16 year old noob in need of some advice..

[geoffreysquire]

Hey everyone,

I am 16 years old, 160 pounds, and am not terribly overweight, but have a fair amount of fat to lose.Of course i am sorting out my diet, but now the problem is that i am pretty confused as to what kind cardio i should be doing and how hard i should be pushing myself when i do it. I have read the stickies but am still kinda confused.

I would really appreciate it if someone could suggest a routine for me. If possible, i would prefer a routine that would complement my wrestling (which i am only doing once a week at the moment).I am lifting weights on tuesdays and thursdays (high reps). Saturdays are taken up by my wrestling class, and was thinking of having sunday as a rest day. So that leaves me with monday wednesday and friday( possibly on weights days also). Any suggestions? Here is an idea i had:

Monday- five 5 min rounds of skipping+ three 5 min rounds on punch bag (ground and pound)
Tuesday- Weights
Wednesday- Sprawl, squats, ab workout and wrestling shots 5 rounds of 5 mins.
Thursday- Weights
Friday- five 5 min rounds of skipping again+ three 5 min rounds on punch bag(gnp) again.
Saturday-Wrestling

This routine doesnt look too great to me, so i would appreciate any ideas! Also should i be weighing myself every week to see if i have lost weight? How much weight is it healthy to be losing every week?

thanks a lot

[Lopyswine]

buy infinite intensity by Ross Enamait. your routine seems sort of confused.

are you trying to just lose fat or do you want to also gain muscle? are you trying to train to become a fighter?

if you want to lose fat, then first and foremost you must clean your diet. clean your diet and do HIIT. That will make the fat melt away.

also crank up the inensity of your weights. keep your intensity high and your testosterone will increase.

if you are interesting in fighting then I would suggest training more than 1 day a week.


Also talk to your wrestling coach. have him put you on a routine. he has seen you perform and knows your skills and weaknesses.

[Mitchell Kay]

Do you have a coach on Monday, wednesday, and friday? You have indicated no stand up training and no ju-jitsu training. Not sure if you want to do that anyway. I would up your cardio big time. Your monday, wednesday, and Friday workouts look soft. Concentrate more on excercises like pushups, situps, dips, pullups, legs rather than weights. Cardio: Winds sprints, run hills, Long distance periodically. Try the 15 second bag drill on Mondays Wednesdays and Fridays at the end of your workout. Grab another guy or 2. Do 3 rounds (3 minute rounds) rotate in and out every 15 seconds. One guy punches, one guy holds the bag. The guy punching punches straight forward only (no hooks) just 1 - 2's. Bring the punches all the way back to your chin/temple. Dont stand to clsoe to bag. Keep a distance so you are not crowded. Punch for 15 seconds straight and remeber to turn the punches over (very important) keep a good pace and keep good technique. Look up punch eye level and never drop your hands. Have the pther guy stand on the opposite side of the bag and when your 15 seconds is up hold the bag for him alternating threw the round. Great drill for explosiveness and cardio

[geoffreysquire]

hey thanks for the advice. i am not doing any stand up at the moment as its difficult to balance with school during the week and besides there arent any stand up classes near me. I do jiu jitsu class right before my wrestling class, so i get a hell of a workout on saturdays. My aim is to lose fat.

[Mitchell Kay]

diet is the best way to lose fat along with cardio.

[Orion]

Wait, 160lbs and you want to LOSE weight?

How tall are you?

[KennyG]

Originally Posted by geoffreysquire

Hey everyone,

I am 16 years old, 160 pounds, and am not terribly overweight, but have a fair amount of fat to lose.Of course i am sorting out my diet, but now the problem is that i am pretty confused as to what kind cardio i should be doing and how hard i should be pushing myself when i do it. I have read the stickies but am still kinda confused.

I would really appreciate it if someone could suggest a routine for me. If possible, i would prefer a routine that would complement my wrestling (which i am only doing once a week at the moment).I am lifting weights on tuesdays and thursdays (high reps). Saturdays are taken up by my wrestling class, and was thinking of having sunday as a rest day. So that leaves me with monday wednesday and friday( possibly on weights days also). Any suggestions? Here is an idea i had:

Monday- five 5 min rounds of skipping+ three 5 min rounds on punch bag (ground and pound)
Tuesday- Weights
Wednesday- Sprawl, squats, ab workout and wrestling shots 5 rounds of 5 mins.
Thursday- Weights
Friday- five 5 min rounds of skipping again+ three 5 min rounds on punch bag(gnp) again.
Saturday-Wrestling

This routine doesnt look too great to me, so i would appreciate any ideas! Also should i be weighing myself every week to see if i have lost weight? How much weight is it healthy to be losing every week?

thanks a lot

You need to run windsprints. The only thing that can get your cardio prepared for a wrestling match is running windsprints until you puke (at least three times a week). If you were on a wrestling team you would be doing this. A wrestler (or any fighter for that matter) must be a cardio machine to compete at the highest levels. You are only 16, so this should be easier for you than for most. If you run one 100 yard dash after another with only a minute rest between sprints you will push yourself to the limit quick. If I were you (and I was once) I would do this every day.

[Bamaispriceless]

Some advice:

Go to S&P and get a solid weight training routine (M/W/F schedule typically).
Go to D&S and get a solid diet.
Have a Sprint* day in your conditioning program.
Have a Tabata** day in your conditioning program (Tabata burpee typically)
Have a GPP*** day in your conditioning program.

*On the sprints, I'd do something like 1x400m on week 1, then 5x100m on week 2...basically mix it up from week to week and add intensity as you see fit.

**Tabata is 20 seconds of all out effort, followed by 10 seconds of rest, for 8 rounds (or 4 minutes). A burpee can be in the FAQ.

**GPP is typically something like (you can make your own:

5 rounds of the following, with 1 minute rest in between:

30 seconds pushups
30 seconds squats
30 seconds pullups
30 seconds burpee

I'd do either weight training or conditioning in the morning, and the other at night.

[Brendon Katz]

Originally Posted by KennyG

You need to run windsprints. The only thing that can get your cardio prepared for a wrestling match is running windsprints until you puke (at least three times a week). If you were on a wrestling team you would be doing this. A wrestler (or any fighter for that matter) must be a cardio machine to compete at the highest levels. You are only 16, so this should be easier for you than for most. If you run one 100 yard dash after another with only a minute rest between sprints you will push yourself to the limit quick. If I were you (and I was once) I would do this every day.

great way to overtrain. dont do that.

[Orion]

Originally Posted by Bamaispriceless

Some advice:

Go to S&P and get a solid weight training routine (M/W/F schedule typically).
Go to D&S and get a solid diet.
Have a Sprint* day in your conditioning program.
Have a Tabata** day in your conditioning program (Tabata burpee typically)
Have a GPP*** day in your conditioning program.

*On the sprints, I'd do something like 1x400m on week 1, then 5x100m on week 2...basically mix it up from week to week and add intensity as you see fit.

**Tabata is 20 seconds of all out effort, followed by 10 seconds of rest, for 8 rounds (or 4 minutes). A burpee can be in the FAQ.

**GPP is typically something like (you can make your own:

5 rounds of the following, with 1 minute rest in between:

30 seconds pushups
30 seconds squats
30 seconds pullups
30 seconds burpee

I'd do either weight training or conditioning in the morning, and the other at night.

Basically just buy II.