you bring your food intake down to around 2000 calories. The idea is to get going a workout routine that you can do for months on end. If you get burnt out after only a few weeks, all that hard work will have been for nothing. Don’t get discouraged that you haven’t seen results yet.

    Also, drink a ton of water. I know this sounds obvious, but you’ll probably have less appetite and feel less hungry if you drink a lot of water.

  4. James says:
    July 8, 2011 at 3:54 pm

    The first thing I noticed is “I’m avoiding cooking oils and fats”, you got the wrong idea here. Your body needs fats and there’s a big differenc between processed fats and healthy fats. Health fats are things like nuts and eggs, and you need to be adding this into your diet. I know it’s dense in calories, which is why to stick to your calorie limit (I hope it isn’t below 1200? alot of people do that, bad idea) you’ll need to cut out some of your white rice to allow it. White rice is high GI by the way, it’s better for your weightloss to get your carbs from brown rice or wholegrains. It suprises alot of people, but the healthiest way to diet is to really strictly limit your carbohydrate intake (keep it around 50-100g a day) and fill up the rest of your calorie limit with protein and healthy fats. Try and eat a fruit/vegetable with every meal too.

    With the amount of activity you’re doing, on a 1200-1500 calorie balanced diet, I’m sure you’ll lose plenty of weight, I’d predict 2lb of body fat per week, which is a nice healthy amount. Be patient, don’t go into a crazy 500 calorie diet like alot of people do, and you’ll reach your goal, good luck.

  5. FiEND says:
    July 8, 2011 at 4:49 pm

    less rice. you should cut down so its only 25% of your diet. carbs are bad. and make it wheat rice. its proven wheat and whole grain promote wieght loss. eat more fiber, find some low cal/carb fiber bars or drinks with it. less figs and avocado they are ‘fats’. other than just carrying wieghts wear them around your ankles when you work out. little things make a big difference. give it time, it will work

  6. Dave H says:
    July 8, 2011 at 5:09 pm

    your diet is absolutely horrible. where is the protein every 3 hours? what about the complex carbohydrates? I though everyone knew years ago that white rice is terrible at best, you’re killing your blood sugar levels and your insulin levels are sky high. did you know that insulin stores fat?????

    you’re diet should be simple. a lean protein, a few vegetables, a good starchy carbohydrate with plenty of water, eat foods to make up a meal like that 4 times a day and your diet is taken care of.

    The tradmill will definately help you but you are honestly doing way too much but i admire your intentions.

    i am truly not a fan of jogging but if your treadmill is built for speed then i highly reccomend short sprints for maximum calorie burning.

    google HIIT high intensity interval training for ideas. it kicks ass and you can apply it to any form of exercise.

  7. Nutritionkid says:
    July 8, 2011 at 5:11 pm

    Hey there, send me an email if you like at nutritionkid@gmail.com to talk more about this, I can set up a general diet/nutrition plan, for free obviously

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    July 8, 2011 at 6:08 pm

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