How long? Would depend on your current fitness level, what you do, your schedule, your diet...you don’t seem to eat eggs or meat/poultry so it will surely take a long time to build up muscle mass.
You’re not eating too much. You’d have to eat a lot a junk food to eat too much when you’re a growing teenage boy.
Now, when you’ll start exercising, you’ll need to eat a lot more than what you’re eating now, for energy or you won’t progress much.
Your BMR is 1,560 calories (male, 15 years old, 6’ and 147lbs) and I doubt that a salad for lunch with no dressing can help you much to reach your BMR.
You don’t need to lose weight (on a scale), you only need to lose body fat (aerobics) and gain muscle mass (weight training).
The 15 years old teenage boys I know who weigh 130lbs want to weigh 145lbs with 15lbs of extra added muscle mass. And they’re more like 5’6 or 5’7 tall, not almost 6 feet tall.
I’m surprised that you only have a 13 BFP (body fat percentage) if you don’t exercise. 13% is the level of a cyclist, even lower than a swimmer.
I don’t think you should run every day. Runners run every day and if you’d be a runner, you would already be running every day and be a member of your school track team. You can still walk/jog a few times a week, for aerobics, when you’re resting from weight training. Weigh train your whole body every other day but gently as you’re younger than 21 and still have growth plates.
Drink whole milk. Growing children and teenagers should drink whole milk (first switch to 2% for 3 weeks for your taste buds to adjust, then switch to whole milk).
Do not eat salad “with no dressing” and miss a golden opportunity to get extra virgin olive oil (like vinaigrette). Men need 2Tbsp of olive oil a day (women need 1Tbsp). You can make your own vinaigrette at home...3 parts of extra virgin olive oil, one part of vinegar (good quality wine vinegar), a pinch of salt and pepper (start with the vinegar and then dilute the salt in it as salt is hard to dilute in oil, then add the oil when you cannot see the grains of salt anymore). Then it’s up to you. Personally I even prefer 2 parts of olive oil and 1 part of vinegar but then I add Inglehoffer stone ground mustard. Then add whatever herbs and spices you like. You can make a bottle of vinaigrette for all your salads (shake well to remix all the ingredients before you use it).
Find a tiny bottle with a screwing cap and you can bring your own salad dressing to school or wherever you go (still put the bottle in a Ziploc bag). I always order salads with “dressing on the side” at restaurant. Then I dip my finger in the dressing and do a taste check. If I like it, I’ll try it. If I don’t like it (too salty or too peppery or too creamy or too cheesy...), then I’ll use my own vinaigrette as a good salad can be ruined by a bad dressing, but enhanced by a good healthy dressing.
Some people do not even make vinaigrette, they just add oil and vinegar separately, directly on their salad. Toss it and if it’s too acid (vinegar), they just add more oil.
Also stay away from baby carrots, those are just regular carrots that were too crooked to be sold whole so they were peeled, cut and washed with chlorine for preservation so now they don’t taste that great (to the point where you have to use a dip to eat them) and fall into the category of processed food. Buy regular carrots.How long/What should I do to make my self look better, loose weight and eat healthier.?
Well you sound very healthy. Your BMI is very good and you're in the height/weight range fir your age. The foods you are eating are whole and nutritious so I wouldn't be worried about that. You sound like you want to get built. Running is good for cardio so doing this would be strengthening your heart and veins and burning fat but not making you ripped or toned (except your legs). I recommend weight lifting. My school offers a weightlifting class but if yours doesnt you could always join a gym. If you don't want to go to a gym you could order some cheap weights online from craigslist or eBay and print out weightlifting routines on the Internet. If you want to have more defined abbs you could do crunches and other core work outs (such as plank, medicine ball rotations, sit ups, etc). Another way to strengthen your upper body would be to do pull ups. If you do start rigorus weight training you should go to Costco or a health food store and get some protein powder an have a shake after each workout so you can help rebuild and strengthen your muscles so they don't wither away from lack of protein. If you are trying to just be overall healthy than I suggest cutting out the soda you drink at lunch and replacing it with water. Even if it is diet there are tons of nasty chemicals in there that could prevent healthy growth. I wish you luck! I hope you achieve what you want!
No comments:
Post a Comment