What exercises to do?

8

8azza8

New member
Hi guys, i need some help and advice regarding my diet/weight. I am 19 years old and weight 86 kgs. I am approx 5"10 . I am fed up with my appearance, i have big thighs, a big stomach, and worst of all manboobs. I have tried to lose weight previously but to no sucess, as i lacked motivation. However, im now starting University in september, and this has encouraged me to get fit and lose the fat! I have been attending a gym around 2 months now weightlifting, using the treadmill eg. i used to be 90kg, and have dropped to 86kg by going to the gym. However, i didnt used to watch my diet and just ate anything. I play football but i get out of breath after around of 15 mins running, dont get me wrong, i do try!

Now im serious about my diet, i have purchased weights (barbell and dumbell set) i do these at home every day for around 1 hour, and use the exercise bike i have for around 30 mins. I take supplements such as creatine capsules and Maximuscle promax ( dont get me wrong, i know im fat but i do have muscle ) . I would just like some advice on how to lose the weight, whether what im doing now will help me, or not?
And if anyone could suggest a diet for me?
My typical day now is:

Breakfast : 2 weetabiks with maximuscle promax (half milk and half water) poured over them.

Then i wont eat until lunch time,which i then eat something like a bag of twiglets and get a drink.

I arrive home at around 3pm, i study and do my weights. I will eat some of my protein bar after doing weights, and take my shake.

Dinner: I will prob just eat whatever im given, and add salad!

I know i dont eat the right foods, and any advice would be very gratefull ? Thanks.

I would also like to know what exercises will help will osing weight, especially from the upper chest .
 
Best advice on how to lose weight is to fix your diet. It's extremely carb heavy. You should be focusing on veggies, lean proteins, healthy fats, and whole grains ... pretty much in that order.

Ditch the "musclemax" and the supplements. They're not going to help you lose weight or shape up.

Eat real food. Eat lots of veggies. Eat lots of lean protein. Do exercise - weight lifting and cardio. That's pretty much the basics in a nutshell.
 
It would be helpful for you to track your bodyfat % as much as your weight.

You can really only do one thing at a time. Lose weight or build muscle. Since you enjoy playing football, why not try to do more cardio base workouts? Weights are also important but I'd lean towards cardio and as you get closer to your ideal weight then shift more towards weights (where those supplements will actually help. You don't need them now.)

Get some fruit and try to have 2 peices/day. I find that helps a lot when I'm away on business and the temptation to get off-track is pretty high.

As far as I can see, all the fancy diets in the world mean absolutely nothing if the person doesn't have will-power. You seem to have the will-power so just cut back on eating stuff that comes wrapped in plastic.
 
I would advise you to track the body fat. It is only depressing in the beginning and you just need to stick to a calorie limit that will allow your body to lose weight on its own, the way it was designed to do.

The steps:

1. Figure out how many calories does your body need.

2. Eat 600 or 700 calories less than that

3. Drink 3 liters of water per day. 2 - 12 ounce glasses of water before every meal and 1 -12 ounce glass before anything else you eat during the day.

Please ask questions if you do not understand this.

Nice work on getting yourself to this point.
 
dobner said:
I would advise you to track the body fat. It is only depressing in the beginning and you just need to stick to a calorie limit that will allow your body to lose weight on its own, the way it was designed to do.

The steps:

1. Figure out how many calories does your body need.

2. Eat 600 or 700 calories less than that

3. Drink 3 liters of water per day. 2 - 12 ounce glasses of water before every meal and 1 -12 ounce glass before anything else you eat during the day.

Please ask questions if you do not understand this.

Nice work on getting yourself to this point.
Click to expand...

Hi, i used a calorie calculator application on my iPhone , entered my weight and height, it said i need to eat 1370 Calories a day. (im not sure if this is accurate, do you reckon it is?) I currently weigh 188 pounds and am 5"10. So as the RDG is 2500 for males am i eating too little calories?

Kara, thankyou for your advice, i will ditch the Maximuscle, and Creatine tablets, they are close to finishing anyway so i may as well finish them. I have started to use my stationary exercise bike for around 30 mins a day. I have3 just come off it, and i have been sweating enormously under by manboobs.. Ive been reading about fat can be burnt anywhere in the body and the chest could be last - but in my case is my chest 1st? Therefore if this is the case, should i carry on doing this, as the fat is sure to come off sooner than later right?

Ian, thanks for your advice, i have started to eat at least 2 pieces of fruit a day, and i will start playing more football!

I dont know what you guys can suggest about my diet, but as i have said above i have started using a calorie counter on my iphone. This was what i ate today:

Breakfast:
40g of Kelloggs Branflakes with milk (full-fat) 107 Calories (not including milk) I should really switch to skimmed?

Snack: Nutrigrain Apple Bar - 3g fat - 130 Calories
Apple

Lunch : Hot Dog (i know its not very helpful but im struggling on what to eat, would it be alright to eat a Ham sandwich or something every day, and have a banana also ?

