18 & Overweight

[Notorious LURK]

Hello everyone,

As of now I'm 18, currently 5'10" and weigh 250 lbs.

I need help. My goal is to get to my ideal weight which if I was told correctly was 160-180 lbs (so my goal is to lose 80 pounds. Can anyone recommend any kind of exercises I could do?).

I personally think that the best thing to do would be to simply run a lot (I'm not sure how much, it's the reason I'm asking people here) and to eat healthier. My house is full of a lot of healthy & unhealthy stuff (mostly due to my brothers).

I know I'm a long way from being 'built' but I think I should start strength training after the weight is down, would you agree? And like I asked before, how much should I run and how often? I essentially wanted to know what I should expect since I'm really inactive...for now...

Thanks again

 

[ThePitBull32]

Thats a lot of weight to lose, and since you do not currently train I would suggest going to a personal trainer for an evaluation. But, first of all are you healthy enough to exercise? Being overweight and beginning a tough training program can be dangerous. I would suggest getting a physical if you have not lately. I would incorporate weight training with your cardio from the get-go. Start slow, warm up sufficiently, and make sure do do a cool-down/stretch session. There are lots of workouts out there. Check the stickies! Best of luck to you!

 

[KickBoxer23]

First off I would say diet should be anyones #1 thing to lose weight. Diet is a change of life style, it will be hard but you have to stick with it. Yeah I would start lifting, lots of cardio. Swimming, playing sports, running, whatever. If you can't get out and run one day just do alot of jumping jacks, anything that gets you tired is a good workout. 80 pounds is alot don't expect it to fly off, give it time. good luck.

 

[[ROC]mw6789]

Yeh and running is not necessarily the best first step. Start out walking briskly, because I know that being overweight hurts your joints and ligaments, and running is high impact. I would most definately say if you really want to run, then do a run walk alternating pattern, like jog for 2 mins then walk briskly for 4 mins for a week then for three and three the next then jog for 4 mins and then walk for 2 until you are doing nothing but running. And do them in sets to work it out to give you about 20-24 mins. But as pitbull said start out slow, weight training especially, I will tell you buddy I was one of those guys 5'11 and was weighing in at 260 on my 18th birthday. I cut out all sodas, ate lots of salad, and tuna and grilled chicken, cut out the ranch dressing, and went with vinaigrettes and just cut my cals back, and started to walking and worked my way up to walking about 8 miles a day briskly, and knocked off about 30 lbs in a month and half...It is really not hard to lose weight if you are over weight, the hardest thing is getting through the first couple weeks and training your body. You will find that once you get used to it, it will start to drop off, though there will be plateaus points where you level off, that is when you just push it up a notch and go a little harder. I wrestled in High School, part of the heavy weights, so when i hit a plateau i went to see my old wrestling coach and some buddies and went to work doing wrestling work outs and it would push me right through the thick spot. You just have to want it, and it won't happen over night. Get through the first couple weeks and you wont feel right not working out. Be sure to take some good multi vitamins, to help keep your immune system up, bc cutting back cals you may be losing some key things. And try the Body for Life stuff, and Also look at the book Eating for Life, they are some nice and easy transitioning things to get you started. Because I promise Trying to dive in and totally immerse your self will cause you to quite, so slowly move in to it, it is much safer that way. And yes do get a physical, you may be surprised of what you will find. Good Luck and happy sweating, stay strong and keep pushing.

 

[Orion]

Gradually drop calories until you're at a level you're happy with and eat clean of course (lots of greens and fruit especially). I'd also suggest adding some omega3's/fish oil to your diet.


Start by walking like someone else stated and you could try doing some swimming too.

 

[Bamaispriceless]

To start, I'd do a bodyweight circuit. On Monday, Wednesday, and Friday, just do 3 sets of pushups, situps, and jumping pullups. As far as conditioning, start by walking briskly, and slowly start jogging, then work your way to running, etc.

 

[DanKO]

Also don't overload or think you have to start off going all out, like those 300-pound New Years resolution women you see at the gym for a week then they dissapear. I would worry about eating before thinking about running. Instead of getting that fast food on the way home, stop at a Subway or another sandwich shop and get a footlong of your choice, it's much healther and larger than any top fast food joint; plus it'll make you feel better and give confidence. I stopped drinking soda and went to sandwich shops in place of any fastfood and noticed about a 15 pound difference within weeks, and i wasn't obese to begin with, so larger people can easily lose more than that. In absence of Soda there are hundreds of options such as flavored water and crystal lights.

Good luck man, you can do it, its up to you.

 

[Mat Hamm]

I just want to say good luck, man. I'm in the same boat as you. 5'10" and even more than you. If you don't train in anything yet, I'd suggest you pick up some muay thai or boxing. They're great cardio and from my experience as a fatty they're not nearly as high impact as running. I know what it's like so just stick to it and keep your progress posted.

 

[moobies]

when you get a plate of food, only eat 2/3's of it and leave behind the other 1/3. Stay out of the kitchen area, cause being near the fridge or the kitchen will make it easier for you to eat if you dont' have the discipline

walk everyday, until you can run. If walking is boring, listen to some music or the radio or get some audiobooks, it makes the time go much faster.

Maybe do some bodyweight strength exercises like push-ups etc or go to SnP for a strength routine. Even if you do just one on your first try, it's one more than you did yesterday.

 

[Halfmoon167]

I feel for you.. theres a way out man... will power, so cliche right?
3 years ago I was 5'9 240-250LBs.. I was grossly overweight to myself.

