40 lbs is a good goal, this can be achieved with some very simple diet changes and some light weight lifting with a little cardio. Eat more veggies and lean proteins like chicken or fish, and eat less sugary foods and breads, cutting out sodas would really help too. You don’t have to cut everything out, but try to eat more leafy greens and drink at least 100 oz of water a day. Send me a message if you’d like some more information on the fitness side! Good luck!
Hello Jayden Brown,
Being 14 years old, you are still growing; it would help to speak to your doctor. Just be sure to eat a healthy balanced diet and get up to about an hour of physical activity per day. The activity can be split up instead of done an hour in one session; try moving for ten minutes at a time, anywhere from three to six times a day. I would concentrate on the health habits over the weight and you should see your health improve. Be sure that it is safe for you to exercise by speaking with your doctor about what you choose to do.
Take care and good luck, you have a long and happy life ahead of you,
Natalie aka NAPS 2 B Fit.
The response that I have is quite simple—start a well-rounded major muscle group strength training program (ideally under the guidance of a certified personal trainer,) coupled with a vigorous cardiovascular training program. And follow a nutrition lifestyle that you now is healthy most of time. Don’t be nutrition fanatic. You won’t stay with if you are like most [people.
In addition to the excellent answers given by Natalie and Melina, be patient. At your young age, changes will likely be realized more quickly than in someone my age! But they will happen with patience and persistence.
You’re at the perfect age to start training – I think I was 13. As Daniel pointed out, you need to be patient & not get crazy with dieting. You’re young & still growing and nature will take its course. A good overall strength training & cardiovascular conditioning program will work fine. However, you definitely want to get the advice of a qualified Fitness Trainer to get you started – whether at a local gym or at school. Just a heads up – at your age, you need to avoid certain strength exercises. For now, lay off overhead presses and barbell squats – right now those exercises can do more harm than good. Everything else – go for it! One more thing – get a body fat % test done by a qualified trainer – that tells you a lot about what you should weigh. Good luck Jayden & keep us all posted.