Yazoo Milkshake 100ml - 65 Calories - 1.2g fat

Snack :
More fruit

Dinner:
I will eat what im given, most likely will be either lentil beans, chicken dinner, some sort of potato dish - i will add a huge portion of vegetables with my dinner.

I dont think im eating enough protein, could you suggest what to eat? Also i have been contemplating joining the gym again to use the benchpress (i have one at home with weights but im doing it on the floor atm, need to buy a bench) and the treadmill and other various weights.. but you say i should concentrate on one thing - either losing weight or lifting weights? I can still do both right? as ive heard benching tones your chest (helps to lose manboobs) Please correct me if im wrong.

Any help would be much appreciated. And everyone thankyou for your advice so far :cheers2:
 
Hard to believe but I made a big mistake in original post. I meant to say:

I would advise you NOT to track the body fat. It unnecessary and distracting.
 
Where you sweat has nothing to do with where you're losing fat. You will lose fat as your body is genetically programmed to lose - for some people that means they lose first in their legs and arms, some people in their torsos. For many people stomach/thigh fat is the last to go. It just all depends on the person.

I will say this to you - quit obsessing about the "manboobs". Seriously. Your body is not a bunch of individual parts stuck together. It's a whole body. Think of exercising your whole body and eating healthily for your whole body. You're obsessed about this one part of your body and what you're eventually going to do is exercise to the point that you create an imbalance. If you work your whole body, your WHOLE BODY will look good and become healthy. Including your chest.

As far as eating:
1370 calories is too little for you. There is a sticky thread about how to figure your calories - read it and use that calculation. I'd say for your height and weight, about 1800 calories would be reasonable to start.

Start educating yourself on nutrition rather than expecting people here to tell you what to eat. Start looking up the values of the food you eat. Register for a free account on fitday.com or livestrong.com and start entering the foods you eat on a daily basis. You'll start to see how nutritious they are, which will help you make better decisions.

For sources of protein: do a search here on the board. There are literally hundreds of threads on how to add protein to your diet.

It's not that hard ... and eventually it'll become second nature .. but you do have to take the time to learn it first.
 
Follow my directions above and you will get results. Get a good whole body strength fitness program - chest, shoulders, back, biceps, triceps, abdomen. Watch

1. Form - slow reps, breath even,

2. Weight - I do 15 reps of whatever weight I can do. Don't try to lift a lot of weight to "spot reduce" anywhere. It won't work as Kara says above.

3. Close your eyes while you do it and concentrate on your breathing.

This is my routine for the last 30 years and it works. I get a lot of young guys asking how I stay in shape.

Frank
 
It depends on how healthy you want to be, how much you want to eat and who much you weight you want to lose.

If the health part is what worries you, you just have to do 45 minutes a day for 3 days a week, and it's highly recommended it that you do an a aerobic exercise.

If your goal is doing exercise so you don't gain weight, and eat all you want, then you have to make 8 hours a day for 5 days a week, and you can eat 20,000 calories a day, ok maybe not that much, that is what a good sportsman with great metabolic can eat. If you have an average metabolic you could eat more than 10,000 calories a day, and you wouldn't get fat. How much is 10,000 calories?? It is eating 25 double cheeseburgers from MacDonald's; of course if you do this your cholesterol would go in to the sky, you get the idea of how much you can eat with all these exercise, it's really a lot, still there are some people that do these in their normal life and they don`t do all that exercise, in most times they don't do exercise at all, if you are one of these people you should try to eat a lot less, and decreased your amount of food every month and if you combined this things with another method of losing weight, like some natural products or some medicine it would be really helpful.

If your goal is to lose weight, then you can make all the exercise that I mentioned, but you have to eat like 1500 calories, of course if you make less exercise you have to eat fewer calories but not less than 800. Normally will be fine if you do 2 hours a day for 5 days a week exercise and you eat 1000 or 1200 calories. The problem with these types of diet is that you suffer from hunger it could be really painful some times, and you could drop the exercise and the diet if you're not that mentally strong.

But don't worry I have some banner links to pages that sell food with really low calories or pages that sell natural products so you don`t suffer from hunger. So whatever is your goal, just do exercise and have fun.
 
Just seen this thread: I know its a bit too late but wanted to post about the maximuscle and creatine suppliments, you made a commend about "They are nearly gone so I may as well finish them"...

Please, if you find yourself in this position again, just bin the unfinished product! It keeps you further from your goal, the more you eat, the more you have to not eat to compensate. Its better that you just bin what you don't need anymore, its far easier to chick something in an actual bin then it is to cut back your eating that bit further for that bit longer and do that bit more exercise to make up for "finishing" something!

Hope the dieting is going well for you though.
 
I would stop taking the creatine and whey proteins. I would focus on losing the weight first. Do more cardio and less weights. Also watch your carb intake.
 
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