Training and not losing any weight (Help!)

[jordy01]

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

[Salty]

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.

[wesrman]

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.

Why not??

[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.

[ICB]

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.

He's 5'11 Scrap.

[Scrap]

He will finish up a Heavy me thinks ICB

[ICB]

He will finish up a Heavy me thinks ICB

Yep certainly a big lad for his age.