Modern technologies have doomed the younger generation to a sedentary lifestyle. But the constant sitting at the computer does not give any benefit to the physical body. Therefore, obesity in adolescents in the 21st century is a normal phenomenon. But at the same time, if in adolescence there really is a desire to lose weight, then this is not so difficult to do. You just need to exercise regularly and correctly and adjust nutrition. Although the latter is not even necessary.
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Unlike adults, teenagers have an advantage - free sports clubs in every city in the country. That is, under the supervision and guidance of a professional trainer, you can develop your physical body for free.
The best sports for a teenager to lose weight are athletics and athletic gymnastics (rocking).
If you come to the athletics section and tell the coach the goal of your workout, namely weight loss, then he will be able to help you. If you don't say anything to him, then most likely with overweight you will be taken to throwers or pushers, and in this kind of athletics, you will not be able to lose weight, since, on the contrary, mass is very important there. Therefore, do not hesitate to contact a coach with a real purpose.
The gym is good because it may not help a teenager lose weight, but he can burn fat into muscles for sure. Therefore, while exercising in the gym, you are unlikely to reduce body weight, but instead of a fat and ugly figure, you will get a body that is pleasant to look at.
Run in the mornings
I'll start right away with the fact that the usual light morning run is unlikely to help you lose weight. A complex is needed here.
It is not uncommon for adolescents to be overly embarrassed to enroll in sections, so they are looking for a way to put themselves in order on their own. And there is nothing better for this than regular jogging in the stadium closest to home early in the morning, when no one is there.
Your workout should consist of the following steps:
- Easy run 5 minutes to the stadium, or, if the stadium is very close, then the same 5 minutes you need to run in a circle.
- Warm up like in school, which takes 3-5 minutes.
- After that start running fartlek. It is also called "ragged run". The essence of this type of running is that it is necessary to alternate easy running, fast running and walking. For example, you run a light circle, then accelerate for half a circle, then walk for half a circle. And do this until you get tired. Then 3 minutes of light jogging as a cool down and you can safely go home.
I would also advise doing basic physical exercises such as squats, push-ups or push-ups, press on the horizontal bar, and jumping rope... They can be done before the fartlek, can be done after, or you can alternate between running and exercise. You can learn more about fartlek from the video:
Nutrition adjustment
I would not advise adolescents under 18 to adjust their diet, but to lose weight solely through physical activity. Since at this age the body is in the growth phase, and nutritional adjustments can adversely affect the quality of nutrients necessary for the normal development of the body.
More articles from which you will learn other principles of effective weight loss:
1. How to run to keep fit
2. Is it possible to lose weight forever
3. Interval jogging or "fartlek" for weight loss
4. How long should you run
But if you want to speed up the process of losing weight, or you have too much excess fat, which makes it impossible even to run normally, then you can slightly adjust your diet.
First, reduce your intake of fatty foods to a minimum. That is, lard, pork, cakes with a lot of butter or margarine, etc. Any fat you eat is instantly deposited, since you already have an excess of it.
Second, eat more protein foods. Namely: dairy products, beef and chicken meat, oatmeal porridge, etc. Protein helps to burn fat, while it itself is not stored as fat.
Third, reduce the amount of sweets. Candy, biscuits, sugar are all rich sources of carbohydrates, which are converted to fat when consumed in large quantities. Rice and potatoes are also rich in carbohydrates, but I would not advise you to give them up, as they contain a lot of other nutrients that are needed by a growing body.
Slimming at home
Workouts at home are much less effective than workouts outside. But at the same time, you can correct your figure and burn fat into muscles at home. I will make a reservation right away that it is unlikely that it will be possible to remove the stomach while exercising at home, since this requires a good aerobic load, for example run... Running can be replaced jogging in place... Also, if you have a treadmill at home, then you need to run on it. But be sure to ventilate the room so that there is a lot of oxygen in the house. Otherwise, running will be of little use.
The best exercises at home for weight loss and correction are: squats, push-ups from the floor or from the support, press crunches on the floor, lifting legs from a prone position, jumping in place or on a rope, lunges, stretching.
The alternation of exercises should be in this order: first, do 5-6 exercises of your choice in a row without rest or with minimal rest. Then run in place for 1 minute and repeat the series again. Do not increase the number of exercises in the set, but the number of sets you do. Read more about weight loss exercises in the article: effective exercise for weight loss
Do not rush to go on a diet. Better lose weight by playing sports. There won't be an instant result, but after a month of regular jogging or going to the gym, you will feel and see the difference.
