I'm Really Tired of being out of shape..

[JTamayo]

Hello, name is Javier Tamayo and I'm fourteen years old (Almost fifteen)


I'll just start by saying I've been out of shape for as long as I even really knew what being in shape meant and no matter how old I am, It sucks to be out of shape. I need some suggestions on how to get in shape.

•I have terrible running endurance
•I think I need to speed up metabolism (I know I could be eating better though)
•I'm over weight for age


I'd really like some help with those. anything to increase endurance so I'm not panting after only about a minute of running or mainly any physical activity that is like running. I know everyone wants a faster metabolism but I know it won't be over night ; just anything to increase it. and....well, and Exercises that might result in weight loss. I'm terrible when it comes to keeping a steady workout and not giving up.


Thanks for reading

[Christopheel]

Basics, article written by a member here, really complete and useful.

Diet:

http://steelmuscle.freeforums.org/the-d ... -t107.html

Training:

Search the waterbury method and DO AS WRITTEN or

http://steelmuscle.freeforums.org/desig ... -t131.html

Once you have read and choose what you would do post it and we will correct your mistake lol ... After reading post your diet plan too, again we will guide you ...

And by the way, don't waste your time trying to loose fat if you're not going to be persistent and rigid as steel.

[JTamayo]

Well, you see, I don't exactly have anything to work with like a bench or a bar for pull ups.. The only thing I have is (Pretty damned humiliating) two little five-pound dumbbells lying on closet floor and anything I can find around the house that might be useful...

I was hoping I could get some tips on any "old-school" methods that might help me..

[swanso5]

great suggestions by chris in the last post...

- do you really need the endurance though? you can still be fit without having to run a marathon...i would have you start with 5 x 50m sprints as fast you can resting until your about "90%' fully recovered, less if you can maintain the same speed or tjereabouts
- metabolism is increased through intense exercise (wts, sprints etc) and ferquent meals of solid (not liquid) food
- for a bodyweight program search "your body is a barbell" by alwyn cosgrove and do that but eventually you'll need some more wts or join a gym

[Christopheel]

If he really can't go to a gym or buy equipments then I believe he will plateau fast ... and would need to incorporate more sprints like :

HIIT
BW Training
HIIT
BW Training
HIIT
Moderate Cardio
Off

Personally I would suggest something like that if JT can't have weights at hand ...

But weights over cardio by far ...

and swanso easy to say that it was a great suggestion EVERYTHING was write by you except the Waterbury method for sure.

[swanso5]

just being honest chris man