Excess body weight is not just a problem for people older than the teen years. Teenagers also face obesity and the health problems associated with it, according to the American College of Sports Medicine. However, a 19-year-old man can make significant changes to his body weight in two months with smart, healthy lifestyle changes.
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A young man of 19 has a couple of advantages when trying to lose weight: gender and age. In general, men tend to lose weight more easily than women because they have higher amounts of lean muscle tissue and testosterone in their bodies. Also, the younger you are, the easier it is to lose weight because you have not lost lean muscle due to the aging process. However, you still should lose weight at a slow, steady pace of 1 to 2 lbs. per week.
Cardiovascular exercise raises your heart and respiration rates to improve function and burn calories for weight loss. Perform cardio five to seven days each week for 30 to 60 minutes to promote significant weight loss. Intensity is also important and you should exercise at a moderate to high level. Choose activities that you enjoy such as walking, running, swimming, or even playing basketball or other sports. If you are new to exercise, start slowly only three to four days per week for 20 to 30 minutes. Gradually increase frequency and duration for the best results.
Resistance training raises your metabolism and lowers your body fat. Perform two to three sessions each week with at least 48 hours rest before exercising a muscle again. If you are new to exercise, do two or three full-body workouts each week. Choose one exercise for each major muscle group and perform one set of eight to 12 repetitions. You can increase the number of sets to two or three as you become accustomed to exercise. Change your exercises every eight to 12 weeks to avoid a weight-loss plateau.
Combined with exercise, you also need to make healthy choices in your diet and avoid overeating. You want to eat all of the macronutrients: carbohydrates, protein and fat. Choose whole-grain sources of carbs such as brown rice, sweet potatoes and oats. Lean sources of protein such as poultry and fish should be baked or grilled to avoid excess fats. Fats are necessary, but choose heart-healthy unsaturated fats such as olive and nut oils in moderation. Include lots of fresh fruits and vegetables and consume at least 64 oz. of water each day.
- ACSM's Guidelines for Exercise Testing and Prescription; American College of Sports Medicine; 2010
- Essentials of Strength Training and Conditioning; National Strength and Conditioning Association; 2008
- Nancy Clark's Sports Nutrition Guidebook; Nancy Clark, MS, RD; 2008