Teenage boy needs a fitness training program to lose weight & train muslces? Read for details pls!?

My weight is around 68-72kg, and my height is 163cm. In about 4 weeks, I need to be 64kg or less. That means 1kg per week. I hope that by 1st May, I would be about 58kg after losing fats and putting on some muscles. However, I have a packed timetable. Every weekday, I'll go to school at 6.00am and usually will only reach home at 5.00 exhusted. My college has arrnaged for me to do weight training every monday and friday for an hour. I am trying to arrange for time afterschool to exercise about, one hour every other day, meaning Tuesday, Wednesday and Thursday. I hope to have two hours each on Saturday and Sunday to workout as well(one of which will be for swimming, most likely). Either than losing weight & toning my body, I also like to train my NAFFA test which consist of pull-ups, standing board jump, shuttle-run, sit-up and 2.4 run. I do not have any equipments at home and I'm not allowed to buy them. Please help!

Public Comments

  1. Im a 15 year old girl. 68-72 is an average weight for a teenage guy. But i guess if you need to lose the weight. If your trying to lose weight and gain muscle your probaley just going to put on weight as muscle weighs more than fat. Buy a protien powder and take daily and make about 60% of your diet to do with Eggs, Drinking raw eggs daily, boiled eggs, egg whites if your trying to lose weight. For you i would say that you should diet first then hit the gym. If your trying to lose about a pound each week. Have 5 meals a day around 250 calories each meal (never go for more then 3hours without a meal). And also drink loads of water (Your pee should be clear if not drink more) Remeber 1pound = 3000 calories
  2. Hi, I have been struggling for years trying to build muscle. I have used every workout program out there, used stimulants, you name it, I have done it. Finally I came across something that actually works! Here is the site: http://achievetheperfectbody.blogspot.com Joe
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