Weight loss adventure

mmm… alright, first walkin is not enough you gotta start joggin, at least 5 times a week for 50 minutes. Its good you drink so much water thats gonna help you a lot. Joggin is not enough, try pushups, swimmin, crunches. choose your sets and reps and stick to them. now when you eat, just keep this in mind: Is better to eat 5 times a day in few quantities than eatin 3 times a day in large cuantities. Do not eat after 7pm… and if you workout in the mornin BEFORE you eat anythin you can lose a lot more calories…

Okay, so you’re 224 and 13 years old, how tall are you? First off, you drink lots of water which is good, but walking and 50 squats a day isn’t going to burn that fat very quickly. You need to work the other muscle groups to burn the most fat. Try this workout:

Chest & Biceps 15-min. Run Bicep Curl - 5 sets of 20 15 12 10 7 (More weight is added as reps decrease) Barbell Lift - 5 sets of 12 10 10 10 7 (Weight is the same as reps stay) Deltoid Fly - 5 sets of 20 15 12 10 7 Incline/Decline Fly - 5 sets of 20 15 12 10 7 Push-Ups - 3 sets to failure

Shoulders & Abs 15-min. Run Incline Shoulder Press - 5 sets of 12 10 10 7 Decline Shoulder Press - 5 sets of 12 10 10 7 Dumbbell Military Press - 5 sets of 12 10 10 7 Ab Press - 5 sets of 100 75 50 25 15 Crunches - 3 sets to failure *Hanging Ab Crunches - 5 sets to failure

Legs 15-min. Run Leg Extension - 5 sets of 100 50 20 12 10 Leg Curl - 5 sets of 15 12 10 7 Squat - 5 sets of 15 12 10 10 7 *Angled Leg Press - 5 sets of 15 12 10 10 7

Focus more on technique rather than how much weight you use. Doing 5lbs. correctly is better than doing 50lbs. wrong. By natural, you mean no supplements? Because protein is a good way to build more muscle and some mass. Hope you get healthier and good luck.

Aleks