I'm trying to get lean and I've been doing a lot of cardio exercises is there anything else I can do or you recommend?

[CHRIS11796]

I run 2 times, jog 2 times, and walk 2 times along with push-ups. Any other recommended workout excercises?

[KittyImpala67]

As a gymnastic coach I can tell you there's more to losing weight and toning up than cardio. :) I recommend resistance training, either weights, water or elastic bands; at your age I recommend the last two as technically it is not ideal to lift more than your body weight until you are full grown. Swimming is remarkably slimming if you do it right, build up a good routine and you'll be A okay. Running and walking so much isn't going to be good in the long run, high impact activities must be balanced with low impact work outs to prevent injury or fatigue. Other strength exercises: sit ups, back lifts (lie on your stomach hands on your head, suck in your stomach to lift your belly button from the floor, then tighten the muscles between the shoulder blades to lift your chest off the ground a little bit, just enough to fit a paper under your chest, you mustn't work the lower back like this. It is strictly for upper back and will improve your posture.), Mountain climbers is a good core exercise, Inky jumps are fantastic for the legs (Go on your haunches, hands on your hips and give small jumps forward and backward and side to side, your thighs should touch your calves the whole time), for the obliques side plank is great and so are leg lifts (lie straight on your side and keep your hips in line with each other 90' to the ground, lift the top leg, then lift the lower leg to join, then slowly walk with your legs held in the air like that, your hips mustn't swivel and your side should burn)

[CHRIS11796]

What about circut training is that good?

[KittyImpala67]

Circuit training is good in small frequent chunks, if you want to do a circuit make it 30 minutes of high intensity intervals; 45 seconds of pushing yourself as far as you can, 15 seconds relaxing between activities. This combines your cardio with strength and HIIT can also help with metabolism

[beachflamingo]

Make sure it is something you love to do so that you will stick with it. I walk, hike, bike, and fence throughout the week. I do it because I love it. I feel if I don't do it I'll suffocate. Do something you feel you can't live without doing. You'll keep doing it for the long haul.

[CHRIS11796]

That's cool thank I'm thinking about bike riding too but i do love cardio thanks.

[beachflamingo]

No problem! Biking is definitely cardio.

[AdamThomas]

Here's the best way to get lean:

1) Resistance training, whether that be bodyweight or weight lifting. Get to the gym if you can and follow the "5x5 stronglifts" routine which is easy to find if you google it. If not, do a bodyweight routine that targets the whole body:

Push ups for the chest, shoulders and triceps
Chin ups for the back and biceps
Squats for the legs
Planks, sit ups and v sits for the abs

There are harder versions of all of these exercises, again, google them or look on youtube. The harder variations if you can only manage up to 10 reps will build more muscle than doing 100s of the easy variations. Look up Al Kavadlo and read his stuff on bodyweight training, he's the best.

2) High intensity cardio is better than long distance cardio. Look up high intensity interval training, that's the best way of losing fat, much better than long distance cardio actually as it raises testosterone levels too, which helps to burn fat and build muscle. Long distance cardio increases cortisol levels which has the opposite effect. You can even combine the two and do a bodyweight circuit.

[NoLivesMatter]

Sit ups don't work out your abs! Sit ups are 100% hip flexor workout. And strong hip flexors do nothing but cause back pain.

[AdamThomas]

@NoLivesMatter

They do work your abs slightly, but work the hip flexors more. Still, they aren't that bad and I mentioned other exercises.

[Lorenz965]

I jog 20k a week and dont drink any soda or alcohol,,, that worked for me

[NoLivesMatter]

Hit the gym and pump iron. Having more muscle increases your metabolism and the better your metabolism, the less fat you have.

Push ups, pull ups, and those other exercises only improve your muscular endurance. They're not exercises that are going to be burning fat. They are still important but aren't going to get the results you want. And for the love of God don't ever ever do sit ups. Sit ups don't work out your abs, they work out your hip flexors, which does absolutely nothing for you except damage your back. In fact, fat people tend to be better at sit ups than skinny people because fat people have stronger hip flexors.

