Teenage Male Weight Loss Exercises

Learned as a teenager may very well alter your life's path, completely. Making the commitment to lose excess weight for fitness as a young male should translate into lifestyle changes that ward off the risks of health complications into your adult years. Further, a fit physique inspires confidence in the here and now, which is all important for young men. Customize your personal regimen around broad guidelines to maximize efficiency.

Identification

1. Select objectives prior to designing a workout plan to suit your needs. Describe the particular purpose that is actually motivating you to lose weight. Common fitness themes pertaining to teenage males are related to either athletic performance, or to attracting the fairer sex.
   
   Decide whether your goals are best accomplished with a stocky physique, or a leaner frame. For example, basketball players are better suited with lean bodies that are ideal for agility.
   
   Share these ideas with your parents and family physician to verify that your body is fit for undergoing strenuous exercise.

Diet

2. Avoid alcohol and tobacco consumption that is both illegal as a minor, and limits your body's tolerance for exercise. Whenever possible, exchange foods high in sodium, refined sugar, and saturated fats for healthier choices. Protein, vitamins, and complex carbohydrates provide essential nutrition to build muscles and improve energy levels.
   
   Fish, beans, vegetables, milk, and whole grains are all healthy food options. However, dietary intake is a difficult variable to control for teenagers relying upon school lunches and mother's cooking. Instead, physical activity is the most realistic means to achieve weight loss for teenage males.

Warm Up

3. Complete a light jog and stretching routine prior to subjecting your body to physical training. Do so to increase blood flow, heart rate, and a range of motion to prepare your body for exercise. Stretch for ten minutes before and after your workout by matching the technique to each session's regimen. Of course, you should finish calf, quadriceps, and groin stretches as a prelude to running and lower-body work.

Strength Training

4. Strength train three to five times per week. Lean muscle mass actually translates into weight loss by speeding up your metabolism to burn calories. Switch muscle groups every session to isolate certain body parts for growth, yet allow for adequate rest. As a teen, you may not have total access to exercise equipment and should learn to use calisthenics for strength.
   
   Calisthenics use gravity against your body weight for resistance. Push-ups, sit-ups, pull-ups, dips, chin-ups and wall-sits are exercises that build strength, yet only require flat surfaces to complete. Outdoor recreation stations usually feature bars for both pull-ups and dips.
   
   If you do have access to weight-room equipment, find a partner to work out with as a spotter and to learn correct technique. Squats, power cleans, bench presses, lateral pulls, triceps extensions, and bicep curls are the most important strength training exercises to master. Pump heavier iron for fewer repetitions to build impressive bulk.

Cardiovascular

5. Schedule at least thirty minutes of cardiovascular activity into your daily regimen. Begin cardiovascular work with a moderate jogging pace to elevate your heart rate, prior to increasing the pace. Sprint and walk to enhance a stocky and "cut" physique; and jog for distance to shape a lean body type. Always cool down afterwards with light jogging and walking.

Sports

6. As a teenager, you do enjoy the opportunity to participate in various activities that complement traditional cross training. You may try out for your high school athletic teams, or sign up for intramurals. Consider enrolling in a physical education course as an elective to appreciate different sports and learn about them. Outside of school, skiing, soccer, and even dancing are all teenage-friendly activities that promote fitness.