My issues losing weight

[sakitan]

Hello, this is my first time on these boards.

I am only 17 and I have been trying to lose weight for about a year.

I am on the track team at school, although I haven't been going as often as I would like to because I am getting really lazy lately and I know it. I am not a runner, I throw the discus and the javelin so I need to build upper body strength too.

But, after building all the muscle, the fat is still there. I am 25% body fat, and I would like to be down to maybe 18% or 15%. Still, I feel like a big pile of fat and muscle and I don't know what else to do. I want to look sexy and fit!

I live across the street from a free gym and I have been going 3 days a week for about 40 minutes each time and I have only lost 3 pounds total. I feel I am going to gain it all back with anything I eat. I don't have really good eating habits either

Anyone got any good ideas, because at this point, anything seems food right now.

[5kgLifter]

Originally Posted by sakitan

Hello, this is my first time on these boards.

I am only 17 and I have been trying to lose weight for about a year.

I am on the track team at school, although I haven't been going as often as I would like to because I am getting really lazy lately and I know it. I am not a runner, I throw the discus and the javelin so I need to build upper body strength too.

But, after building all the muscle, the fat is still there. I am 25% body fat, and I would like to be down to maybe 18% or 15%. Still, I feel like a big pile of fat and muscle and I don't know what else to do. I want to look sexy and fit!

I live across the street from a free gym and I have been going 3 days a week for about 40 minutes each time and I have only lost 3 pounds total. I feel I am going to gain it all back with anything I eat. I don't have really good eating habits either

Anyone got any good ideas, because at this point, anything seems food right now.

25% bodyfat is good for a 17 year old, but I understand that you want to lose some and have decided on a sensible bodyfat range. Because you need upper body strength for javelin and discuss you are going to have to ignore 'weight' loss, as you will put on muscle which will weigh more than fat even though you will look slimmer because of dropping bodyfat. Start measuring your waist etc to see whether bodyfat levels are dropping.

Cardio burns bodyfat, do it 3 times a week minimum, and let that take care of itself, whilst you focus on weight training of some nature to build up your upper body strength for your sport, which will also burn calories and bodyfat due to increased muscle mass. Search Google for 'weight training routines for javelin' (discuss). You must also not worry about gaing 3 lbs back, weight fluctuates and 3 lbs is nothing, you can gain 3 lbs in weight just by drinking fluid, but you have to learn to differentiate between fat gain/ muscle gain/ and ordinary everyday fluctuations in your body weight. Stop stressing over the scales, concentrate on your workouts for the sport you're into and make sure you eat a balanced diet; if you cut your calories in order to lose weight the body adapts and will burn them even slower, so make sure you eat the right amount of calories for your height/weight/ and lifestyle.

Find a BMR calculator online which will give you some idea of what you should be consuimg. I hope that has been of help.

[stikfigure]

agree with 5k
25% is great for 17 year old.
weight is definitely deceiving and not a number you should give too much credence.
In my opinion strength training is the key. As you build more muscle, your body will burn fat more efficiently. Don't be worried about turning into a muscle monster - that just doesn't happen very easily for women. Cardio is important but in moderation. If you do too much it can trigger release of stress hormones which will make you store fat instead of burning it.

[Lazylifter]

Originally Posted by sakitan

Hello, this is my first time on these boards.

I am only 17 and I have been trying to lose weight for about a year.

I am on the track team at school, although I haven't been going as often as I would like to because I am getting really lazy lately and I know it. I am not a runner, I throw the discus and the javelin so I need to build upper body strength too.

But, after building all the muscle, the fat is still there. I am 25% body fat, and I would like to be down to maybe 18% or 15%. Still, I feel like a big pile of fat and muscle and I don't know what else to do. I want to look sexy and fit!

I live across the street from a free gym and I have been going 3 days a week for about 40 minutes each time and I have only lost 3 pounds total. I feel I am going to gain it all back with anything I eat. I don't have really good eating habits either

Anyone got any good ideas, because at this point, anything seems food right now.

I agree with everything 5kg and Stikfigure said.

I can remember how lazy I was at your age I certainly didn't make it to the gym 3 times a week, thats great!

With regards to your diet, don't try to cut back on anything or count cals.
Get eatting some lean protein, you can eat as much cottage cheese and lean chicken and fish as you want, it will help fill you up and help you build muscle and burn fat.

[Geri]

Hi, I would advise you to measure your progress in the gym in terms of your body fat percentage - which you seem clued in about already- and taking measurements of your body. If you are getting stronger, ie building muscle, you might also be getting leaner and your body shape may change. Track this by taking measurements at specific parts: triceps, waist, hips, mid thigh for example. I would also suggest taking photographs every couple of weeks, you will see changes in your body and muscle tone this way - can be very rewarding!

[gjasp]

First, I have to say how great it is that you're on the track team and doing that kind of sports. Not many girls at your age are that involved in discus or javelin. I wish I had more time for sports and physical activity but it's not that easy at my age. I have to emphasize it again - losing weight would be the wrong thing for you. Maybe you just have to change your eating habits a little bit - try to avoid fat and coordinate your eating schedule. That will probably do the trick.

[WS09]

Wow you do a lot of exercise which is good! You feel worried you cannot gain control of your eating habits, I have found a very successful way in losing weight, it’s a CD which helps you to curb your emotional eating, and helps you to relax and do gentle exercises at home. I’m feeling really excited as in the last few weeks I have lost weight from my stomach, hips and thighs. I’m really finding it very helpful and feel I can gain control of my eating habits. It’s starting to make me feel good about myself again.

[Louiegirl]

Hi you have to be admired for going to the gym 3 times a week.
However what are you actually doing when you are there.
I have a friend who says she goes to the gym when in reality all she does is have a 10 minute swim followed by a large latte.

"IF YOU DON'T LOOK AFTER YOUR BODY WILL WILL NOT HAVE ANYWHERE TO LIVE"

Carol