There are a lot of ways to do this and get the results that you want. I’m just going to share one of the most basic ways that I know to get you where you’d like to be.
There are some advanced things that you can do as far as burning fat and getting your body where you want it to be, but the basics work, and they work well for most people.
Don’t overlook the diet portion of this. It’s nearly impossible to outwork a bad diet!
There are plenty of popular diet plans for you to follow to get the weight off. But you may just need to clean their diet up. You want to make sure you’re getting well-balanced meals with plenty of vegetables and lean protein. It might really be this simple if you know what foods to pick.
Your obvious enemies are simple sugar (sodas, candy, cake snacks, etc…) and most fast food. You can lose fat and consume these things every so often, but you really want to keep it to a bare minimum, especially for fat loss.
If you don’t know how to build a balanced meal the MyPlate Teens Page has some really good info about what a balanced meal looks like and other info to help you along the way.
Potion control is also important. If overeating is an issue it’s might be a bit of an uphill battle to get the fat off. If you’d like to know an estimate as far as where your calories should come from, check out TDEE Calculator: Learn Your Total Daily Energy Expenditure. Based on height, weight, activity level, and body fat percentage, they can give you a good estimate as to where your calories should be coming from. You can then use this info to track in myfitnesspal or another calories counting app until you get the hang of it.
The best results obviously come with exercise. It helps to put your body in a better position to burn the fat and maintain a healthy bodyweight once you get where you want to be.
Strength Training should be done over the span of 2 -4 days making sure work all of your major muscle groups throughout the week. If you’re just starting out you may want to use exercises like squats, push-ups, inverted rows, glute bridges etc… And the more you advanced the more you can work with weight and other advanced exercises.
To development more endurance you’ll want to work with a weight that you’ll fail between 15–25 reps using. To focus more on strength choose a weight that you fail using between 8–15 reps using.
You’ll want to work each group 2–5 sets on non-consecutive days. Recovery is important, allow at least 2 days for a muscle group to rest before hitting that muscle group again.
Your cardio can be as simple as 20–45 mins of moderate intensity, steady state cardio. Do this 2–5 four days a week. It a light jog will do.
The hardest part of it all is really is the mental aspect though. There may be certain habits that need to be broken or lifestyle changes that need to take place, but for reasons beyond burying the fat, its worth it to develop a process and stick with it till you see the results you’d like to see. The basics are a great starting point that you can use to make adjustments to so that you develop your own healthy process.
You get the results of what you do on a consistent basis though. So get a game plan together, stick with it for a month or so, reevaluate your results, and make adjustments until you get it right.