This sounds like me 3 years ago. First things first clean up your diet. A lot of whole grains, veggies, nothing with more than 2 or 3 grams of saturated fats. Poly and mono unsaturated fats are okay, and lots of protein and carbs. I would say 50% of your diet is carbs, 30% is protein and 20% is fat. That is called baseline diet. Eat about 2500 calories a day and while doing all this I suggest about 30 minutes of weight lifting and 30 minutes of cardio (this can be power walking, jogging, interval training, elliptical, rowing machine, or stationary bike.) There are lots of cardio option besides those however. Fat and muscle are two different cells, losing fat is simply decreasing the size of your fat cells and increases the size of your muscle cells. You have a set number of fat cells that will never change as well as muscle cells so it won t turn to muscle you just have to work them off. The fastest way to burn fat is to do cardio for 30 minutes a day, and control your diet as I have said. It will takes a while to see results, aim for about 10 - 15 lbs a month. Weight training firms up the areas as the fat melts away so after about six months or so you will see a whole new you when you look in the mirror. I was 6 foot 5 inches, 300 lbs and 25% body fat when I started at 17 years old with the goal to do MMA. I am now 20 years old, 205 lbs and 5% body fat. I am very happy with my results. It is a lifestyle choice you have to adopt. You cannot just diet your way to it. You have to accept what you are doing and adopt it for life. I have been doing MMA for 3 years now and am apart of the Midwest Fight League. It took me about 8 months to go from 300 lbs to 205. The longer your are doing this however the more you have to exercise. I go for about 3 hours a day now and jog for 45 minutes. Just keep moving forward, and don t get unmotivated. The biggest problem that people face when trying to lose weight is they feel it isn t doing any good. Just keep putting one foot in front of the other and you will come out on top. Good Luck!
He needs to eat healthy, take up cycling (not jogging, as his weight would put more stress on his joints) and rowing (both of which can be done at the gym) and drink lots of water, that ll give him results pretty soon. In terms of food, less carbs, less sugar, less fats, less salt, more protein. That means no junk food, less pasta, more lean meats like turkey, chicken breast etc.. lay off the sauce and dip, potato, wholegrain bread and rice are good carbs, but still not too much. Cereal for breakfast (kelloggs special K is great for weight loss) with milk (full cream, he s 17, he needs the calcium.) Some meat, veg, and carbs for lunch, and veg + meat for dinner (best to not eat carbs for dinner). If he does that for a couple of months, along with some weight training (2-3 days a week, make sure he works on his back more than, or as much as his chest/front) then he ll see a big difference. Of course, he has to keep doing that if he wants to get in even better shape. and tell him not to diet, he ll just gain it all back once he starts eating normally again.
Changing up your diet may help:http://stronglifts.com/20-super-foods-yo��Make sure that none of the foods you eat have been genetically modified! Otherwise, it could hurt you more than help you.
You can t turn fat into muscle. But you can lose fat and build muscle. So diet and do cardio until you get your weight down, then start working out with weights to build muscle.
you sure its not you?
Weight loss is an overall process and there are no magic answers. Pay no attention to weight loss supplements and pills and all the latest fads. You need to think about many factors but most of them are related to issues we ve known about for a very long time. There are many sensible things you can do that will make a tremendous difference over the long term if you need to lose weight. It can be done in a healthy way. This is what has worked for me.Keeping a food journal really does help. It will give you a much better sense of how much you are eating, and when, and why.Make a few additional small changes - walk everywhere, always use stairs instead of elevators, walk on escalators, get up and move around at least once an hour if your work or your life in general is sedentary, walk every day, use a pedometer. Walking 10,000 steps a day is a really good idea. Build up to a long brisk walk everyday, or most days. Be more active and watch less TV and spend less time on the computer. Buy one piece of exercise equipment to have at home and be strict with yourself about using it. Sometimes you can find mini-steppers or exercise bikes at second hand stores and thrift stores for just a few dollars.Start a weight lifting routine. Join a gym. Possibly you can find one that has someone who specializes in weight lifting programs for beginners. Weight lifting will increase your metabolism as well as improve posture and appearance overall. Even if you can t get to the gym you can work out at home using things around the house. Invest in a good weight training book. The Dummies series actually has a good one. In terms of diet, cut out or reduce things like junk food, pop, fat, fast food. Eat more fruits, vegetables, whole grains, lean meat, fish. Particularly if you choose a vegetarian lifestyle include natural peanut butter, hummus, dried fruit and nuts. Pay close attention to getting the nutrients your body needs to be healthy. Make your portion sizes smaller. Use a smaller plate - in our society we have become accustomed to thinking that we need a large plate of food at every meal, and we don t. About quarter of your plate of food should be protein and at least half of it should be veggies. Learn to count calories. At your current weight and activity level, you may possibly need about 2000 calories or more to maintain your current weight. So you will lose weight at a reasonable and healthy rate if you cut back to about 1600 or 1700 calories a day. Eat small amounts frequently, rather than three large meals. Never skip breakfast. Include some protein in your breakfast. It will help get you through the day.Drink plenty of water, at least 8 big glasses of water a day, and more if it is very hot, if you sweat a lot, or if you are exercising intensely, and eliminate fruit juices. Fruit juices have too many calories, so get your vitamins from fresh fruit, not the juice. You will begin to see changes in your body. Vary your routines. Don t eat the same number of calories every day (vary your calories from 1400 a day to 1900 or 2000 some days), eat a variety of foods, and do different kinds and amounts of exercise. You will lose weight much more efficiently if you mix things up from time to time so that your body doesn t adjust to any one routine.An area that many people overlook is getting enough sleep. You are much more likely to overeat or to binge eat if you are tired and not well rested, so get enough sleep.Check out websites about nutrition, exercise, weight training, etc. Here are a few helpful links.http://www.nutrawatch.com/http://www.caloriesperhour.com/http://www.helpguide.org/life/healthy_ea��http://www.wikihow.com/Lose-Weight-the-H��http://weightloss.about.com/cs/fitness/a��http://www.webmd.com/fitness-exercise/fe��
