Please give me fitness advice. I'm fat and want to get into shape.

[deleted] · 2016-05-23T00:35:30+00:00

HIIT ketogenic diet. Once you lose it gain it back in gainz. Move to gainsville. Profit.

throwawaylifespan · 2016-05-23T12:34:13+00:00

Ok, here's a plan for you. You are 16 so it's perfect time to lose fat and start lifting to gain muscle mass.

Start a beginner lifting program like Stronglift (http://stronglifts.com/), it's a fullbody workout 3 times a week. Do it no matter what, it's your number 1 priority for the next couple years. (it's only a few hours per week...)

You also need to lose fat. It's all about diet. You must eat less calories that your body use. You can calculate your calorie consumption on this website : https://tdeecalculator.net.

For cutting, you must eat less than your maintenance: substract 500 Calories to your caloric needs (for example if you need 2400 for maintenance then eat 1900 calories per day). You will lose 2 kgs (about 4lbs) per month. Do it until you are 10-14% bodyfat, it could take about 6 months.

You have to learn how to feed yourself properly, that means :

no sugar: sodas, sweets, cakes, icecream are out of question.
eat lots of proteins : eggs, fish (tuna, salmon), chicken, beef.
eat good fats (in moderation) : olive oil, butter, avocados
eat a moderate amount of carbohydrates : rice, sweet potatoes, pastas.
eat lots of green vegetables: broccolis, salads etc... It will make you feel full which helps to cope with hunger. Drinking coffee and lots of water will help too.

Count your calories religiously to be sure to eat the right amount. Control with the scale and adjust if you don't drop enough weight. You can use apps to help you such as myfitnesspal (to count calories).

In 6 months, you will have dropped the fat and will be able to lift more than ever thanks to the stronglift program. You will get tired of cutting, it will be time to eat more to keep increasing your lifts. At this point, you can start doing more hypertrophy work (Ice Cream Fitness program is good for strength/hypertrophy after doing stronglift for a few months).

Cardio is not necessary, but you can do some if you want to. PM if you have any questions on diet/lifting

[deleted] · 2016-05-23T00:31:03+00:00

Go to the fitness subreddit. Pick a beginner's lifting program. Read up on proper nutrition.

TomFoo · 2016-05-23T01:29:25+00:00

Look up stronglifts. It's a solid beginner's program.

Strahm · 2016-05-23T03:17:34+00:00

This will tell you all you need to know.

SoRedSuchAlpha · 2016-05-23T07:10:39+00:00

I want to lose most if not all the weight by the end of the summer

This is not a reasonable goal. I recommend aiming to lose 1 pound/week.

Title	Please give me fitness advice. I'm fat and want to get into shape.
Author	TRPBRO123
Upvotes	2
Comments	7
Date	May 23, 2016 12:09 AM UTC (10 years ago)
Subreddit	Posted in /r/askTRP
Original Link	https://old.reddit.com/r/asktrp/comments/4kl9sh/please_give_me_fitness_advice_im_fat_and_want_to/
Archive Link	https://theredarchive.com/r/askTRP/please-give-me-fitness-advice-im-fat-and-want-to.105832 https://theredarchive.com/post/105832

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