What should a teen do in the gym to lose fat?

To lose fat effectively in the gym, teenagers can follow a combination of cardiovascular exercise and strength training. Here's a suggested workout routine:

1. Warm-up: Begin with 5-10 minutes of light cardiovascular exercise, such as jogging, cycling, or using the elliptical machine. This helps raise your heart rate and prepares your muscles for the workout.

2. Cardiovascular exercise: Engage in 20-30 minutes of moderate to high-intensity aerobic activities, such as running, cycling, swimming, or using the rowing machine. These exercises burn calories and promote fat loss.

3. Strength training: Incorporate resistance training to build lean muscle mass, which increases your metabolism and aids in fat loss. Focus on compound exercises that target multiple muscle groups. Here are some examples:

- Squats: Work your lower body, including quadriceps, hamstrings, and glutes.

- Deadlifts: Engage multiple muscle groups, including your back, legs, and core.

- Bench press: Target your chest, shoulders, and triceps.

- Rows: Work your upper back muscles.

- Overhead press: Target your shoulders and triceps.

- Lunges: Engage your leg muscles, including quads, hamstrings, and glutes.

- Planks: Strengthen your core muscles.

Perform 2-3 sets of each exercise with 8-12 repetitions per set. Start with lighter weights and gradually increase the resistance as you progress.

4. Circuit training: Combine strength exercises into a circuit format for an additional cardiovascular boost. Perform one exercise after another with minimal rest between exercises. For example, perform squats, followed by bench press, rows, and lunges without taking a break. Rest for 1-2 minutes after completing one full circuit and repeat for 2-3 circuits.

5. Cool-down and stretching: Conclude your workout with 5-10 minutes of light cardio and perform static stretches to help reduce muscle soreness and improve flexibility.

Remember, it's crucial to maintain proper form during exercises to prevent injuries. If you're new to the gym, consider working with a certified personal trainer who can guide you and ensure you're performing exercises correctly.

Additionally, alongside your workout routine, it's essential to maintain a healthy and balanced diet to support your fat loss goals. Focus on consuming whole foods, including lean proteins, fruits, vegetables, whole grains, and healthy fats, while limiting processed foods, sugary drinks, and excessive snacking. Stay hydrated and aim for 7-9 hours of quality sleep each night for optimal recovery and overall well-being.