Help needed on final stages

[Lucifer L]

Hey guys, all my life I've been insulted for being "chubby" and I havent even been that overweight (4-5 kg's). I have finally done something and I've lost 2 kilos in 3 weeks (this is work for me) and I need help getting rid of the other two

My Goals:
Not have a double chin
Not have flubber
Become a better jumper

Resources:
Exercise bike at home (my main cardio)
2 3kg dumbells
Love of basketball

Meal
Breakfast: 2 piece of toast with butter/vegemite - and a glass of milk
Snack: Orange, Apple, Maybe some chips - occasionly a chocolate milk - usually water
Lunch: Toasted ham/cheese sandwich - and ribena
Dinner: Often varies between things like - fish, chicken, meat - usually with either rice/pasta

I drink lots of water and I love it,

I'm 5'6, 58 kilograms, and going through puberty. I'm aiming to get to like 55 or so. Then get some abs, in a month im going over seas and i dont want to be chubby

I currently do like 30 mins of exercise bike a night (which roughly is around 10 miles) and situps every 2nd 3rd night

If ANYONE answers, greatly appreciated

[cursor]

When I was your age, I bought a 110-lbs weightlifting set (from Sears?). It did wonders. Biking is great, but don't leave out the necessary weight training.

[RBTrucking]

You should do your workout first thing in the morning before you eat because then you burn fat but if you do it after a full day of eating all you'r gonna be burning is the food you ate.

[Lucifer L]

I tried doing that one Monday morning and I just could only do 10 minutes and was tired the rest of the day/week

[cursor]

So ... do you have access to a more complete set of weights? Are you going to start doing some weightlifting?

[Lady C]

Originally Posted by RBTrucking

You should do your workout first thing in the morning before you eat because then you burn fat but if you do it after a full day of eating all you'r gonna be burning is the food you ate.

That is not 100% correct. Your body will burn carbohydrates for fuel first. If there are no carbohydrates it will turn to protein and fats. Unfortunately, first thing in the morning without food a weight training session will burn muscle. That is if you have enough energy to even perform. Fuel the activity. Your body does not care what time of day it is, so if you workout in the evening it will still burn energy.

[cursor]

Originally Posted by Lucifer L

I currently do like 30 mins of exercise bike a night (which roughly is around 10 miles)

My guess is that RBTrucking was referring to the PM cardio.

You might consider, Lucifer, doing some HIIT (high intensity interval training) cardio in the evenings. Shorter sessions with substantially better results. With HIIT, you'll want to make sure that you're adequately fueled to support the intense activity. You'll also want to be sure and ingest some protein and carbs immediately after, as well. Are you familiar with HIIT?

[Lucifer L]

I recently read up on it, and this is my bike routine

5 minute warmup
- 30 seconds basically as fast as I can go
- 1m30 at the warmup speed

My speeds usually are: 30 miles per hour for the sprint and 21 for the other one. By the end, I usually go for 3 minute miles (at the very least).

I did something this morning, the stats on the bike were
- 13 minutes
4.6 miles
100 calories

At the moment, I'm looking to lose weight first and get abs

[.V.]

Notice everyone keeps reccomending weight training. This is the shortcut to fat loss. Building muscle increases your caloric requirement. If you need more calories and don't eat too much extra then you lose fat.

That's where the not totally accurate statement that muscle burns fat comes from. It doesn't really, but it is true that more muscle = less fat if your nutrition and cardio are in order.

[cursor]

Originally Posted by Lucifer L

At the moment, I'm looking to lose weight first and get abs.

The quickest, and most permanent way to the land of Oz is with cardio AND weightlifting. Why hobble along on the Golden Brick Road on one leg ... when you could be using both? :

Metabolism control is the only way to lose fat and keep it off. And there's no better way to control metabolism than to build a responsible muscle base.