weight loss & muscle gain

[guitari12]

Im 17 and iv recently started trying to get fit. Im 5"10 and weigh 204lb (overweight). I want to lose weight while building muscle, i go to the gym 5-6 times a week where i divide my time between rowing and running, and strength & resistance training. I eat a lot better than i used to, although I do not keep track of my calorie intake.

I am looking for some general tips to make my workouts more efficient? i have also considered low-fat protein shakes to build muscle? any advice would be appreciated

 

[cravefitness]

Start keeping track of your calories. You probably want to get around 1500 to 2000 calories (actual amount changes depending on certain variables I.E. amount of training you do). If you get too many or too few calories you won't lose weight. Have a high protein diet to gain muscle. Make sure you get protein in your body within 30 minutes of a workout. To help lose fat, do a good amount of cardio everyday with weight/resistance training and calisthenics. A good way to keep your metabolism up is by having 5 meals a day instead of 3 (but keep in mind the amount of calories you take in total).