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About Phil Stevens
Expertise
I can answer questions related to any of the following areas general nutrition. Optimal nutrition for athletics, weight training, and strength sports. Nutrition for optimal health and wellness, as opposed to sport specific nutrition. Nutrition for as it pertains to weight and or fat loss. Questions on the interaction and optimization of nutrition and physical activity and goals.

Experience
While pursuing both my Bachelors and Masters degrees in studio art found another passion, that of training and nutrition. A constant student, my real-world under-the-barbell and behind-the-fork approach has led to many an opportunity, experience, and change in my life as well as those I have worked. I have transformed my own body in numerous ways from an initial soft 300 plus pounds, to a 165 running enthusiast, and currently 240-260 pounds competing as a strongman and powerlifter. I am constantly picking, meeting, and reaching new goals; happy but never content, always striving to perform, learn, build, and pass on past lived experience. I have attended, competed in, and hosted various seminars, workshops, and strength events. Met, befriended, worked for, and with many of the tops in the fields of training, sports, and nutrition. I consistently and compassionately pass on my lessons learned and knowledge gained to anyone in need, or to those whom simply expresses a desire, passion to better them selves. My experience is varied, having worked both distance via the internet, and hands on. From consulting with high caliber competitors and athletes, training support on a women’s weight loss forum, to volunteering with children in high risk neighborhoods. I have helped any and all walks of lirrent, Charles Staley Training Systems.

Organizations
APF APA/WPA NAS

Publications
www.staleytraining.com The Topeka Capital Journal

You are here: Experts > Health/Fitness > Eating Disorders > Nutrition & Dieting > fat loss

Nutrition & Dieting - fat loss

Expert: Phil Stevens - 11/2/2009

Question
I'm 14 y/o, 5'5 and 126 poundss.
I've never worked out before, but i believe that this would be a good time to start since lately I've been feeling more and more uncomfortable about my body, & its beginning to influence my everday life =|
I've even measured my body fat percentage online, and it came out to be unhealthily high =\

How much exercise do i need to get (and maintain later on) to being about 110 pounds? What do my calories burned/intake need to be in order to achieve this? (any other information about this would be greatly appreciated)

thanks =]

Answer
Lynn-

why do you feel you need to be 110 lbs?? I know woemn who are very lean at your build that are much heavier. You must remember muscle tone is much more dense then fay and weights more for the same amount of space. We could make you smaller and actually make you heavier. I would not trust a scale or BMI tables.

I would also urge you to be patient your still very young and have growing to do. Dont go and get obsessive and do a drastic diet at your age and harm your health and mind for life.

That is not however saying dont train. You and everyone should but do so with a positive mind set.

You as well as everyone should base your training on heavy resistance training, heavy of course being a relative term to the individual. Based in BIG compound moves with free weights not machines in order to build muscle and burn some body fat. The moves that make men BIG make women lean and hot.

Base your training on squats, Deadlift, bench press, over head press, chins and rows, and power cleans these are the moves that use the most muscle at once. Train like an athlete, seek performance not pain. Aim not to go to failure. failure happens dont seek it. Aim to kick the weights butt not them kicking yours, Aim to make progress, make something that was hard easy. Start slow even deep body weight squats and work up. Learn proper form on all the exercises prior to adding load.

I would do one press, one pull and one leg move a day really giving the moves the attention they deserve. Start with 2-3 days a week and then add on a session or two of cardio. Base your training on the resistance activity and DO a few big exercises to completion then 1 ton of small ones half witted.

For more info you should join our free discussion forum, you will get lots of great advice and discussion there www.teamstaley.com start a training log. We can help with training, diet and then give advice on supplementation

Phil
www.staleytraining.com

I also ask you to take a look at my charity strength event with proceeds going to support Big Brothers and Big Sisters. Look at the online raffle make a donation no matter how small they all help the cause and give you a chance of winning some great prizes at the same time
http://www.lift4hope.org

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http://phil-stevens.blogspot.com/

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