Alin75's advice column

heyyy everyonee!
okay well im 16 and i weigh 153 and i am 5'6". i am not obese but i could loose about 25 pounds the most. i go to the gym and i am not sure if i am doing the machines right and i just dont know how to lose weight because i see no results.

****ALSO**** i am on ADHD medication which decreases my appatite alot so its not that i eat alot so idk what to do!

please help me on finding a way to lose weight fast :) thankss.

I agree with below... fast is usually not best.

First thing first, are you doing cardio? If not, start doing 3-5 cardio workouts, moderate pace, for at least 20 mins each time. You can go longer depending on your fitness level etc. If you do weight training, you can do this afterwards. It can also be done at a different point in the day or on different days.

Second, you need a good program to train at the gym. Weight training is excellent for your metabolism and for maintaining muscle mass. Try as much as possible to avoid machines and stick to actual weights. They are far more efficient and better for your body (the only exception to this is if you have some sort of injury that prevents you for performing specific exercises).

Here are some basic principles:
- Weight training routine should be under 1 hr
- As much as possible use free weight, multiple-joint exercises (called "compound" exercises)- they are far more effective, they are safer (if done right- so do ASK), and they hit multiple muscle groups saving you time.
- If you are a beginner, I would suggest a rep range of 10 to 12 not to failure.
- Train your whole body rather than focusing on parts. This is more effective for weight loss, for your overall health (posture etc), and for your functional strength.

Here is a quick beginner sample program:

Day 1

Squats
Lying leg curls
Bench press
Military press or Dumbbell shoulder press
Seated cable rows
Dumbbell biceps curls
Dumbbell triceps extensions
Abs (your choice - rep range a bit higher... say 20-25)

Day 2

Deadlifts
Lat pull down
Incline dumbbell press
Barbell biceps curl
Cable extensions (triceps)
Abs (same as above)
Hyperextensions (if you lower back is up for it... rep range is also usually higher, but depends on your fitness level)

3 sets on all exercises except biceps/triceps where you can start with 2 sets. About 1- 1.5 mins break between sets.

Both days are full body, just with different emphases. Alternate between them. You can train 2 or 3 times a week but never back to back (since you need recuperation time). E.g. Mon-Wed-Fri.

You can google the exercises or try to navigate through a site like this one:
http://www.bodybuilding.com/exercises/

Thats pretty much it. Good luck.

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(Rating: 5) ahhh that was the best answer evverr ! haha
thanks so much. im gonna try it outt forsuree.

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