A few questions on working out...

[mir20052]

Hi, I have a few questions on working out. Here is some information on me. I am about 5'9-5'10, 131-133 pounds (varies everyday) and like 13.5% body fat. Currently I do not have access to weights right now except for five, ten, and twenty pound dumbbells, but right now I really want to stick to bodyweight exercises. I have access to the following: pull up bar, jump ropes (speed and weighted), grippers, and probably more stuff that I can not think about right now. I only have one wrestling practice (usually high intensity).Right now I am decent shape. I am looking to loose 2-3 pounds a week.

1. How often should I workout? How many times in a day should I work out? (please remember I am not going to be using any weights at all)

2. Is it better to do 10 sets of 15 push ups throughout the day or do them all at once?

3. What exercises should I do to lose weight and please explain how often and how to do them? (Remember 2-3 pounds a week)

4.Which is better for getting into shape running 3 miles at like a 7:30 minute mile pace, 2 miles in like 12:00-12:30 minutes, or doing sprints (please explain how to do sprints as I have never really done them before)? How often should I run; everyday?

5. What types of food should I be eating to lose 2-3 pounds a week? How often should I eat ( 3 meals or 5-6 meals or what)? Could you provide a sample diet in a day?

6. What exercises should I do to built strength in my entire body and how should I do them?

I am in middle school and my first match is in mid January if that helps at all.

Thank you and please answer any of these questions that you can.

1 Start slow, work up, listen to your body

2 all at once
3 weight loss in more calories burned than eaten. how you do that is up to you. Straight cardio theoretically works the best. i would throw in some circuit training, however.
4 Each type of run works your body differently. Running general can be done everyday. long runs or sprint workouts, emphasis on orkouts, not so much
5 calories in vs calories out again. The usual recommendation is lots of small meals throughout the day, low fat, etc. i find, just because of portions, i eat more when i do that. so i just stick to three a day
6 To build strength throughout the entire body, do exercises which work the entire body simultaniously.

2-3 pounds of fat a week for a consistent period is kinda of ridiculously hard to pull off, IMO.

[ToughWrestler]

Well I only want to lose 2 pounds a week until i get down to 6-8% body fat. So Im guessing for like 3 weeks to a month