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Exercise & Fitness Message Board

Exercise & Fitness Board Index

I agree that diet should be your main focus for fat loss, but if you are going for track, you'll definitely need to do some training. I don't know if you can get in shape in just 2 months, but if you're really dedicated and disciplined, you can make an awful lot of progress.

First, you need to get the diet in check. Lose the junk. This means fast food (generally, there are some OK choices if you choose well), sodas, chips, candy fries etc. You will need to plan your meals out. If you eat at home most of the time, ask your mom/dad to help you out. Most parents are more than happy to help their kids out with fitness goals. You wat to try to eat lean meats for protein, fresh veggies, and complex carbs. Some fats are good to have like olive oil in dressing or avocadoes or nuts, but you don't need much. If you plan on training hard, aim for about 11-12x bodyweight in calories per day. You don't want to go too low or you won't be able to build or maintain any lean muscle.

For training, if you have been a couch potato up to this point, start slow and build up. You'll want to push yourself, but don't go too easy or you won't see the results you want. Start by seeing how long you can jog. Not run, just a moderate pace a kick above "power walking" where you're bouncing, but not bounding. If you can maintain that for 30 minutes, increase intensity or duration (or both, if you think you can handle it). This will help on two fronts: first, it will increase your conditioning and endurance for track and second, it will help you to burn calories and fat. The leaner you get, the easier it will be to carry your bodyweight when running.

I'd also recommend some resistance training. Do a little web search for exercises you can do to try to hit all your muscle groups - Chest, Back, Legs, Arms, Abs, Shoulders. There are compound movements (like pushups, pullups, dips) that you can do that will work multiple muscle groups, so you don't have to spend a lot of time working out, and it will be more functional strength. The more muscle mass you have, the higher your metabolism will be, the easier it will be to lose the fat. It will also help you with overall strength and condition for track.

Hope that's helpful. Anything specific you want to know that I missed?

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