What you want to do is heavy lifting. Do this along with your cardio.

[CHRIS11796]

I just want to get lean not buff man.

[NoLivesMatter]

You're not going to get buff unless you dedicate your life to the gym. You can still gain some muscle and not be completely jacked. Having more muscle boosts your metabolism and will help you become leaner.

[CHRIS11796]

What is it with the gym? I do circut exercising as well.

[NoLivesMatter]

Yeah and how's that working out for you? You posted a question obviously because what you're doing isn't helping. Why don't you at least try hitting the gym before making a judgement on its effectiveness?

[CHRIS11796]

I was just asking what other excercises can i do. Never said i was struggling. I love circut training.

[NoLivesMatter]

And I gave you other exercises you can do:

Dumbell fly's, Lat Pull downs, Weighted Rope Crunches, Bench Press. Shoulder Press, Weighted Dips, Weighted leg curls, etc.

[CHRIS11796]

Shoulder press sounds nice.

[NoLivesMatter]

Good. Glad we're getting somewhere.

[Jxpxtxr]

Change your diet, if you haven't already. Diet accounts to literally 70% of what your body looks like while exercise only makes up 30..

[CHRIS11796]

Already did but thank you it's still helpful.

[Anonymous]

Try Yogi teas. They have a few options out there, and yes some will make you run to the bathroom! It'll inspire you to eat healthier. I've lost 20 pounds drinking the tea and exercising.

Have you tried taking a boxing class somewhere. These are super fun! I forget I'm working out I get so concentrated.

[WhiteSteve]

Make sure your heart rate is in your "fat burning zone", which 60-75% of your max heart rate, which you can calculate with: 220-(your age). Bonus points if you can do cardio in the AM before you've eaten, you'll burn more fat that way. Also, obviously try to eat as clean as possible, and especially eliminate sugar from your diet as much as possible👍 The old saying goes "you can't out-train a bad diet."

[mysterydude]

Honestly if ur just trying to cut weight I highly recommend the jump rope. It burns more calories then running and is easier on the joints. Just remember whatever u do give it ur all and use proper form

[musicmadness957]

Get lots of sleep and here is a trick; always sit on the edge of your chair. It works your abdominal muscles, and gradually reduces belly fat. Boatholds and mountain climbers are good. Holding planks, skipping, squats, jump rope, hopping across a line And backvery quickly, flutterkicks, curl ups, climbing steps over and over again, and hula hoops are awesome.

[AndyOh]

Try running stairs and hills. Simming is really good too.
But how is your diet? If you really want to lose weight you need to change that as well so you are nourished, yet not eating a lot of fat and carbs.

[RationalMale]

Cardio+weights do the magic. Like, run a few times a week but also have several weight sessions a week, while trying to cut down on carbs and eat more protein. It does great!

[Schrodingerscat]

Weight training if you want to build muscle, maybe?

[InquisitiveMan]

Dead lifts squats dips. Compound exercises are the best way.

[Anonymous]

Try to keep busy with actual work i always got the most in shape working on my step grand parents farm

[Anna96]

Riding your bike and walking up stairs.

[Prof_Don]

Eat more protein, more fat, less carbs

[Jan1ssary_]

How many times you do cardio in a week? Max 2 ?

[CHRIS11796]

Everyday during the weekdays, for about 30 minutes.

[Jan1ssary_]

Lol everyday? First of all u will fail if u do everyday. U will lose your muscles too along with your fats, you should do cardio at least 2 or 1 times in a week otherwise you will turn into "fat-skinny"

Just run for 30 minutes, you can walk if you feel hurt or too tired. But pay attention more on jogging/running.

[CHRIS11796]

Alright 2 times a week then and i do a lot more jogging tgan running sometimes.

[Jan1ssary_]

Yeah sounds better, make sure u sweat.

[Anonymous]

Creatine