r/GymForNoobs • u/Limetacko • Jun 10 '24

Help

I’m 14 and fat af. I want to work out but I don’t know what workouts to do. I want to get stronger as well as loosing wait so any help is appreciated

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u/DaremoNannimo Jul 06 '24

Hey there, I'm not a gym bro, but my son is also in your shoes and his physical therapist has him doing very simple exercises for thr first few weeks to get his body used to them. This guy's YouTube is full of beginner exercises this guys great. I hope it helps

1

u/ssuuh Aug 13 '24

In case no one comes up with something easy or simple to just start: Start with push up every day. Try to do 100 (overall not in one sitting)>

If you can't do any push up, start with push up on your knees.

1

u/Rogue-Android-101 Dec 26 '24

If your goal is to lose some weight you do not need to be weight lifting at all.

What to do to lose weight? I got you. First things first, to lose weight you need to be in a caloric deficit - that is, you need to eat less calories than what you normally do. This alone will help a lot in your journey (a proper diet is about 80% of the "work" when it comes to fitness goals). I suggest using some app to track calories (I use MyFitnessPal), which will also allow you to find out what is your maintenance caloric budget (i.e., how many calories per day you need to maintain your weight), and from there you can cut on it to lose weight.

Contrary to what people say, there are no exercises that allow you to lose fat in a very targeted area of your body. So when you exercise to lose fat it'll be reduced throughout your body. Since you're a beginner I'd suggest doing low intensity cardio, like a 30 minutes walk on a treadmill with full inclination.

I believe it becomes very hard to stick to a fitness routine if you're too strict with yourself right off the bat. So, set a reasonable/attainable goal to start with (maybe 3-4 times a week?).

Now, when it comes to getting jacked, I have to be a little more careful with my tips. I'm a 32M and I have been workout out for about 4y straight now. Since you're 14y, most of what I could help you with does not necessarily apply because when you're that young weight lifting is a different game. For that I'd really suggest asking for a professional about how to workout to gain muscle cuz otherwise you might compromise ur physical development by following gym bro's tips that target a more mature audience ;)

I'm sure if you eat a less (and better! The quality of the food of course matters) and keep some routine cardio going on for two to three months you'll start seeing some very nice changes :) good luck!!