How to lose weight
I am an boy of age 17, weight 92KG (200 lbs) and height 5'6" these are the exercises I perform currently
1-25 knee pushups (5 sets 5 reps)
2-5 min on the spot running(1 min Marching 30 sec jogging and running).
3- Stretching
4- 50 cupboard pushups
Cannot control my diet (but only homemade food no junk food either)
Should I be adding any exercises?if yes then which ones
(3)3 Comments
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Your question is really unclear.
It depends on whether you are going for fat loss, or body building, or in general physical fitness.
Since your weight/height ratio is a bit high I am assuming you are going for fat loss.
If that is the case you should definitely incorporate a 3 Km run in your exercise schedule which can later be scaled up to a 5 Km run and so on. Be sure to stretch before you run though.
I would also recommend scaling up the push ups to a minimum of 50, 5 sets of 10 pushups
For your goals, you need to lose fat and that means only two things...
More cardio exercise
Less calorie consumption
The pushups are ok if you feel you need some upper body strength but in as so far as your stated goals are concerned, they do absolutely nothing towards losing fat.
You say that you cannot control your diet. I cannot see how that is possible. Everyone can control their diet. If you cannot change the actual food you are eating because someone else is cooking it, then you can at least reduce the portions of the food you eat and that will reduce your calorie consumption.
Incorporate some cardio into your workout. Start with a nice 30 minute walk at least three times a week. After a couple of weeks, speed up the pace and keep doing that until you feel comfortable running for 30 minutes three times a week. By that time, you will be lean and healthy and you can move on to heavier training if you want to.
I would challenge the premise of your question. Is your goal to lose weight or to be healthy? Exercise is a small portion of weight loss. Diet is the biggest factor. Focus on the quality of the food you eat more so than the quantity. You do need a calorie deficit to lose weight, but you could get that on of those fad diets like the cookie diet, etc... You would be in a calorie deficit but you wouldn't be healthy.
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