16 years old,243 pounds(110 kg)/ height 5,8 . and REALLYneed help with weight loss.

[Itstime96]

It's time.
I always do this every summer i treat weight loss like something on bucket list, but i just have to get serious. At the beginning of the school year and i weighed 220 and i thought i gained 5- 10 pounds, but now i was honestly surprised. I need to lose weight like right now. I have a final tomorrow and I honestly could care less right now.
MY goals:
1)by the end of summer lose at least 40-50 pounds(crazy i know, but I am determined)
2)lose weight but build muscle, the reason why is because i don't want to get loose skin. i was reading article about how balance both muscle building and weight loss
And if this helps- (my family are filled with body builders/ healthy people -brother#1 was huge had huge biceps and chest(as big as my head biceps), brother #2 had six pack and some build. My dad was a semi-professional soccer player.)
3)I want to focus mostly on chest loss-(i have man boobs, huge like c-cup. I know its really embarrassing. THIS IS A TOP PROIROTY I NEED TO LOSE THIS, IT IS JUST EMBARSING)
4)I want to improve my lifestyle. I tried so many different ways of losing weight and it keeps failing and then i end gaining weigh(happened this year). I want to know how to remain on the right path. I dont just want to learn how to lose weight, i want to learn how to keep it off
Problems:
1)I am a muslim and ramadan is coming up. And it is a holiday where Muslims wake up at around 4 and eat then from sunrise until sunset we cannot eat or drink. then at sunset we can at eat until the sunrise and we start all over again. it begins july 8and goes on unitl augest 7 or 8
- i will start whatever you tell me on friday june 14 because i have finals
2)Dont have access to gym -but i have basket ball court and jogging field half a mile from my house
3)Dont have much equipment only 2 dumbbells with 2 5 poundweights on each one(total 10 on each one)- i can buy more
Conclusion:
I need help guys this schedule that i have with this body, the lack of equipment, and support will prove to be a challenge. But i know i can overcome it.
What i might do
Is:
lose as much weight as possible until july 8th then focus on muscle building exercises along with some weight loss or the opposite
What i need from you guys :
I need to know what kind of foods to eat, what types of exercises, lose weigh fast than build muscle or lose weight and build muscle at the same time? And how i should cycle through like 1 mounthe specfic excersise and food or something like that.
I basically need help anything will do.
Please i am stuck in a predicment and need help. Sorry for all spelling and grammar mistake.
Thank you, Steve

 

[Goldfish]

1) You're talking about losing roughly 4lb/wk in order to lose 40-50lb by the end of summer. 4lb is 1.8kg. There's roughly 9.5kcal in each gram of fat, so 9,400kcal/kg, so you're looking at a weekly calorie deficit of roughly 17,000kcal, which means a daily deficit of about 2,400kcal. That's roughly how much the average adult eats per day (according to my cereal boxes, which I assume to be wildly inaccurate, but let's go with it), so without exercise, your goal is the equivalent of not consuming anything other than water for three months. Most medical practitioners, nutritionists, fitness experts and allied health professionals agree that that's a bad idea. This is all assuming that your metabolic rate won't decrease from the sharp decrease in energy input; but unfortunately for people trying to lose weight (and fortunately for people who don't have an affluent access to food), your metabolic rate will decrease in response to the drastic decrease in energy consumption.

Most people while exercising can burn roughly 5-10kcal/min; if they burn more than that in any individual minute, it'll usually result in more rest in the following minutes, balancing things out. That puts an hour's worth of exercise at 300-600kcal (450kcal average), which is also about as much as is found in a home-cooked meal of meat and vegetables without added sauces/sweeteners/fat. So, for every meal you consume, in order to lose 4lb/wk (without taking into account reduced metabolic rate), you're looking at an hour of training per day. That may be somewhat manageable during ramadan (although food is fuel; lack of fuel generally means lack of exertion, so maybe not), but when ramadan's over and you're eating 3-5 meals a day, that's going to be problematic. Again, it'll probably be even harder to lose weight that quickly, due to your metabolic rate decreasing in the absence of food.

It's generally recommended that adults only aim to lose 1-2lb/wk (I prefer to stick with the more conservative 1lb/wk than 2lb, as it's generally more attainable and maintainable). Due to growing bones (which need nutritional input), it's generally recommended that teenagers lose weight at half this rate, so I can't in good conscience recommend that you lose more than about 10lb over this summer. That may not be what you want to hear, but it's going to be much safer, much more realistic, and a much more pleasant experience for you to do that. You can then continue losing 5-10lb/season, getting rid of 20-40lb/year.

2) As for building muscle, there's really not much you can do with 10lb DBs. They're okay for some isolation exercises, and for some compound movements very early on, but you're really going to want access to heavier weights if you want to build much muscle mass. And, like weight loss, that's going to be a more long term goal. Just as I'm recommending losing your target weight over a year rather than a season, I'd recommend putting in a year's worth of consistent training in order to develop your musculature -- and that's on a good routine with viable equipment. You don't necessarily need a gym membership to train productively, but it is a good way to go if you can gain such access. You might want to look into calisthenics (looking into military fitness would be a good place to start) and sandbag training.

3) You can't spot reduce, but that doesn't mean you can't lose the moobs; it just means that you're going to have to lose fat all over the body in order to lose the moobs.

4) Focus more on healthy food than food restriction. Most of the love and hate we have for various foods is based on emotional associations with the food (for example fast food is social and fun and a treat/reward and a little bit naughty because we all know how bad it is for us; while steamed vegetables or boring and gross and something we have to suffer because they're good for us and because kid's books and TV shows raised us to consider eating vegetables to be a chore), rather than what our taste buds tell us. If you put aside the negativity associated with vegetables, they'll be far more pleasant, and if you put aside the party associated with McDonald's, it'll be far less rewarding. That's one of the biggest barriers to overcome with living a healthier lifestyle, is changing how you relate to your food. Remember, everything's an acquired taste; the things you like are mostly just things that you acquired a taste for when you were too young to remember it. For fruit and vegetables, the greater the range of colours (so red, green, orange and purple is better than just green and orange), and the greater the depth of colours (dark green leaves are better than the white bits are the core of a lettuce), the better. In general, the closer food is to how it was when it was first picked/killed, the better (so long as sanitation and cooking is dealt with appropriately). If you look at something and have no idea what it's made of, it's probably not your best choice of food. If you've never seen a Coca-Cola tree, there's a reason for that.

 

[Itstime96]

So what type of workouts do you think i should. Or Do you think I should just jog and do some sports like basketball and stuff. and i understand what you mean about not losing to much weight but should i focus on weight loss excercise or should i fit in muscle training in the workout. Sorry if the wuestion doesn't make since.
Thanks for the response, Steve

 

[Goldfish]

Again, I'd be looking into military fitness workouts if you don't have much equipment.

There aren't really weight loss exercises, per se. Both cardio and resistance training burn calories.

I'd be starting with variations of squats, lunges, step ups, glute bridges, push ups (starting on an incline to make it easier), pull ups (starting with your feet on a chair to assist the movement) and inverted rows. Most of these exercises use up a similar amount of energy to running at the same intensity for the same duration, while putting less stress on your joints and working your muscles more.

If you can do that and play some sports, even better.

I wouldn't do much jogging, due to the impact forces on your joints. Jogging is safer as you get leaner, but not a great activity for getting lean just because the repetitive high impact forces increase the risk of injury.