Friend needs help

alex12345 · #1 (**permalink**) May. 06/04, 07:58 PM

Ok, my friend is

Height - 5' 3"
Weight - 135
Age - 14
Type - Chubby

He is determined to start training himself to lose weight. For now, I recommended him to do some stretching, 20 pushups and 100-150 situps each day. He wil be starting running after this week. Can you reccommend how much workour he should do, like how many pushups, crunches/sit-ups, and how much running.

ace23 · #2 (**permalink**) May. 08/04, 06:47 AM

I recommend and think that the best way is to start very low where it is very easy and then very very slowly increase whatever (size, amount, spped, distance, all) that way he will keep running keep doing pushups and keep doing sports in general.
it is important to make it fun or at least doable.
i say he should do no more then 3 days pushups, 3 days sit ups (can be combined) and 3 days running (20- 30 minuts after he get this level)., he will reduce fat in no time

Cassidy · #3 (**permalink**) May. 25/04, 07:55 AM

Right, sit-ups don't really work your abs, but your hip-flexors (the muscles that bring your knee up to your chest). Crunches on the other hand directly work the abs, so you won't need more than 20 -30 to really feel it. It's quite a small range of motion (not sitting all the way up).

Crunches-
knees bent, arms out straight, hands between your knees (behind your head is harder, but you may as well get the technique right first).

Low back stays on the floor, chin tucked in a bit.

Breathe out and conciously contract your abs, your chest should "crunch" into your abdomen.

Squeeze for 1 second and SLOWLY lower back down (inhaling)

Don't go all the way back down (keep tension in the muscles)

Also, work you back as well - extensions (twice as many as crunches) or you'll end up with back problems.

Mogwai · #4 (**permalink**) May. 25/04, 08:57 AM

It might be difficult for him to jog for 20 or 30 minutes without stopping. If he is coming from a sedentary background, I suggest he start with brisk walking for 20-30 minutes as often as possible. Beginning to adopt an active lifestyle means making progressive changes in just that, lifestyle. Stick him with an overly regimented program and he just might not adhere to it long term. Lifestyle changes such as being generally more active (walking, taking stairs, eating healthily, etc) are the key to longterm success.

I wish him all the best!