Q: 15 year old from 724 i already use 5kg weights that is as high as i can go before i could harm myself i know from experience and i do about 40-50 reps of the exercises i told you and i do eat a lot of fruit my from a estimate i am likely to end up between 6'3 and 6'6 and about 160-170 would be a good weight from me. I am also very healthy do not smoke drugs and i only drink at christmas (i know i shouldnt :P) but i have taken your advice and am trying green beans and lettuce in meals. I dont want to have buldging muscles i am not even bothered about six pack just a flat solid chest. could you recommend personally the best types of weight training. i already do 50 dumbell bench presses, dumbell flies, 40 dumbell lunges and 75 crunches every day

A: I did tell you the most effective weight training in my answer to http://www.mikesfitness.com/content/15-year-old-playing-basketball-to-lo... -- using heavier weights and doing fewer reps. The weight training you're doing now is, essentially, cardio. To get the maximum fat-burning benefit out of weight training you need to be using heavy weights that you can only lift 10-12 times before needing a rest. This happens to be the same type of training you'd use to build muscle, BUT just because you train that way doesn't mean you'll build bulging muscle!! Whether you burn fat or build muscle will be determined by the amount of food you eat. So your goal is to eat just enough to maintain your weight or a little less to lose weight very slowly (no faster than 1 pound per week and preferably even slower at your age). This is a very important point and I want you to understand it: heavy whole-body weight training is BOTH the best fat burner and the best muscle builder. But whether you mostly burn fat OR mostly build muscle will be determined by your diet and how much you eat. In your case, you'd eat less and burn fat.

So given that fact and given that you already eat healthy (a lot of fruits is OK, just eat them raw -- don't eat those syrupy canned fruits), the best thing you can do is get heavier weights so instead of tiring yourself out after 40 reps, you tire yourself out after just 10. If you absolutely cannot get heavier weights, then you need to use your own bodyweight to make the exercises harder. Do pushups and diamond pushups (hands close together, thumbs touching each other) instead of presses and flies. Find a pullup bar and do pullups (they work the back muscles and you don't exercise back muscles at all now). Try doing one-legged squats -- don't bend your knee so much that go all the way down, but go pretty low on just one leg before straightening back up (be careful with this exercise and don't push yourself too hard at first -- you can injure yourself if not careful). And so on. These will all help you exercise your muscles in low rep range where you can do less than 15 in a row before needing a break. Again, this will help you burn fat most efficiently when combined with a healthy diet in which you don't overeat and keep your weight constant or lose it slowly.