17 year old in need of help.

[LittleBear93]

Im 17 years old, 6'0 and 190lbs. Ive been ashamed of my body for as long as I could remember and I want that to change...ive made it my New Years Resolution. Ive bought a bench, bar, dumbells, resistance bands and I already owned a treadmill. I guess the best thing to do before I ask some questions is post a pic of me currently...



Basically I know there is no quick and easy solution to getting into shape but I dont just want to loose weight, I want to build defined muscle. So, should I try and bulk than cut? Or just cut what I already have? Im very open to any suggestions!

If it helps, id like to have an end result of something like the following picture....

 

[digge_user]

You are 17 years old that is your main advantage. Now, you need not be ashamed of anything. You can change your body.

First things first. You should start up with a program and be consistent. That is the key

Next you need both strength training and cardio workouts. You should do 3 workouts per week.

It should be strength training followed by a maximum of 45 minutes of cardio exercises.

for strength training you should do compound movements like squat, bench press, over head press, deadlift and rows. It would be easier when you use barbells to increase weights.

For cardio running, swimming, etc. You should start with something and build up your stamina and speed and go towards the 45 minutes goal.

Next part is the diet and recovery. You should eat around 3000 cals and have a minimum of 8 hours sleep. Eat more of protein and less of carbohydrates. Never deprive yourself of carbohydrates or fat sources from food. Eat veggies and follow this for a long time. And you will be where you want to be.

You can also visit this blog: [link removed]

 

[LittleBear93]

You are 17 years old that is your main advantage. Now, you need not be ashamed of anything. You can change your body.

First things first. You should start up with a program and be consistent. That is the key

Next you need both strength training and cardio workouts. You should do 3 workouts per week.

It should be strength training followed by a maximum of 45 minutes of cardio exercises.

for strength training you should do compound movements like squat, bench press, over head press, deadlift and rows. It would be easier when you use barbells to increase weights.

For cardio running, swimming, etc. You should start with something and build up your stamina and speed and go towards the 45 minutes goal.

Next part is the diet and recovery. You should eat around 3000 cals and have a minimum of 8 hours sleep. Eat more of protein and less of carbohydrates. Never deprive yourself of carbohydrates or fat sources from food. Eat veggies and follow this for a long time. And you will be where you want to be.

You can also visit this blog: [link removed]

Thank you very much for the information. Also, if I wanted to get a more toned and lean body should I try and do more cardio and specfically interval training. Although, when it comes to interval training im almost completely in the dark. The most I would know what to do is running in intervals, im not sure what other exercises or routines there are for interval training. Ive heard plyometrics is good fat loss though.

Now that I think about it, id rather slim down and become a lot leaner and toned than bigger. Like this for example...[link removed]. So if I wanted to go that route would interval training be the best?

 

[digge_user]

By Interval training, I guess, you mean HIIT. HIIT would be too taxing for you. The best way to go is to do modearte cardio for 3 months or so, till you build the stamina. Then you can do HIIT. Running is the best HIIT available. Get a timer like gymboss timer, do 30 sec fast run and 10 sec rest intervals. Move towards 8 such intervals. But, before jumping into interval training improve your stamina.

And the main thing is muscle mass per pound is more metabolic than fat mass per pound and muscle is denser than fat. You will get a leaner look. Though for a shredded or lean look, after 3 months of strength training and moderate cardio with good diet hit HIIT. But, don't let go of your strength training, you need to at least maintain your muscle mass.

 

[LittleBear93]

By Interval training, I guess, you mean HIIT. HIIT would be too taxing for you. The best way to go is to do modearte cardio for 3 months or so, till you build the stamina. Then you can do HIIT. Running is the best HIIT available. Get a timer like gymboss timer, do 30 sec fast run and 10 sec rest intervals. Move towards 8 such intervals. But, before jumping into interval training improve your stamina.

And the main thing is muscle mass per pound is more metabolic than fat mass per pound and muscle is denser than fat. You will get a leaner look. Though for a shredded or lean look, after 3 months of strength training and moderate cardio with good diet hit HIIT. But, don't let go of your strength training, you need to at least maintain your muscle mass.

Thank you greatly sir! I'll be starting tomorrow, and I can't wait to get going. Me and my step-dad are having a bit of competition between ourselves to stay motivated haha. I'll try and post pics every 2-3 weeks or even every month.