Losing Weight and Buffing Up

[Slash]

So I don't drag down the general fitness thread I felt it necessary to create my own thread based on my goals and routine for myself. The problem is I don't exactly know where to start.


Heres the where I'm at. 5'9", 155-160lbs. I've got a gut, somehow IDK how that happened. I have a terrible diet because I will literally eat anything. Weight wise I am fine, however I would really like to lose and gut back to like when I was a kid type thing and generally just tone my body. I am absolutely disgusted with how it looks and it's beginning to affect my confidence with women.

Let it be noted that I used to do daily 15-20 minute bike rides up until about a year ago when I stopped. This was partly because I was lazy and partly because a pedo moved in up the street and I was a little freaked out at the time. The roads here are very hilly and I was using a single drive bike, no gears until I got a "new" one right around when I stopped.

I know I should probably get back into this routine even in the winter months.

I also played American football for 6 years but even then I wasn't in the best shape.

My other dilemma is that I don't have much time a day to access a gym. My school has one and that's likely were I'd be going because it's free to the public but I have no way to get there after school and it's a 16 mile drive. Every day I only have about 15 minute or so to spare and I'd like to get in about an hour or 2 a day. There is only one other gym but it was very expensive and ended up closing.

One other thing I want to touch up on is the fact that I'm rather weak. I'll never over do myself but I know I'm going to get a lot of hate from other people that also work out there. How do I deal with this? Because really have a feeling it will affect me negatively and make me want to stop entirely at some point.

I'm very committed to this idea but I need ideas on how to fit it into my schedule, how I should eat, and how to buff myself up a little bit so that most importantly I'm happy with my body. What I'm working with shouldn't take really that long to at least start to see some small results. Any tips and help?

I'm also fully aware this is not an overnight process. Just in case

What do I do.

 

[MarinaDiamandis]

Wall O' Text.

How old are you?

What are your goals? 'Buffing' up is not specific. Strength gain? You weigh nothing so I doubt you really want to lose weight.

You have more spare time than you think, if you really want to make the change you will find the time. HIIT will be ideal (short, high-intensity workouts).

Why do you care what others think? You are seeking to make positive change, which makes you better than the majority of people, most go to the gym to post pictures on Facebook or rid themselves of guilt before returing home and devouring a 32 pack of double-stuff Oreos.

In a few months you will have made such progress that you really won't care about what others think and won't understand why you were nervous in the first place. Remember, you are competing against your best self, not anyone else.

I have a crazy amount of respect for people who come to the gym for the first time, get their head down and work hard. I have no respect for the posers.

 

[Slash]

I'm 17 at the moment, I'll be turning 18 in less than a month. My goals aren't very specific. In short I would just like to lose this gut and have a more defined image, along with a noticable strength gain because I always feel as if I'm weak. I don't want to look like a body builder, I just want to have something more pronounced.

I do really want to make the change however. I will find time if I need to.

I have a tendency to be VERY self concious of myself. I've always been that way. I'm not exactly sure why to be honest, I don't really have an explanation for that one. I don't have any intentions of showing myself off or anything, I just want to feel better about what I have and put it to use while working etc.

Now that you say this, what is the best way to go about doing this? What kind of routine should I start with, and what/when should I change it up? I'm new to this whole aspect and pretty clueless

I definitely don't want to be a poser. I just want to change what I don't like. Only I can make that change, I am fully aware of it.

 

[MarinaDiamandis]

I'm 17 at the moment, I'll be turning 18 in less than a month.

That's good, because you're young your body will respond to exercise very well. You could get yourself in really impressive shape by the time you turn 20. It's certainly a great time to be starting your journey to a healthier life and body.

My goals aren't very specific. In short I would just like to lose this gut and have a more defined image, along with a noticable strength gain because I always feel as if I'm weak. I don't want to look like a body builder, I just want to have something more pronounced.

A few things;

1. Goals are very important. They are what keep us focused and motivated when things get difficult. As this is a blank canvas right now, we'll get to setting goals a little later on.

2. You can't target a specific area to lose fat from. Your body will use up fat stores in whatever order it likes, with stomach fat usually being the last place it goes.

3. Fat loss or muscle gain, pick one. Trying to do both at once is not recommended. I don't think you'd benefit from losing weight as you aren't fat and you'd just end up as the guy who has muscle definition purely because he is way too skinny.

There is no risk of you turning into a bodybuilder because it takes a particular training plan to get to that point. I'll explain this further later on too.

I have a tendency to be VERY self concious of myself.

So you're just like I was when I started working out seriously. Same height, same age, similar weight, same fears.

Everything will be fine. The only people who care about you being weak or unfit are the people who don't matter. People who know what they're doing will see you working hard and respect you for it. Meanwhile, you will be so focused on achieving your goals that you'll forget to be self-concious... aaand if you miss a workout you'll have GTP to answer to

Now that you say this, what is the best way to go about doing this? What kind of routine should I start with, and what/when should I change it up? I'm new to this whole aspect and pretty clueless

It's awesome that you're ready to go, but we have to make sure everything is right before jumping into it. For example, I need more information!

