Starting Picture - Advice needed - Warning!

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Short Fuse

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Cant do pic till 15 posts.

Hi, I'm Tyler, I'm 16 years old, I live in East London, and I just clocked on that i seriously need to sort out my life. For the past few years I've been living a lazy lifestyle, not doing much exercise, which I know is the problem, smoking too much and drinking too much alcohol. All the alcohol drinking and smoking has stopped, ended. Now the exercise part. I used to be a keen footballer, but gradually lost interest. All my friends are pretty fit, and exercise regularly, and I have noone to guide me, so thats why I'm here.

I really need some sound advice, nutritional, and exercise wise, on how to shed some weight and get myself back into shape.

I'm 91kg, 5 ft 10

My exercise plan to start off with:

Monday - Friday:
2.1 Mile walk to school.
2.1 Mile walk home.

Tuesdays and Thursdays and Saturdays:
1 Mile Run

Workout A:

5 x 25 Squats
5 x 10 Push ups
5 x 25 Supermans
10 x 10 Sit Ups / Crunchees
5 x 10 Burpees

Workout B:
5 x 10 Deadlift
5 x 10 Bench Press
10 x 10 Barbell rows
5 x 10 Military press
5 x 10 Lateral Raise

Monday - Workout A
Wednesday - Workout B
Friday - Workout A
Monday - Workout B
Wednesday - Workout A
Friday - Workout

Sunday: Rest

Is this a good routine to start with?
What should I eat?
What should I avoid?

Help me!
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What football team do you support???

If its Liverpool ill help you. If its Everton, Man United, or Chelsea i wont. :p
http://www.youtube.com/watch?v=Y7xvegPH_Lw

Just kidding. Welcome to the forum. :)

What kind of equipment do you have???
What is your diet like???
How much time per week are you willing/able to spend to achieve your goals???

Here are a few things that might be helpfull:

Training:
http://training.fitness.com/weight-...inefficient-split-maybe-read-first-34522.html

http://training.fitness.com/weight-training/weight-training-101-a-18766.html

RossTraining.com • Index page

RossTraining - Articles

RossTraining.com • View topic - WORKOUT OF THE WEEK ARCHIVE

Stew Smith Archive - Military.com Military Fitness Center


MapMyFitness.com - Map your Running Routes. Find Runs. Join our Community of Running. Runner Social Network. Calculate Calories, Online Pedometer, Distance, iPhone, and More.

Motivation:
http://training.fitness.com/wellness/chillout-log-chillen-25737.html

Nutrition:
http://training.fitness.com/nutrition/lv-s-grocery-list-19098.html

http://training.fitness.com/nutrition/nutrition-101-a-32846.html

Calorie Calculator

FitDay - Free Weight Loss and Diet Journal
 
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wesrman said:
What football team do you support???

If its Liverpool ill help you. If its Everton, Man United, or Chelsea i wont. :p

Just kidding. Welcome to the forum. :)

What kind of equipment do you have???
What is your diet like???
How much time per week are you willing/able to spend to achieve your goals???
Click to expand...

Man United, of course. :rofl:

Thanks for the links, any everyday tips?

Should I run for 20 minutes? Or walk to and from school (50 minutes each way) Or both? How many sit-ups a day? Squats?

Thanks if you have the time to reply.
 
What kind of equipment do you have???
What is your diet like???
How much time per week are you willing/able to spend to achieve your goals???

Depends on your answers to these questions.
 
wesrman said:
What kind of equipment do you have???
What is your diet like???
How much time per week are you willing/able to spend to achieve your goals???

Depends on your answers to these questions.
Click to expand...

My diet - pretty healthy, no junk food. Regular protein/carbs/fruit.

I will spend all the time I have...

I am clueless on the routine I have.

I have a bunch of freeweights. Thats about it.
 
Start by doing some bodyweight exercises 2 or 3 times per week (mon, wed, fri)and walking/running 2 or 3 times (tues and sat). Also walking when you can is a good idea as well as taking the stairs etc. If you cant run for a long time just run for a bit then walk for a bit.

2 or 3 sets of each of these exercises on mon, wed and fri (or mon and fri at first then add in wed after a couple weeks).

Squats
push ups
chin ups (assisted by a chair if u have to)
supermans
sit ups or crunches
burpees

Use youtube or google to find the proper form before doing the exercises.


Read the links i gave you to sort out your nutrition and learn more about trining.
 
wesrman said:
Start by doing some bodyweight exercises 2 or 3 times per week (mon, wed, fri)and walking/running 2 or 3 times (tues and sat). Also walking when you can is a good idea as well as taking the stairs etc. If you cant run for a long time just run for a bit then walk for a bit.

