Muscle

Hi my name is Joseph I'm currently 12 going on 13 soon I have been bullied for a while because of fat and I hate it I really want to get skinny and I want some muscle I have started doing some benching with 15 on each side and 5 on each side for curls I really want a effective way to lose fat and get muscle because I have never been strong and the bullies have started to give me bruises and I want it all to stop.

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Azri's reply

Hey Joseph

Thank you for writing to me. First, let's talk about your fitness goal. You say that you want to lose weight, well I strongly encourage that you look at your exercise regime and your diet.

It's great that you're doing weights - as you said, you've been benching, which is wonderful. However, it is also really important that you add in cardio exercises to your routine simply because cardio exercises (things that raise your heart rate) help you to burn fat.

The second thing is to work on your diet. You need to start to SLOWLY cut down the amount of food you eat at each meal. I say, slowly, and I cannot emphasize the importance of going slowly because you want this change to be permanent, not just for a short period of time. So you want to start by checking how much you eat, and removing 10% of that by next week and keep at it for a few weeks before you make another cut.

TAKE IT SLOW, please, I beg you, from the bottom of my heart.

The final tip is to drink loads of plain water and remove all sweet drinks from your diet. Once again, make this change slowly. Don't immediately cut everything out because the hunger pangs and urges will drive you crazy.

At the end of the day, just have fun. Really, get out there and play, swim, run, have fun with your friends, play tag, play hide and seek, whatever you enjoy. Playing is so useful to losing weight and being healthy. And no, using electronic gadgets is not playing. Get out of the house and have fun.

I'm rooting for you.

As for the bullying, I know how tough it must be and how frustrating it is. This is why I really want you to go out of the house and have fun. Make a makeshift fort with some leftover materials, do fun things to fill your time. Having fun builds confidence, and people are afraid to bully a confident person.

Be strong, be brave, the fact that you want to change your life is already amazing! So believe in yourself, start working hard. Things are going to be awesome, I promise you. I can say that "I promise you" because I've been in your shoes, sick, unfit and bullied, and I overcame it. You can do it too!

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