help my mate lose weight

[vcdquality]

Hey I have a friend who is 15. He is overweight weighing in at 102KG. I am going to go running with him 6 days a week for 30 mins. What eles can I advise him so he can lose weight? Also his diet is made up of very fatty foods because he is polynesian.

[HaNs]

Interval training and eat better

[Beef]

his diet is made up of very fatty foods because he is polynesian.

are you meaning that he eats a lot of fast food?

[vcdquality]

yes as well as using a lot of oil in home cooked meals

[rose]

Maybe just focus on getting him more active initially, it might be all that's needed. Too many radical changes at once might put him off. Once he starts feeling fitter, healthier food choices might follow? He may not have much influence re food at home, but if he starts learning maybe he can make suggestions at home too, if indeed that's a problem area, which it may not be.

[PTinCHCH]

so your going to jump straight into a running program of 6 days a week....

one thing you have to take into consideration is adherence to exercise.

you need to make it a realistic program with reachable goals.

go get a PT or something.

but yes, your on the right track with cardio based exercise.

but the first and most important step to weight management is diet and nutrition.

get that under control, and along with the cardio workout the fat will start to burn off.

read

http://exrx.net/FatLoss/WeightLossTips.html

and

http://exrx.net/FatLoss/WT%26End.html

[Beef]

running 6 days a week sounds pretty unrealistic IMHO, but see how you go. even just getting outside and throwing a ball around etc will be beneficial

[Beef]

by the way,good on you for helping your mate lose weight. thats what mates are for

[rose]

If he doesn't have access to a gym, bodyweight exercises would be a good start, as well as some cardio. Some ideas...

Push ups

Inverted rows

Bodyweight squats

Step ups

Walking lunges

Be creative and find things to lift instead of a barbell or dumbbells (chairs, 14" tv's...). In the back yard or park, things like dragging each other on a sack. If you can find a bar somewhere, work up to things like chin ups.

If he's got access to a gym at school, when he goes back after the holidays he could look at training there. Get him interested in some iron :nod:

[teamfatboy]

My 2c worth, running could be a hard way to start, if it ends up with sore joints, shin splints and the like.

I'd go for mixed cardio - touch, just lobbing a ball around, anything that keeps him active for 30 minutes continuously. You can always up the intensity later once he's picked up some fitness/ lost the first few kg.

Rose's idea of bodyweight exercises is a great one - most guys would be happy to work on 'strength', rather than cardio. Plus, if it's done right, you can track his performance in terms of rep numbers.

Another suggestion is to make sure he drinks enough water. Get him a water bottle - three bottles of ordinary tap water a day, no smart water, power drinks, no nothing. That'll help with feeling 'hungry', when what he's feeling is in fact dehydrated. If he balks at it, tell him tap-water is "hard core" training!

Good on you for taking the effort. :clap:

[tonyb]

He can run till the cows come home 7 days a week and still not lose any weight if he does not eat healthy, period.

Get him on a good healthy eating plan (notice i did not call it a diet)

Then incorporate cardio and weights.

Don't go too hard all at once as it wont last long, build up slowly.

He really has to make this a lifestyle change if he wants to succeed.

[musclenz]

There are 3 critical things in the Western Diet that should be addressed. These are sugars, breads & gain based products & bad fats (trans & saturated). Sugars & high glycemic carbs are probably more of a problem than fats in that over consumption leeds to excess insulin which leads to low blood sugar which leads to hunger which leads to the consumption of more sugar (or carbohydrate). It is not a good idea to radically dispose of any one of these as eventually this leads to a crash in the diet. It is better to replace the sugars with the BBing type diet of low GI carbs -brown rice, fruits in moderation, fresh green vegetables & the fats with good lean red meats & chicken, nuts & tuna. Small changes in nutrition coupled with increased cardiovascular exercise & resistance training will soon start making changes in body composition.

[Gym rat]

I will add my 10c if your mate dose not like running there is always cycling like going for bike rides.When I go a bike ride bike up step hills that have a twisty and windy road that is a good cardio workout.If you live in a flat area biking a good fast pace that it also good but if is very windy at the time biking into the wind that can be very slow going.Another option would be going for a power walk meaning walking at a very fast pace for half hour.

[Woodbury]

Running at 102kg is hard on his body. Can you get him to eat less? He will loose weight if he eats less calories. Instead of running, walk with a pack on your back. Put some rocks in the pack.

[Outkast]

he has to want to change..

anybody can tell him how to lose weight but nobody can lose it for him.

if hes committed it will happen..

[123abc]

I am not a personal trainer or anything however I would not suggest making him jump head first into 6 days running. He will end up sore probably get small injuries and most likely end up feeling disheartened by what he is getting out of it. Start slow if he is extremely overweight it is unlikely he has a good base fitness level start by walking for a minute jog for a minute that sort of thing reducing the walking until it becomes a constant jog.

Also getting his diet in check will be a huge help in keeping him motivated as he will see results much faster and a change in diet is needed to a make long term lifestyle change. Also at 15 once he has dropped a bit of weight and gained the base fitness level why not get him into a sport? I have found sport is a great way to stay motivated and have fun while exercising instead of watching one foot run infront of the other. Anyways as I said I am no professional so I am purely giving my point of view.

All the best,

Ross