2 or 3 sets of each of these exercises on mon, wed and fri (or mon and fri at first then add in wed after a couple weeks).

Squats
push ups
chin ups (assisted by a chair if u have to)
supermans
sit ups or crunches
burpees

Read the links i gave you to sort out your nutrition and learn more about trining.
Click to expand...

I'll get on that today, mind if I message you later on with any questions?

If i do some freeweight training, should I use heavy weights, with only a few reps? Or lighter weights and more reps?
 
Id do that routine for a couple weeks before you hit the weights. Bodyweight stuff will make you work hard, which will in turn make you lose weight.

Or you could alternate between the 2 workouts.

The routine above would be workout A and the one below would be routine B
3 sets of each:
Deadlift
Bench Press
Baqrbell rows
Military press
Lateral raise
Chinnies


Mon A- bodyweight, wed B- weights, fri A- bodyweight then mon B- weights, wed A- bodyweight, fri B- weights etc.

Stick too 8-12 reps if you're using weights for now until you get form down pat.

Post your questions here so u can get other peoples opinions too.
 
wesrman said:
Id do that routine for a couple weeks before you hit the weights. Bodyweight stuff will make you work hard, which will in turn make you lose weight.

Or you could alternate between the 2 workouts.

The routine above would be workout A and the one below would be routine B
3 sets of each:
Deadlift
Bench Press
Barbell rows
Military press
Lateral raise
Chinnies


Mon A- bodyweight, wed B- weights, fri A- bodyweight then mon B- weights, wed A- bodyweight, fri B- weights etc.

Stick too 8-12 reps if you're using weights for now until you get form down pat.

Post your questions here so u can get other peoples opinions too.
Click to expand...

Thanks alot, you've been a great help.
 
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wesrman said:
Your diet will play a huge role so read those links i posted.

Good luck. :)
Click to expand...

It will be quite tricky, since I only live with my mum, I hardly get time for her to make appropriate meals, or do specific shopping.

I'm guessing skipping a meal is bad, yes?

My daily maintenance calorie intake is 2577.924, and it says I should take away 500 give or take, so 2000 calories.
Is there any way to calculate how much I'm burning?
 
Last edited:
You're daily maintenance is how much you're burning.

Yes skipping meals is bad. Think of your metabolism as a fire. You have to keep adding wood to the fire to keep it burning steadily.
 
wesrman said:
You're daily maintenance is how much you're burning.

Yes skipping meals is bad. Think of your metabolism as a fire. You have to keep adding wood to the fire to keep it burning steadily.
Click to expand...

Is adding wet wood better than adding no wood?

As in chocolate or whatever.
 
Its best to try to stick to nutritious food. If you plan ahead it shouldnt be that hard to have healthy meals and snacks.
 
wesrman said:
Its best to try to stick to nutritious food. If you plan ahead it shouldnt be that hard to have healthy meals and snacks.
Click to expand...

Well I'm poor, and my mum refuses to buy lunch for me, so either I eat nothing or I buy something during lunch, and I've had salads before but they add up, know of any cheap nutritious food? I couldnt see any easy ones I could take to school daily with me on that list on the link you posted.

I'm going now for a run. I'll check back here tommorow.
 
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My exercise plan to start off with:

Monday - Friday:
2.1 Mile walk to school.
2.1 Mile walk home.

Tuesdays and Thursdays and Saturdays:
1 Mile Run

Workout A:

5 x 25 Squats
5 x 10 Push ups
5 x 25 Supermans
10 x 10 Sit Ups / Crunchees
5 x 10 Burpees

Workout B:
5 x 10 Deadlift
5 x 10 Bench Press
10 x 10 Barbell rows
5 x 10 Military press
5 x 10 Lateral Raise

Monday - Workout A
Wednesday - Workout B
Friday - Workout A
Monday - Workout B
Wednesday - Workout A
Friday - Workout

Sunday: Rest

Is this a good routine to start with?
What should I eat?
What should I avoid?
 
Way too much.

3 sets of each exercise on mon, wed and fri and cardio 3 or 4 times per week will do the trick. You have to give your body time to recover.

Read the links i posted. There is tons of info on nutrition.
 
wesrman said:
Way too much.

3 sets of each exercise on mon, wed and fri and cardio 3 or 4 times per week will do the trick. You have to give your body time to recover.

Read the links i posted. There is tons of info on nutrition.
Click to expand...

Why is it too much? Will it not just increase the speed of weight loss, I can easily handle it. Should I be grouping exercises into body groups for specific days?

I've read all the nutrition links over and over. I've gathered that I have to eat small portions, 4-6 times a day, and 85% of each meal should be one food group, Protein/Carbs/Fat, and I should drink alot of water.
 
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