Overweight...All your help would help immensely

[Monsturr]

Hey, I'm new here. I joined here because I really just want to lose weight. Im 17, 168cm tall and around 76-78kg. Im overweight, and so I want to lose it, so muscles show...

To be honest, I really don't know much about fitness. I joined my local gym, and just used to eat less (three meals a day...just less fatty foods) and do 30 minutes 'Fat Burn' on a treadmill. (8 minutes running, 2 minutes walking, continued).

I stopped that ages ago. But now I want to start again, and start seeing some proper results. My older brother said to do cardio?

Just WHAT exactly do I do? I want to lose weight, and be thin - see some muscle tone. If you guys could help me, it would be great.

Thank you so much

[Dom]

I would recomend 3 fullbody workouts with weights, with 2 cardio sessions mixed in there, high intensity intervals dont just run till you drop its worse for ya.

Mon - Weights
Tues - Cardio
Wed - Weights
Thurs - Cardio
Fri - Weights
SAT + SUN rest up.

Ask on the bodybuilding section for a good fullbody Im not the best to ask as I do splits. 75% of loosing weight,gaining muscle or even 80% seen so many different numbers mentioned anyhow MOST of your gains are from dieting correctly mate, But at your weight atm You could get away eating crap week in week out because you got plenty of fat to loose. I used to weight 90KG im down to 65KG Its all about dieting correctly, doing the right workouts and dont over do it, I used to train 2 hrs 7 days a week naively thinking It was better, I then did my homework and noticed vast improvements, when you loose the fat, you CAN ignore cardio its not nessacery you can just do weights training to keep the fat away and promote muscle growth aslong as you have a high protein diet with clean low gi carbs.

Stay away from crisps, chips chocolate soda (I drink Pepsi Max since it has no sugar, its a nice fix every few days to have a can it doesnt harm ya) dont forget to have a treat else you'll go crazy without a sugar fix, I am very pleased with MyProtein's protein bar and meal replacement saches theyu come in Mint aero flavour lol so thats a fix, and great content in them, but you need to also use proper food on top, i.e scrambled eggs & wholemeal bread pancakes with protein powder mixed with it Also remember FAT intake doesnt mean you get a gut, some of it is healthy for ya and helps muscle growth, do your homework, then approach the gym with the right frame of mind bud.

I was 44inch waist im now a 28 so trust me mate its easy to accomplish, only took me just under half a year. Proved the bstards wrong hehe go do the same mate enjoy yaself at the gym its a helluva place to be when you get into it. Kills ya at first but it becomes a hobby lol I look forward to my workouts.

I'd like to mention a quote that made me kick myself up the ass at times, "nothing worth having comes easy" remmeber that bud dont gogiving up this time you'll kick ur own ass for it in the future!

[JohnSmooth]

Quote

Hey, I'm new here. I joined here because I really just want to lose weight. Im 17, 168cm tall and around 76-78kg. Im overweight, and so I want to lose it, so muscles show...

To be honest, I really don't know much about fitness. I joined my local gym, and just used to eat less (three meals a day...just less fatty foods) and do 30 minutes 'Fat Burn' on a treadmill. (8 minutes running, 2 minutes walking, continued).

I stopped that ages ago. But now I want to start again, and start seeing some proper results. My older brother said to do cardio?

Just WHAT exactly do I do? I want to lose weight, and be thin - see some muscle tone. If you guys could help me, it would be great.

Thank you so much

Its really not complicated at all.

Start off with jogging, then gradually build up your distance. Dont do too much on your first couple of weeks or you will put yourself off.

Cut down on sugar and white bread as much as you possibly can.

Get a good pair of running shoes/trainers if you are to be running on concrete.

Finally you dont have to spend a fortune at a gym if losing weight is your only goal. That is easier down outside of the gym.

Good luck

[Dom]

Good points john, I assume he allrdy he has access to a gym since he said he stopped going before now wants to crack back on with it. I must say running shoes are essential, Im getting myself a pair of nike free 3.0's in a few days time, only 50quid at the local running equipment store in the city. If you wanna really get a good pair regardless how they look, ascics (spelling?) and brooks are good shoes, My bro used brooks had a quick run with em on theyre great I use basic trainers atm my feet kill and my knees notice a pounding after each cardio session.

[JohnSmooth]

Good idea You really do need to protect your shins and knee joints if you are running on hard surfaces.

[Dom]

yeah my brother taught me that lol! he came off his bike doing a 10foot drop off, landed knees first, busted all the ligaments in his main leg's knee (right knee) so whenever he runs now he gets shin splints, pains ect so he has to use proper running shoes even to walk round the town ect in because if he doesnt he gets insane agony in his knee and hes practically unable to walk on it. So I'd very much advise in investing in some good running shoes!

Im going for the nike free 3.0's because they give you some cushioning but thye are ment to strengthen your foot and calf muscles ect as your run get more work out the muscles than you realise, read up on someones blog bout em the lower the number the better I think, the 5.0 and 4.0s arent as good as the newer 3.0's, Its like a netting sort of materal with very bendy soles, If you goto a proper running store (the one in my city does the following dunno if others do) have a treadmill set up to a laptop to take your times, and to analyze how you run to see which shoe is best for you in the long run.

All proper running trainers will feel a bit weird on the inside of your sole because they force you to walk and run correctly to prevent damage its really worth investing in them!

[Edmo]

I was under the impression that the best way to lose weight was to do a weight routine as well as cardio?

[Dom]

Read my post edmo mate, I mentioned full body, as in weights, I did 3 FB's and 2 cardios a week when I was obese, I lost shedloads in notime flat.

Also mate, yes its the best way, but when you weigh loads just a gentle paced jog few times a week and a healthy diet you drop it off. Its not till your getting pretty fit you gotta have a really strict workout plan ect.

[Monsturr]

Hey guys, Especially Dom, Thank you so much - i thought no one was going to reply. This has really really helped loads!!! Its great advice. Im just waiting for my house/room to be finished (since its being redone, its all a mess) Then I can start eating better, going to the gym etc. and I'll see if this works for me.

Thanks so much!

Sorry (this is edited): Also Dom, How long should I do cardio and weights for? Thanks if you can help on that

[indie]

If your overweight, unless your nearly completely sedantary it'll be down to your diet, post a food diary of a weeks worth of everything you eat and drink and at the times you eat it!
It's always a mistake to start a new exercise regime without good knowledge of what you should be eating, I or anyone else on here will critique your food diary and suggest a revamp of what you eat!

Though if you clean up your diet and have a new exercise routine you may end up losing fat and muscle it's a fine balance! What dom has suggested is good but i'd personally drop the cardio days, instead do a cardio warmup before your weights workout.

So it will end up looking like this, as a relative beginner you'll need those rest days to prevent exhaustion. and this increase in exercise activity will more than help you loose the fat!

Mon = weights, full body workout
tues= rest
Wed = weights, full body workout
thurs= rest
Fri = weights, full body workout

Choose 1 compound exercise for each body part, abs, back, chest, legs,
something like,

crunches
Lat pulldowns
Dips
Incline benchpress
squats

go ahead If you want to add a bicep move, but you will be working them by default when you train your back! this should take you about 45mins to an hour (as long as you don't start chatting in the gym)

have a sugary drink like lucozade straight after your workout!

10-20 mins cardio warm-up before your weights,

as a beginner you can shed fat easily and add up to twenty pounds of muscle if you do things correctly, as long as you don't overdo things and eat correctly, eating a balance of carbs, protein and good fats