Need help with losing weight

[lone]

Hey everybody

I am 5'3, 161 pound male. I am trying to bring my weight down to 140 pounds. I recently started exercising, and i have lost 4 pounds after about 2 weeks of training. My goal is to lose 10 pounds in 2 weeks, and i want to increase my cardiovascular system as i will be trying out for a soccer team in late April. I need some tips on how to increase weight loss and how i should improve my cardiovascular system. Here is what I have done since February 26

Feb 26
Weight- 165 pounds
Timed Run/miles-20 minutes/ 1.39miles
Push ups- 20
Pull Ups-5
Jumping Jacks- 20

Feb 28
Time Run/miles-20 minutes/ 1.40miles
Push ups- 25
Pull ups- 5
Jumping Jacks 40
March 3
Time Run/ Miles- 20 minutes/ 1.41 miles
Push ups- 30/ 25
Pull ups- 0
Jumping Jacks 30

March 5
Timed Run/Miles- 20 minutes/ 1.44
Push ups- 35/30
Pull ups- 7
Jumping Jacks 20

March 7
Timed Run/ Miles- 20 minutes/ 1.40miles
Push ups- 40/ 35
Pull ups- 0
Jumping Jacks-25

 

[Juggers]

Well as a personal trainer (soon anyway lol), its good to see that you are moving...which is the first step...I also notice that you are improving in numbers as far as push-ups are concerned.

As far as your body composition is, it is hard to tell whether or not you are actually overweight because I don't know how much body-fat you have, but I can only assume it is probably over 20%...

What does your diet consist of? How is your eating habits and lifestyle?

If I were you, I would continue to move. Continue the calisthenics, and the cardio. See if you can add some weights in their too. Aerobic exercises burn more calories than weight training at the time they are being done, but weight training will burn more calories in the long run while you rest. Make sure you are fueling your body properly too.

As for loosing actual weight as body fat, you need to go on a calorie deficit. This meaning that you need to be burning more calories than you are taking in.

3500 calories= 1 pound of fat. A calorie is a unit of energy that is given off by fats, carbohydrates, and protein.

1 gram of fat=9 calories
1 gram of protein= 4 calories
1 gram of carbs= 4 calories

So, where do you want your calories to come from mostly? Well from carbs first, then protein. Protein only acts as 5% of the energy used by the muscles in the body anyway. Carbs are the bodies choice source of energy.

Sorry for all the random stuff just posting it in case you didn't know.

In short, to loose that fat, you must burn a buttload of calories...you seem to be on the right track. Just up the intensity and you should be fine.