As I said in my last message, I am running 4kms a day, this is not a jog, nor a sprint. It takes about 25 minutes. I eat a normal diet. This consists of Sandwich for breakfast and lunch, several cups of tea and a balanced dinner. Is this a good diet? Also, is my 4kms a satisfactory work out? I am 16, 6"0 and weigh about 144. Thanks, Jack

Are you trying to gain, lose, or maintain your weight. In other words, what exactly are your fitness goals.

well i am trying to lose a lot of body fat. I'm not obese, and i am relatively thin, but I have a lot of body fat on my legs, arse and belly. I was told that by running, I could burn off this fat. I have tried weights, but I am quite weak and find it challenging, do you have any tips on toning aswell?? Thanks, JACK

joyboy,

Your situation sounds a lot like mine. I'm also a thin guy who just has excess fat on his legs, stomach, and butt. For the last month, I was running 30 minutes every morning and eating less. I lost weight but now I realize I was losing muscle along with fat. I've just recently begun weight training and like you, I'm also a weak guy and found it tough to do weights. But what I realized is that you just have to start out small and work your way up. I've only been at this a week and already I can lift more weight than when I started. Running is good but it just isn't enough cause your body eventually gets used to it and burns less calories than when you started. Plus, the more muscle you have, the more calories you burn throughout the day. If your goal is toning, then more reps at a lower weight is the way to go. But I think you should consider adding muscle, not just toning since more muscle means a higher metabolism. Right now I do both. I run in the morning and lift in the evening. It's only been a week so I can't see any changes in my shape, but I feel stronger than I did a week ago and I expect in a month to see a noticeable change in my shape.