It can be swimming, dancing, running, Cycling, gym, home workouts, anything. Thanks to this, you will spend more energy (calories) every day than you get from food!
And in the end, thanks to all this — you will effectively lose weight. That's all there is to it.
As you can see, I do not delve into specific training, do not impose NEED HERE GYM!!!! or HAVE it RUNNING. This article is written for teenagers. This is a very difficult age and impose anything = I will not)) do what you want, the main thing to do. It is very necessary and without it in any way.
This will help you not only in terms of weight loss — but also to improve health (the body as a whole). ATTENTION!!! Before you start training, I recommend that you examine your body (your health condition) and consult with your doctor.
I will demonstrate 2 examples that are perfect for teenagers and do not require money and sports equipments.
Average (intensity) running outdoors or Cycling
Home strength training at home
How can you use, for example, running in the street for the most effective fat burning ?!
When I got to run = no need. There are certain sections of time when it is most effective. Briefly this: in the morning on an empty stomach, after weight training in the evening before bed (if in the evening no carbohydrates).
Why these time intervals? Because running or Cycling (it's all aerobic training) they need to be carried out exactly when the body contains a minimum of ENERGY (or when it is not at all) because the only way fat purposefully and will be burned, and burned to the maximum.
If you, for example, ate soup with bread and mayonnaise and went to run = it is not)) is not necessary. If you got WINTER (many here don't know what to do), street running may not be suitable (for obvious reasons), at home (to dress for warmer) and the stairs there and back (if you live in an apartment), with the first floor to the fifth or ninth or whatever you have floors (+ depending on your level of preparedness).
It's the same cardio load. Main desire. And the opportunity is always there..
Time (timing): start gradually and progress slowly.
For example, a daily run in the morning in the range of 10-15-20 minutes. For a start. Depending on your level of preparedness. Can someone and 10 minutes will be difficult. I don't know, that's why I say gradually! Then gradually raise until 30 minutes. Up to 40 minutes. Up to 50 minutes. And finally until hours and more (on well-being).
As for home workouts, teenagers will have enough exercise with their body weight. No working scales are needed. Some special equipment too. To God forbid, do not hurt yourself.
You only need the DESIRE to work on yourself and your body. That's all she wrote.
You can use the following exercises (it's ready already designed programs of training). How often to train? 2-3 times in week strength training facilities will with head.
For example, Monday and Thursday. Or Mon, Wed, Fri or Tue, Thu, Sat (as you prefer).
Number of approaches in exercises. You can start with 1 approach each exercise (if you're a beginner). Then gradually (in process of growth of fitness) to reach 5-6 approaches in each exercise.
Number of repetitions in the exercises. I recommend 15 to 20 reps in each exercise.
Rest between sets: the smaller = the better in terms energotrast (landmark 1 minute) (for feeling).
Duration of strength training: no more than 45 minutes. Restoring your body
So food = out. Training and overall physical activity = too.
Now let's talk about restoring your body to full function. Goes to sleep early (preferably at 21.00-22.00) (sleep from that time until 2.00 a.m. most valuable and if you don't sleep (and) at this time = is very=very bad) and need to sleep a minimum of 8+ hours. That's out of the question.
More teenagers do not need to know anything about this point, it will be with the head. When you're young, you think you're going to be so eternal. Beautiful. Elastic. Fast. Energetic. Healthy. And stuff. But! This is a trap, because every year our body gets older and different kinds of cracks appear, cracks that appear at all levels and systems of your body.
I do not know what you will say, but I have a clear conviction that children should be taught to sport from an early age. The sooner the child realizes that sport is a way of life, the easier it will be in life. After all, an already grown child himself will want a lot of movements and he himself will strive to develop his body.