What I did was I started lifting weights to begin with, I would do Bench Press and Bicep curls.
Thats all I did. But I did it 2x a week, and I ate nothing but meat, and very little carbs. I still ate carbs though. I STOPPED drinking soda, I only drink water. Always have ever since.

On days when your confidence is feeling good, start off by playing some basketball or something.. get those ankles moving.. After the soreness stops becoming a problem.. start out with a weak ass jog.. just enough to be movin a little more than a fast paced walk. Do this 3 times a week or whenever you can if you cannot do that. Empty stomach in the morning of course. Become familiar with foods.. but instead of thinking aww shit, leaves and fruits and a little slab of meat is all? To get thru it just pig the fuck out on the meat only.. avoid hamburgers. But stuff those greens and fruits down as well.. THIS IS HOW I DID IT.
As I learned more workout routines I had a 3x a week full body weight lifting plan set up just for myself. The jogging slowely led to faster jogging longer distances.. which eventually transitioned into doing sprints.. As I came more familiar with foods and exercises it all went from there..

Today i'm 5'11 190LBS.. for a while i had stretch marks that made my stomach look like a fuckin' road map. all healed now.. well tanned over..

You can do it man. I did. Piss yourself off, have that little person on your shoulder telling you youre a slab of fat.. what got me through it..

Best of luck to u my friend peace

 

[Wild Dan Hibiki]

i agree with almost everything everyone has said here, but i wouldn't recommend anything to do with jumping movements just yet. especially at your weight it could mess up your joints and ligaments. but i would highly recommend it after you've slimmed down a little.

 

[RETURN_UK**]

My bro only eat 4 times a day salads with a bit of chicken and subway and went gym every day and did 2hours of cardio on the bikes and stepper and lost alot of weight in a year. i think he lost about 4 stones in 1 year

 

[USMCGixxer6]

isnt a stone 14 lbs?

It all will start with your diet bro

 

[Kaws]

Hey man, I know how you feel. I am 5'11" 25 years old and last September I was 289. I was in shape untill a bad knee injury sidelined my active lifestyle, after I got healed up I just got fusterated at how out of shape I was and sat on my a$$. 2 years from 172 lbs to 289 lbs is hell on your body.

First off I would just start with a clean diet for the first week. Then start walking for 30min a day. Biggest thing is cut the refined sugar/flower out of your diet. Drink water, lots of water. Eat every 2-3 hours, keep it small though. Eat a good dense protien meal 2-3 hours before bed.

Do something active that you like, anything. For me it was getting back into BJJ. You will lose the weight at a good healthy pace this way. Don't worry if the numbers go up one week a little. Its probably you just replacing the fat with muscle.

I go for cheat meals other than cheat days, I find I abused the sweets too much if I had a full day. 2-3 a week on the cheat meals is fine.

Just be motivated and you will be on your way to getting back into shape. Don't worry if you have stretchmarks they will fade, plus most "real" women have them/don't care. I think of mine as reminders to never let myself get that way again

I am 220 lbs now and honestly it hasn't been work at all Im enjoying all the stuff I can do and all the energy I have, with 4 days of BJJ even though I still have some fat areas I have good cardio.

Good luck man!

 

[dcarmickle]

I am with you my man...I weighed in a year and a half ago at 340lbs...and at 6ft that is fat...I know weigh in at 245 with only about 22%BF...so it can be done...Clean up the diet first...and start slow and as you get into it really hit the gas and dont look back it can be done.

 

[Notorious LURK]

Thanks for the replies guys, I really appreciate it. As for my diet, I've completely cut back on soda permanently and replaced it with water.

I'm also running 3 days a week, I'll bring up the intensity once my body gets used to the exercise, my legs killed me after the first run.

 

[MAILMAN]

Run+ weight lift you will turn that fat into muscle.......+ dont worry about the scale just how ou look and feel! good luck

 

[LPF4]

Thanks for the replies guys, I really appreciate it. As for my diet, I've completely cut back on soda permanently and replaced it with water.

I'm also running 3 days a week, I'll bring up the intensity once my body gets used to the exercise, my legs killed me after the first run.

Lots of good advice/ideas. Use them.

I'd add to mix up your workouts. As others have said I'd avoid running at first, start with walking maybe jogging. You know your body best.

But along with that alternate with ridding a bike, swimming, sand volleyball, etc... mix it up. You get bored doing the same thing constantly. Get good at several things. Remember there is such a thing as Active Recovery workouts where you exercise, but your taking it easy just to stretch the muscles / get the blood flowing for recovery.

Good luck.

 

[Cross]

Gradually drop calories until you're at a level you're happy with and eat clean of course (lots of greens and fruit especially). I'd also suggest adding some omega3's/fish oil to your diet.


Start by walking like someone else stated and you could try doing some swimming too.

Yeah swimming for sure. Swimming works out everything in your body.

 

[nrgizyen]

Yeah you should weight train because muscle burns more fat, any kind of cardio is good cardio to be honest the shit you see on TV all work as well as running outside so all excercises are good,its just the motivation to do it. Balance out what you eat into small portions, make sure you have a good percentage of fibre, protein, carbs. I mean some people do that low-carb diet but you'll just gain the weight back if you ever go on a binge quicker then you lose it, so balance out your carbs. Try to get whole wheat grains cause they have more fibre. Don't stress about your weight bro, its how you look, I rather have 200 pounds of muscle then 170 pounds of fat. So get your body fat percentage to your ideal goal and good luck.