Training and not losing any weight (Help!)

Hi everyone im 15 have been boxing around a year and half and havent lost really that much weight. I am 5'11, I would like to go down to around 88kg as i am 101kg at the minute I have quite rocky diets that dont stay that long but when i am on my diet i usually have about 1500 calories but when i worked out my sustainable calorie intake it was something like 3300 calories. I train four times a week an hour and a half, but my problem is i physically cant get up and run in the mornings.
Any suggestions would be helpful
Regards
Jordan

To achieve anything in life mate you have to set yourself goals, start with a 30 day challenge. If you can do something for 30 days, you can do it for the rest of your life. By the sounds of it your going on a crash diet, these are just not sustainable. What i'd suggest for your first challenge it eliminating soda and fruit juices, and replace with 8 pints of water a day. This will speed up your metabolism, helping you burn more calories when resting. Another one is to set a comfortable reduction of calories per day under your base metabolic rate. To figure this out it is generally 1.3 Calories per hour per kiogram, which for you would mean approx 3300 calories a day. For each hours training you require an additional 8.5 Calories for each Kg of body weight, therefor add an extra 1200 Calories. However, I would sugest starting with a max daily intake of 3500 Calories on training days and max of 2800 Calories on non training days.

The total energy should be split :

• 57% Carbohydrates (Wholegrains, limit sugar, aim for Low GI food)
• 30% Fats (try to keep to mainly unsaturated fats)
• 13% Protein (lean meats, eggs, milk, meat, poultry, fish)

This doesn't mean you should have foods with 30% fats due to the different energy content of the food... The energy yield per gram is as follows: Carbohydrate - 4 Calories, Fats - 9 Calories and Protein - 4 Calories.

So if you follow this plan you will lose weight, 3500 calories is a pound of fat, you will be losing over a pound a week easily. You will probably lose at least a kilo if you drink the required water.

Another thing you could try is Interval training in your days away from the gym, it has been proven to improve weight loss in comparison to jogging/walking in the fat loss heart rate zone.

Also don't slack off at the gym, if you really want to lose weight, push yourself everytime your there. What kind of stuff do they have you dong there? Is it all boxing or does it include a fitness section?

Hope this helps buddy, If you search this section there are plently of training ideas, check out the training blogs, such as Hitmandonny's, Youngbloods, Sharla's and mine. Theres a heap around, the main thing is sticking to a diet and not getting discouraged. Invest in fish oil, cheap as chips and has so many benefits it's not funny such as aiding fat loss.

Hmmm don't know why the font changed like that but you'll have to deal with it as it wont change.

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Originally Posted by jordy01

I train four times a week an hour and a half, but my problem is i physically cant get up and run in the mornings.

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Why not??

How tall are you. At 15 enjoy what you are doing thats the main thing, dont overtrain. At your age and weight you will only cause Damage.

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Originally Posted by Scrap

How tall are you. At 15 enjoy what you are doing thats the main thing, dont overtrain. At your age and weight you will only cause Damage.

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He's 5'11 Scrap.

He will finish up a Heavy me thinks ICB

Quote:

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Originally Posted by Scrap

He will finish up a Heavy me thinks ICB

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Yep certainly a big lad for his age.

15 is probably too young to be thinking about dieting unless your diet is REALLY shit...

Bu as someone who has lost a lot of weight (In two years I've gone from 95-100kg to 71-73) I can offer some suggestions.

For me, the first ten kilos came off piece of piss - just joining a gym and attending fairly regularly did that. That got me down from morbidly obese (not really, but I was a fat bastard) down to just a heavy guy at around 80-85kg. After that I had to make dietary adjustments - I was still eating a lot of crap sugary and fatty foods, as well as going out and having too many pints of lager/Guiness on the weekends. Of course, it's not just the piss - after a few pints, pizza or a chinese sounds like a GREAT idea:D

So, for four months last year I became like a monk - no chocolate, sugar, beer or anything remotely bad in my diet at all for four months. That got me down to around 69-70kg by Christmas time. I also cut out ALL fast foods and haven't had any since (Subway excepted).

Now it's ok - I can have a blowout on choc or a rich pasta or ice cream or something and, because I'm doing the work at the gym, I don't really notice it on the scales. But it's important to only do it as a treat or reward. For instance if I have pulled a monster session at the gym and have sweated my bollocks off, sometimes I will pull in to the deli on the way home and grab a couple of Snickers for me and the missus.

But, there will come a time when you will have to make sacrifices. For me, I'd been an unhealthy drinker/smoker all through my twenties and I had a bit of a bender one weekend that left me feeling like I was dying. I went to the doc and he did a whole heap of tests that came back negative. He basically just said 'mate, your fat and your lifestyle is attrocious - get off your arse'. Best advice anybody gave me. I turned 30 earlier this year and I'm feeling great and am doing regular sparring at the gym - something that would have been unthinkable a couple of years ago. All my mates are jealous and call me the Biafran when we are having a few scoops (they are all overweight).

Anyway, hows that for war and peace? Do it now while the bad habits you have are still young. I did it when I was 28 and I'm glad I did, because I bet at 40 it would have been a lot harder. Good luck with it dude.

Good advice Greig.