Weight Loss AND Body Building

[ergherg]

Hello! I am new here, this is my first post! I was not sure weather to post this here or in the body building section.

I am a male that falls in the 18 - 21 age group, and I would like to loose some weight but at the same time
build some muscle mass (but I don't want to be bulky, but I do want "some" muscles ). I was considering learning the Aikido martial art a while ago, but I am unsure if this will provide what I am looking for. I am kinda a nerd and an avid P.C gamer :action2: (so needless to say,
I don't do too much exercise [I go running once a month... maybe]), and I am probably going to end up excising causally
for a few years), I am in decent shape (about 5'9 and 180 pounds, I don't look that heavy though) but I have realized
that now is the time to get my body in shape while it is at its prime. I would like to build some muscle as quickly as
possible (I am sure everyone does), and I was wondering if I could get some advice on how to achieve this, I do have a couple
of health problems including (now minor) tendonitis in the wrists, low muscle mass in the shoulders (I once dislocated my shoulder while sitting in
a chair stretching :confused4, asthma, and low muscle mass/flexible tendons in the knees (they actually invert :confused4: , I have had
physical therapy though, and I remember the exercises ). My exercise experience consists of loosing a ton of weight a few years ago through good diet, and running a lot every day (which I have not done much of since).

I am sure there are a million of these posts, and I probably sound like a total noob, for which I apologize.

Any advice is appreciated

Thanks!

 

[allcdnboy1]

How is your diet? That is key. Eat healthy (I prefer lots of protein and vegetables). Next, exercise. Start slow. There are a lot of exercise routines you can do at home that take 20m and will give you a good workout. You don't want to start too big, otherwise you can risk injury. Check neilarey.com for a whole list of exercises (and challenges) that can easily be done at home. If you have a little bit of equipment (bands, balls, etc), check out our exercises: Free Exercises, Exercise Instructions, Custom Workout, Personalized Workout, Ab Exercises, Abdominal Exercises, Training Programs

No matter what you decided to do, be consistent. Pick a routine and diet that you are sure you can maintain.

 

[JustinRVA]

Well, when you first start out you will experience "newbie gains" in which, regardless of your calorie intake, your body will build some muscle because it isn't used to what you're doing. Now, as far as building muscle while losing weight, those are pretty much oil and water. Putting it simply, to lose fat, you need to burn more calories than you take in. This is called eating in a Deficit. To gain muscle you need to eat more calories than you burn. This is called eating in a Surplus. You can't do both at the same time. If you are more upset about how much you weigh than your lack of muscle mass, you obviously would want to cut first. Running on a treadmill 5 days a week isn't going to do what you want it to do though. Eating in a deficit while doing cardio is going to cause your body to seek out nutrients that it's not getting through food, and it's going to start breaking down muscle to get what it needs. Muscle goes away when it's not needed, but that's common sense. You need to get on a weight routine to tell your body that you need that muscle that it's going to eat up so it will go after fat instead. When you have reached a comfortable weight, then bulk up for about 6-8 weeks or so, put on a bit of muscle and fat, then cut again.

 

[CrazyOldMan]

Aikido will not do a lot for your goals, it is a great martial art and I recommend it for people wanting to learn self defence rather than how to assault. It will do more toward your goals than nothing but it isn't designed to make you lean or muscular.
There are some posts here that would help, one by goldfish http://training.fitness.com/young-athlete-development/young-athlete-development-program-50627.html which is set up for young athletes.
A lot of it will come down to what you enjoy doing, can do and have access to. Be very careful of the injuries etc. The wrist issue will give you problems in Aikido and you will have to start at a really low level with gradual build up to avoid aggravating any of the issues.
As AllCdnBoy says find something you can stick at, I would add that you will want to stick at. People generally quit for one of three reasons in the early stages, hating what they do, overdoing it, no results. In terms of volume I put them in order, so find stuff you enjoy, set the bar at the right level and remember this isn't quick fix world so be patient.