So, im 16 years of age and have lost roughly 35 lbs in the last 6 months or somewhat, but i seem to be struggling to loose the last pounds so i can look ripped and show my abs.

Ive started to jog, but considering i'm not a sporty person and lost most of my weight through dieting you can probably imagen im not a very fit person. What i usually do is jog every 2 days loosing 200 calories(according to my treadmill). The treadmill has the options of incline or speed, i usually put them both together and can lose the 200 calories in 10 minutes(this really does kill me to do this though).

I think my diet is quite healthy, containing chicken, rice, pasta, fish, vegetables etc, spreading my meals out to roughly 3-4 times a day. Although i may have the odd McDonald's or somewhat takeaway food every other week when im out with friends.

In addition to this i do crunches on a daily basis until i cant do no more, usually using a pillow to arch my back aswell. My abs are definitely there as you can see it shape on my stomach but not ripped like i want them
I walk a lot a day, being in school then going out with friends for several hours and such.
I also have a leather skipping rope which i use now and again, but not to often.
If necessary to know, i sleep around 9-10 hours each night as well.

My main question is how much calories should i lose and day, and do i spread the jogging throughout the day or do it all in one go?
Also, the incline/speed option on the tread mill, does this matter?
Furthermore, is there any other ways you can loose body fat effectively other than what i'm doing now?
And last but not least, Is there any foods that can fill you up easily, and maybe help with my diet efficiently?

Well first of all hello!

Just to start with i have been having a little problem with that too like 1 year ago.
So right after i read some PUA books i started to make some changes into the way i look and ofcourse my body. For that i have changed a lot of things i started to do jogging (well i must admit i have been into sports since i was 5 years old). I am also doing some martial arts wich also help me out a lot and it is just awesome because it is a way of self development.

Now to help you for your weight loss:
To begin with if you want to keep in shape you should really change your lifestyle and just keep jogging or any other sport you like and after a while you will see the effects of it.

Since your not quite fermilliar with exersizes while your jogging i have a very usefull scetchual to keep you on. Remember this scetchual is only for the first months and after that you can just walk faster and without breaks.

The way its good to start with jogging: At the time you go out jogging take a watch with you and start jogging for 5 minutes, take a certain level of speed you feel comforable of. After those 5 minutes you stop jogging and start walking for 2 minutes. Keep repeating that until you feel tired and that would be your exersize for the first month. You should go jogging 3 - 4 times a week and maybe for 30-40 minutes long. After a while you feel comfortable with the time you run, at that moment you just start running 1 minute longer so you run 6 minutes instead of 5 ( increase the moment you jog with 1 minutes each week ). After a month you can just take it on yourself and start walking without interfaces.



I hope i have awnsered your question.

Greetz from Rock