Is using the gym possible? If so for how long? Did you genuinely mean 15 minutes!? Do you have access to any fitness equipment at home? How often would you be able to work out a week? Is your diet limited to whatever meals are being served at home?

I take it that you don't have much spare money to put into this?

What is your diet like on a typical day? What do you eat and when?

 

[Omnis]

I have some advice for you as a 23 year old that used to be in your position.

Whatever you decide to do (diet and exercise), stick with it.

I was on and off, then eventually just off. Had I stuck with it when I was 17-18, I'd already be shredded by now-- or at least not overweight anymore.

 

[Slash]

That's good, because you're young your body will respond to exercise very well. You could get yourself in really impressive shape by the time you turn 20. It's certainly a great time to be starting your journey to a healthier life and body.



A few things;

1. Goals are very important. They are what keep us focused and motivated when things get difficult. As this is a blank canvas right now, we'll get to setting goals a little later on.

2. You can't target a specific area to lose fat from. Your body will use up fat stores in whatever order it likes, with stomach fat usually being the last place it goes.

3. Fat loss or muscle gain, pick one. Trying to do both at once is not recommended. I don't think you'd benefit from losing weight as you aren't fat and you'd just end up as the guy who has muscle definition purely because he is way too skinny.

There is no risk of you turning into a bodybuilder because it takes a particular training plan to get to that point. I'll explain this further later on too.


That's great to hear my body will end up responding well to this excerise from being young. Like I said I don't want to be stupid jacked lol, just nicely toned with a good body. Fat loss and muscle gain are what I'm after, fat loss first. Since there isn't a lot to lose apart from the gut, we will focus on muscle gain. That's also good to hear that it takes training to get that way. That is definitely not a goal of mine, at least right now anyways





So you're just like I was when I started working out seriously. Same height, same age, similar weight, same fears.

Everything will be fine. The only people who care about you being weak or unfit are the people who don't matter. People who know what they're doing will see you working hard and respect you for it. Meanwhile, you will be so focused on achieving your goals that you'll forget to be self-concious... aaand if you miss a workout you'll have GTP to answer to


Its good that you can relate to me, that we you can share your experience with the noob haha. I look forward to this and hope it really works out for me. Those people I've seen are usually just idiots that I hate anyways lol. I really hope this works out for me though with everyones guidance and assistance. Don't worry I know I will have GTP to answer to lol.

It's awesome that you're ready to go, but we have to make sure everything is right before jumping into it. For example, I need more information!

Is using the gym possible? If so for how long? Did you genuinely mean 15 minutes!? Do you have access to any fitness equipment at home? How often would you be able to work out a week? Is your diet limited to whatever meals are being served at home?

I take it that you don't have much spare money to put into this?

What is your diet like on a typical day? What do you eat and when?


It's possibly but 15 minutes is literally a squeeze. We don't get back to my homeschool until about 3pm everyday and we board the late bus at 3:30 if not earlier. That's the only time I really have access to any gym. I don't have any fitness equipment at home at all. If permitted or at least if time permits I could work out all night if I needed, I don't do anything after I get home but sit. My diet is pretty limited to what I'm served or what there is to eat in the house or at school. I do have a bad habit of buying junk food with extra money though because I rarely have money to get them. So when i do its like a treat.

Usually I won't eat much during the day but my eating scheduel is really irregular. It comes down to what I can get in the house or at schooll and when. I don't really have set dates/time I just eat when i can if I'm hungry. I hope that's something that can get changed.

I have some advice for you as a 23 year old that used to be in your position.

Whatever you decide to do (diet and exercise), stick with it.

I was on and off, then eventually just off. Had I stuck with it when I was 17-18, I'd already be shredded by now-- or at least not overweight anymore.

I plan on sticking with it. My girlfriend is going through the same phase and she has been wildly succesful so far and she is encouraging me to do it as well. Of course I'd like it all to happen rather fast but I know it won't so I'm not worried about that. I'm definitely not going to lose interest once I get doing it though. i want this pretty badly and I probably would have starteed a few years ago if that mentality had hit me then.

 

[MarinaDiamandis]

Sorry about not replying sooner.

Since you are younger and fairly limited by what you have control over, we have to keep things simple. Eating a lot of protein and lifiting weights would give you quicker progress, but obviously that isn't an option for you right now.

So, what are we going to do? Well, cardio and bodyweight exercises of course!

One plan that I like (and have used parts of myself) is the fitness preparation course for the British Army, which combines a cardio plan with bodyweight exercises to get potential soldiers ready for basic infantry training. If you do the conditioning programme and the main programme that's a minimum of 14 weeks.

http://www.army.mod.uk/join/20261.aspx

This plan won't pack on muscle, but it will get you to a good standard of cardio fitness (whether you are interested in running or not, that's always a plus) and improve the quality of the muscle mass that you already have.
This will be a great preparation for when you are a few years older and can get to a gym and have more independance and control over your own health.

