Okay. I am 16 years old. I am a little on the heavyset side but i just bought a gym membership. I dont know much about the gym but i know how to use all of the equipment. I am aiming towards turning the fat i have into muscle. Sort of lose weight and gain muscle at the same time. Can anyone give me some advice please?
You are using an out of date browser. It may not display this or other websites correctly.
You should upgrade or use an alternative browser.
You should upgrade or use an alternative browser.
Need some advice.
- Thread starter GiLLiUm45
- Start date
The thing that is going to decide whether or not you will lose the fat is your diet.
How many calories are you eating a day?
What is your BMR? If you don't know google it.
To lose your fat you need to be in a deficit diet. It is also beneficial to do strength training, 3 full body workouts a week. Doing regular cardio will compliment your diet and allow you to lose weight faster.
At first when you strength train, you will lose fat and gain muscle at the same time. These are newbie gains but eventually to gain muscle you need you need to be in a surplus diet
Surplus diet = Gain muscle, gain some fat ( how much depends on your diet and routine)
Deficit diet = Lose fat, lose some muscle ( again depending on your diet and if you do strength training )
How many calories are you eating a day?
What is your BMR? If you don't know google it.
To lose your fat you need to be in a deficit diet. It is also beneficial to do strength training, 3 full body workouts a week. Doing regular cardio will compliment your diet and allow you to lose weight faster.
At first when you strength train, you will lose fat and gain muscle at the same time. These are newbie gains but eventually to gain muscle you need you need to be in a surplus diet
Surplus diet = Gain muscle, gain some fat ( how much depends on your diet and routine)
Deficit diet = Lose fat, lose some muscle ( again depending on your diet and if you do strength training )
starting today i plan on changing everything i do especially the things i eat. I dont know my calories per day but i imagine they are alot. I used the BMR calculator online and it is 2191.4.
I plan on losing alot of weight because up to this point i really didnt care. I am 5'9" and 220. I know bad :/ but i plan on losing alot of weight and gain some muscle while in the process then once i lose the weight i want to then gain more musle.
What do you suggest eating on a daily basis to help me lose weight and what do you suggest me to do on the 3 day workout?
I plan on losing alot of weight because up to this point i really didnt care. I am 5'9" and 220. I know bad :/ but i plan on losing alot of weight and gain some muscle while in the process then once i lose the weight i want to then gain more musle.
What do you suggest eating on a daily basis to help me lose weight and what do you suggest me to do on the 3 day workout?
Slowly start cutting down on the amount of processed foods and junk food you eat, and eventually cut them out completely. Try your best to eliminate sugary drinks because they will add up your calories fast. Only water.
As for what to eat, what i did was instead of eating what i usually ate for a snack i filled myself up on fruits and veggies and allowed myself to eat as many fruits as I wanted, and I still lost the weight. Though be warned, fruits are not void in calories, but they are low in calories and much better than what your used to eating.
For now, just try to pay more attention to what you eat and how much your consuming, learn to pay attention to the nutritional bar and choose foods with the least amount of sugar, cals, etc.
You don't want to go too far under your BMR because then you will lose a significant amount of muscle alongside the fat.
As for the workout, i am not completely sure as to what you should be doing, but here is the FBW i am doing:
A
squats
bench
rows
iso-u choose
B
deadlifts
chinups
dips/military press
iso-you choose
workout 3 times a week, and alternate workouts A and B. dont do workout A or B twice in a row
As for what to eat, what i did was instead of eating what i usually ate for a snack i filled myself up on fruits and veggies and allowed myself to eat as many fruits as I wanted, and I still lost the weight. Though be warned, fruits are not void in calories, but they are low in calories and much better than what your used to eating.
For now, just try to pay more attention to what you eat and how much your consuming, learn to pay attention to the nutritional bar and choose foods with the least amount of sugar, cals, etc.
You don't want to go too far under your BMR because then you will lose a significant amount of muscle alongside the fat.
As for the workout, i am not completely sure as to what you should be doing, but here is the FBW i am doing:
A
squats
bench
rows
iso-u choose
B
deadlifts
chinups
dips/military press
iso-you choose
workout 3 times a week, and alternate workouts A and B. dont do workout A or B twice in a row
I suggest you diet, do weight training, and also do cardio regularly
When you think you've lost enough weight you can minimize or cut out the cardio and concentrate on weight training and eating enough to build muscle
Whether your trying to lose fat or gain muscle, weight training is a must.
When you think you've lost enough weight you can minimize or cut out the cardio and concentrate on weight training and eating enough to build muscle
Whether your trying to lose fat or gain muscle, weight training is a must.