I am 16 years old, male, 179 cm's tall and was 101.6 kg's but am now 97.9 kg's .I have lost 3.7 kg's in the last 4 weeks and want to reach my goal weight of 85 kg's and tone up. I am quite happy about this as I have been mainly doing bike riding with the occasional walking or running. This year I suffered from an injury called 'Osteitis Pubis' which effects the groin area and restricts your ability to run and kick a football. This meant that I could not do much for 5 months. So as you would suspect my fitness levels are pretty crappy. My fitness levels have increased a little bit over the last 4 weeks but over the next 2 months i would really like to build my fitness up so I am around the 70-75% of my maximum fitness levels. I would have liked to run more often and for longer distances but i get an awful burning sensation in my feet. It feels like there on fire. I can understand that they might hurt a little bit because I have been inactive for the last 5 months. The only exercise that I have done is be waterboy for my local footy team because I couldn't play because of my injury. Has anybody else suffered from this sought of pain in their feet? If so what can I do to prevent it or do I just have to push through the pain and it goes away after a while? By the way I also wear orthotics in my shoes because I have flat feet.
I was doing free weights but suffered from free weights sore arms (in the bicep and tricep areas) and sore shoulders. I thought this was because I may be lifting the weights incorectly or I may not have alot of strength in these areas of my body. I have not partaken in any weight lifting exercises in the last 3 weeks and the pain has pretty much gone.
My body measurements are as follows, chest 106 cm, abdominals 96 cm, thighs 66 cm and my arms are 40.5 cm. When I reach my goal weight I would like my measurements to be as follows, chest 90 cm, abdominals 80 cm, thighs 60 cm and my arms to be 35 cm. Does this sound reasonable.
As I stated before I am doing plenty of bike riding and occasionally participating in walking/running. I will hopefully be participating in swimming once or twice a week as this builds my aerobic system without having a high impact on my muscles in the body. i.e. causing fatigue or sore muscles. I am going to start my strength circuit again 2 or 3 times a week. This will consist of ankle touches, push-ups, squats, dips, bicep curls, hip rolls, dumbbell bench presses, dumbbell lateral raises, dumbbell dead lifts and lots of stretching. I will be using a 4 or 5 kg dumbbell and be doing 2 sets of 12 repititions to start. Does these exercises sound right for the areas that I want to target to reduce my body fat and tone up.
What sought of food have you guys been eating to cure cravings or fill your stomachs up so you don't binge during the day
Please fell free to provide me with more exercises if you feel that they will be benefical and help me reach my goals.
Heres hoping to a better and much improved 2008