Getting Back Into Shape...

J

juggalon9ne11

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okay so im 16 years old and i want to get back into shape....im 191 pounds and im 6'2" and i have a decent amount of body fat that i would like to get rid of but at the same time i want to build ab and arm muscle as well, i dont care on how much i weigh but more concerned about my body comp.

the problem i have is that i dont know what i should do as a diet, exercise plan, or supplements i should be taking/doing, can you guys possible help me out on how to plan an effective way to accomplish burning body fat but gaining muscle mass?

[E] i dont have home equipment so i wanna try to work with what i got... ex. ladders, stairs, full paint cans, heavy boxes, table, heavy objects...im completely new to the whole exercise/eating right idea
 
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The main thing I suggest you do is run. Running will burn that fat and its virtually free (albeit the opportunity cost to you). Another great tool that you can buy, borrow, or already have is a sledge hammer. You can hit so many muscle groups with sledge hammer exercises that is really has become my favourite work tool. Google "sledge hammer exercises" and find articles or video's on it.

One thing I've noticed is that you stated that you wouldn't mind purchasing supplements. Forget the supplements and use that money for a gym membership. You'll just have to get your nutrients from real food.
 
Haha 16 and getting back into shape? ... On the oylmpic fast track from 10-13 then he got a sloppy, too much late night boozin, smokin and womanizing at 14 started to take its toll. But know he's rehabilitated and getting back what is left of a once bright and promising future.

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If you focus on fat loss and incorporate weight lifting into your regiment you will burn quickly (with an appropriate diet). You won't have huge muscle gains durnig periods when you should be cal. deficient, but you should see an improvement in muscle strength and fatt loss by focusing 70-80 % on weight loss excercises and adding a weight lifting regiment.

You can find out your Basal Metabolic Rate to estimate approximately how many calories your body burns when you are sedentary, then you can estimate how many calories you need given your lifestyle (type of work you do/avg day).. To lose weight you will need to eat less calories than you are burning.
 
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at 16 IMO get into a sport,there are team sports like football/basketball etc if you want to build some muscle and lose fat you could try wrestling/martial-arts,or do all of them.
 
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