Fat loss method question

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DanKea

0
Hi, new here :) , just wanted to know something about losing weight (or fat, or whatever the correct term is).

I have always been a little weak willed with things like food, but my main weakness would be exercise, which I can never seem to get into, or want to do. I am very soft (esp. around the middle), although not hugely overweight.

I had heard about, and it sort of shames me to say it, that some people lose fat, and help keep up fitness, with those dance mat computer games. I have never actually used one (I could never use one in public, how embarassing!), but the ones that can be used in the privacy of your own home tempt me a little.

I've read loads of things about it, like for one at amazon, but I'm not sure if it is realistically a good method of exercise. As far as I can figure, it would be like aerobics.

As far as diet goes, well my partner is holding all fronts for that, for the last few weeks all there has been to eat is dairy free foods, and all those sorts of healthy foods. I would like to keep the occasional treat in, like a few beers and stuff every now and then, but again I'm not sure if that would hinder any fat loss (im pretty clueless on fitness, if you havn't already noticed :D).

Oh, before I finish this up, I am 18, Male, 14 stone (yes, that much!) and about 6 foot 1 inch. I know thats not too bad for my height on paper, but on me it is quite fat and squishy!
 
well first off I don't know what the F#^k is 14 stones, you have no reason not to tell us what your weight is not that it makes any difference for this kind of question. moving on your goin to have to get out and run around, if you don't you fat loss will take a much longer than it has too. im going to show you a template to try and follow as best you can. but your not goin to get anywhere if you don't get off your ass do what ever you need to. well best of luck
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template for loosing fat (cutting)
by average I mean you just want to effectively loose fat, without becoming extreme about it. I will try and outline the basics for you, and later on you should make adjustments / additions that will best fit your needs.
all that will be discussed is for optimal fat loss

DIET : -40% protein 40% carbs 20%fat this is a basic layout. "what kind of protein?" well you should eat: chicken,tuna,eggs,fish,beef are all acceptable basically avoid things like fast food meats and other stuff that's just common since. "what about carbs?" mainly oats, whole grains, starchy vegetables, but no fruit. "and fat?" most of your fat intake should be from vegetable oils, seeds and nuts. if you don't like those foods there are some alternatives. -"how many calories?" around 200-300 or 20-30% less than your maintenance level, "how do I know what my maintenance level is?" one way to figure it out is to keep a calorie intake journal for 5-7 days. If your weight stays constant, then you simply divide the total calories consumed by the number of days and you’ll get your daily intake. -liquids: 1-2 gallons/4-8 Liters of water a day is the basic amount you want. you should eat 6 meals a day spaced out 2-3 houres. foods you will want to say away from are: soda, mayo, chips, french fries, ice cream, most salad dressings & oils(except olive oil), cheese. if you can't live without them then go for non-fat and low sugar type things. and lastly don't eat most juices and fruits, it's great for a healthy lifestyle but horrable for fat loss, some fruits are ok like blueberries, strawberries, blackberries, cranberrys. use some common sence and don't try to make drastic changes all in a day, it should be a gradual process. once you get to the weight you like then you can raise your calorie intake up to maintenance.

SUPPLEMENTS: (first tier supps) for fat loss is a multivitamin and some EFA's (essential fatty acids). (second tier supps) protein powders like casein (used before bed) would be the one of choice for fat loss, whey (after workout) is also benifital. thermogenic fat burners or stimulant-free fat burners are usefull in loosing weight, follow the direction on thoes products, they will add an extra boost to your goals (san tight is a good stimulant-free product). I would not bother with anything else like carb blockers, fat blockers, appetite suppressants, and other fat loss products you will see everywhere, with maby the exception of thyroid hormone increasers but usally there is no need for them.

WORKOUT PROGRAMS: almost any program will work. the only thing you will want to add is less rest between exercises and sets, but don't hurt yourself.
alot of these exercises have dumbbell-counterparts.
Chest: Parallel bar dips, Bench Press, Incline Press
Legs:Squats (including front squats), tiff-Legged deadlifts, Calf-raises
Back:Bent-over rows, Chins Bent-legged, Deadlifts (also a leg exercise)
Delts:Military press, Lateral raises
Arms:Close-grip bench, press Close-grip chins
you can find fully detailed workouts.

CARDIO: there are two main types of cardio you should use, first is called slow cardio and the second is called HIIT (high intensity interval training). you should use them in a ratio of 3-1 (IE 3 days of slow and 1 day of HIIT). For best results do cardio 4 times a week for an houre, too much is somtimes counterproductive and too little is well too little. "what is slow cardio?" slow cardio is doing any activity (running, biking, swimming, boxing, etc) with about 75-85% of your max heart rate for an houre. "how do I know what my max heart rate is?" well when you do an activity where you are still able to talk without being extremely out of breath, or another easy way is take 220 and minus your age then take that number and multiply it by .75-.85 which will give you rough percentages of 75-85% of your max heart rate or (HR), of course this is not entirly accurate, cause everyone is different. "ok what is HIIT then?" HIIT works like this first you warm up doing whatever for 5 min then take some time and stretch. after your all ready, start a moderate pace for 1 minute then you move your pace up to 90-95% of you max HR for the next 15-30 seconds, then go back down to your moderate pace for 1 min, then back up to 90-95% and back down agen. you get the idea (moderate for 1 min, then 90-95% for 15-30 sec) do this around 15-20 times and your done.

WILLPOWER: alot of people try to make changes too fast and end up quiting, so don't over do it, this means to slowly change your diet and work your way up to the suggested cardio regimen. if you don't workout already and don't want to that is ok, working out is not required for loosing weight but it will help the main parts are your diet and cardio. by phaledax
 
14 Stones = 88.9056 Kilograms (1 stone = 6.350 kilograms).

Sorry, I've been using stones for so long that I forget to convert to kilograms!
 
Oops! I forgot about pounds too!

phaledax, your guide seems really simple and easy to understand, which makes a change from reading other health websites and seeing all confusing terms that my doctor probably couldnt understand!

Although as far as exercise, I don't really own any equipment like weights and stuff, but my partner has been looking into a running machine (we live in a part of our city that you cannot safely jog or run in, unless you can run really fast when required to, that is).
 
then go to a gym or a park, run up and down a stair well, wait till it's later in the day and run when no ones around, or go swimming, find a school track field or anykind of open area or an empty allyway. find somthing somewhere, there is no excuse even people in white padded rooms can run around, but somtimes it not that obvious look around. just be as active as you can if nothin else pushups, situps and other bodyweight exercises's will be better than nothing. good luck get to it.
 
As embarrassing as it may be to exercise in public while being overweight, I gotta say, you're not gonna get any thinner without it. Think of it as an exercise in humility - which is great for your soul. You're gonna have to decide what's really important to you, loosing weight or what people think.
 
I meant that I would be more likely to be mugged running around this area. But I do live on the 11th floor of a tower block, so stairs could actually be a good idea. When I first moved in I always took the stairs, but then I guess I just got lazy and took the lifts :p I would always feel all hot and bothered after taking the stairs up, but almost, strangely, cleansed, like my blood was flowing properly or summat, I dunno :)
 
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