Diet-wise it's the same old advice - Eat breakfast, drink plenty of water, avoid soda and other sugary drinks and snacks, eat plenty of fruit and veg, etc. If you feel the need to snack, try to eat nuts or fruit and veg instead of candy or chips.

Remember to warm up before and cool after exercise - there are some stretches under the 'Learn the exercises' section of that link. Being sore is good, being in pain is not - if you are in pain be sure to rest whatever part of your body is in pain as much as you can.

Post in here when you start the programme so I can harrass you follow your progress. I know it will be interesting for you to read back after 3-4 months of exercising regularly.

 

[Katiegan]

Hope you don't mind me stalking this thread and stealing advice...

 

[MarinaDiamandis]

Hope you don't mind me stalking this thread and stealing advice...

Yup, that plan is good for male or female. Enjoy the sprint intervals

Adding to my previous post, be sure to push yourself, especially on the runs. If you don't you'll eventually reach a week that you have to repeat two or three times because you haven't been working as hard as you should have been.

The longer you can keep the momentum of making clear progress, the easier it will be to stick with it when things get difficult.

 

[Dustone]

I have some advice for you as a 23 year old that used to be in your position.

Whatever you decide to do (diet and exercise), stick with it.

I was on and off, then eventually just off. Had I stuck with it when I was 17-18, I'd already be shredded by now-- or at least not overweight anymore.

Agree with all of this!!

I used to be on/off/on/off but the last 3 months I have been ON. I stopped drinking, stopped smoking, eating a nice healthy plan, Gym almost everyday and I have had amazing progress so far. Once you start you cant stop!!

My advice is to just get out there and do it, even if you have a 'bad' day. That was my problem. I would have a junk food day then not get back into it. Now when I do have those bad days I just jump straight back into it and keep going.

 

[Villain]

Gain muscle first, lose fat later. Having a six pack because you're 140 pounds is about as attractive as having big boobs because you're 230 pounds.

 

[CAMAROBOY69]

The most important advice is to start counting your calories. It is very very hard to "Lose weight AND gain muscle". Its usually 1 or the other. Sounds like your main focus is to lose fat / lose weight.

If you take in less calories than your body can burn, you will lose weight. (Caloric deficit)

If you take in more calories than your body can burn you will gain weight. (Caloric surplus)

Since your main focus is getting your abs back and lose the gut then you will need to take in less calories than your body can burn. The only way to physically see your abs again is to lower your overall bodyfat. Fat usually disappears from the face and hands first then works its way in. The stomach area is the last place your fat will usually burn off. Once your weight and bodyfat drop, your abs will show again. So count your calories per day and reduce them by 100 calories until you start losing weight.

Here is a numeric example. Lets say you need 2,000 calories to maintain your current weight. Each person is different.

Example
2,100 calories to bulk or gain weight
2,000 calories for maintenance (stay the same weight)
1,900 calories to cut or lose weight

You dont need access to a gym to stay in shape. There are many exercises and workouts you can do at home. Push ups, sit ups, pull ups (doorway pull up bar) and many more.

You can pick up an exercise bike for around $80.00 that works very well for cardio and burning calories. Most even have an electronic calorie counter right on them.

 

[Dean]

You've almost got the same height, and age as me (I'm 5"8' and 16 years). Though I only weight in at around 110 lbs. I'm not trying to make you feel bad or anything! - How much time have you got, to get to/from school? I know 32 (16 each way) miles is a lot, but if you've got the time, and energy, I would suggest you'd run or cycle once in a while (like once a week). If you don't have the time/energy, you could do the exercising while doing other things (I don't have any examples, sorry). You could also try changing your diet (see the post above mine).

Good luck 👍!

 

[GTMail]

Everyone is making some great points. None of which I would disagree with. I'm going to be focusing on muscle gain rather than weight loss.(because that's all I know).

Now it seems with your limited amount of time that I could suggest an exercise routine we call supersets. It's a constant workout for about 15-20 minutes that focuses on a certain group of muscles. Say you want to do arms. You start out with curls(10 reps on each arm with the most weight you can do), then move to triceps, then forearms and do it again without breaks. You can do these workouts at your home with some free weights. If you don't have free weights, borrow them. I can assure you that someone you know has a set they're not using. The idea of being at home brings more comfort because you're in an isolated, familiar environment where you're not going to be judged.

As for eating habits I'd first off like to say stop smoking or drinking if you do that kind of stuff. We have our boys eat 5-6 times a day in small, healthy portions. Breakfast I would suggest eggs(if you have the time) or some type of pre made breakfast drink if you don't. I'm assuming your school has a break period before lunch so half a PB&J or preferred sandwich then. For lunch the rest of the sandwich, half a protein bar or nuts, and water. Before you work out the rest of the bar or nuts and water also. For dinner chicken is definitely the best for you because the high amounts of protein aid your workout but I know you can't always have it your way at 17.

Hope this helps. If you need any more information on what specific workouts to do, just ask. Also a subscription to Men's Fitness is a great tool.

 

[Villain]

Any progress to report on, Slashfan?

 

[MarinaDiamandis]

Any progress to report on, Slashfan?

Beat me to it.

Let's check on Tom while we're at it...