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How do i lose weight, and increase my endurance?

Im about 14 years old, and i really want to lose some weight, but overall i want to increase my endurance. I’ve been trying to for about 3 weeks now, and i have not lost any weight, and my endurance isnt much better. i dont think i have been trying hard enough or pushing myself enough. i NEED some tips here.

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5 Responses to “How do i lose weight, and increase my endurance?”

  1. g4ngst41259 said :

    you should consider a diet if you want to lose weight 🙂

    the secret to losing weight is to have a positive thoughts;)

  2. bigford4x4man said :

    First off, a low carbohydrate diet is the best thing to lose weight. Drink 8 to 10 glasses of water each day (NO SODA). Natural juices are ok but they do have sugar in them and yes folk’s sugar is a BAD carbohydrate so limit the amount of juice you intake. Now as far as working out you should do a 3 day a week (M-W-F) type of workout. You will GAIN weight if you work out every day. The best way to lose weight, tone your body, and keep your heart rate up is Peripheral Heart Action (PHA) Circuit Training. So, what in the world does “peripheral heart action” mean? I’m glad you asked. The term refers to a circuit where upper body and lower body exercises are alternated back and forth. What this does is force the blood flow to keep switching from different parts of the body as you change exercises emphasizing different muscle groups. It results in a more demanding workout for the cardiovascular system because the blood flow isn’t able to get into an established pattern like it could if you were just working the same muscle groups. The most important part is the concept of alternating upper and lower body (or core) exercises, you can use any exercises you want. When you do this type of work out your body will keep burning fat 24 to 36 hours after the workout is done. That is why you want to only do a M-W-F workout. With this type of program you can lose up to 10 lbs a week but that is on the high end. Most people lose about 3 to 6 lbs a week and get the same results every single week. It is not like most plans where you start of loosing large amounts and then taper off. This is the best way to lose weight, tone your body, and have a good cardio workout. Below is an example of a starter PHA Program.

    Go through each of the 4 exercises in the Group A back to back with no rest in between (this is called a “superset”). When you have completed all 4 exercises, rest for a short period of time, then repeat the circuit two more times in the same manner (for a total of 3 times through). After the 3rd time, rest a short period then switch to the exercises in Group B and go through those 4 new exercises in the same manner as Group A for 3 sets.

    Rest periods: Initially, rest for one minute in between each circuit and in between switching from circuit A to B. Gradually decrease the rest periods until you can complete the whole thing with only 30 seconds rest in between each circuit. If you can’t get through the 4 exercises in a row with no rest, that’s OK in the beginning. Take a few breaths in between exercises as needed.

    Weight/number of repetitions: Use weights that allow you to get in between 8-15 repetitions of each exercise. 12 is a good number to start, there is no magic to it. Remember, you will be taxing your cardio as well, so the weights will have to be a little lighter than what you could lift with longer rest periods. Make sure you are pushing yourself though…if you aren’t huffing and puffing hard afterwards, you aren’t getting the full benefits.

    Frequency: Do this program 3 times per week. Combine it with a good warm up and cool down. You can do some walking, running or other cardio on off days if you wish, but that isn’t necessary. Follow the program for 6 weeks and then take a week off of weight training. After the back off week, you can start up again with a new circuit by substituting in the alternate exercise suggestions to change it up.

    Conclusion: Try this program out for a few months and I’m sure you will be pleased with the results. When combined with a sensible nutrition plan, you can expect to see some good results in terms of weight loss and body composition. Good luck with your training and stay healthy.

    Group A

    Chest Press: Hold a dumbbell in each hand, lie on a bench with your feet flat on the floor. Press the dumbbells straight up to full lockout and lower them to the bottom of your chest. Alternate exercises: Barbell bench press, dumbbell bench press on a stability ball, floor press (bench press lying on the floor)

    Lunge: Step forward with one leg and lower yourself until your knee almost touches the ground. Keep your back straight and vertical, don’t lean forward. Use dumbbells to add resistance as necessary. Alternate exercises: Instead of the lunge you can step up onto a bench.

    Standing Row: With a barbell or dumbbells, stand with your knees slightly bent. Fold at the hips and allow your torso to bend forward. Keep your back straight (don’t let it round), stick your chest out and pull the weight from hanging in front of you up to just below your chest. Alternate exercises: seated cable row, row from knees on a stability ball, pull ups.

    Stiff Leg Dead lift: Stand with your feet close together. Pick up 2 heavier dumbbells or a barbell from the floor and stand up straight, lower it back down. Keep your legs straight (minimal bend at the knees), this will target the hamstrings. Don’t round your back. Keep your arms locked out straight as well. Alte

  3. Rain said :

    Weight loss is a tricky topic. Lots of people are unhappy with their present weight, but most aren’t sure how to change it – and many would be better off staying where they are. You may want to look like the models or actors in magazines and on TV, but those goals might not be healthy or realistic for you. Besides, no magical diet or pill will make you look like someone else.

    So what should you do about weight control?

  4. Dr. B. said :

    2 things:
    drink a gallon of water a day and walk a mile a day. You ‘ll lose weight

  5. GreatW said :

    Lose Weight Fast
    In this article we are going to show you some sensible PROVEN Ways to lose weight fast.

    1. Drink water

    2. Eat regularly

    3. Eat lots of fibre

    4. Consume more good fats

    5. Get plenty of quality protein

    6. Carbohydrates can help you lose weight

    – Healthy life every day!


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