(adsbygoogle = window.adsbygoogle || []).push({}); Hey, So i need help getting into get into a better physical shape than i am.

Basically Im 5'7, 147 pounds but its all mostly fat. I need a way to lose the fat and gain muscle. I know its Eat better, Work out but consept but i can never stick to them because :

1) I can never find any motivation to work out. I used to ride 20k on a bike like 4 times a week but i just got bored and stopped doing it.

2) Same with number 1, i eat healthy for a couple of weeks but just go bored with rabbit food everyday, and caved in to the temptation of junk food.

The closet gym to me is around a 2 hour walk as i cant drive yet. I have no way of getting there which sucks.

Can anyone reccoment any good workout plans/Diets that have worked for them relating weight loss and muscle building. Im sure some people on here can help me out

( Please no "fat fag" comment :/ )

Cheers.

this is skinny fat, you have no need to loose weight unless you want stick arms and loose any muscle you have
start eating properly and train consistently, eat at around maintenance (work it out for your weight)

But im only 16 so im quite big for my age, im not huge but im nowhere near a lean "Normal" size body.

use your age to your advantage, your still growing
eat a lot of clean foods / lean meats etc.... and train consistently
no excuse for no motivation or getting bored

i train at home and workout 4 times a week consistently

try body by vi its really good for you and its a shake you take instead of eating a meal you loose weight fast just take it once a day. You must login or register to view this content.

I downloaded a Shaun T fitness dvd and tried to do it, fuck me i was to unfit to even do like the first excersise, so my goal is to get in better shape first, then be able to finish this dvd. Insaniy i think its called.

Sorry but that is just highly priced unnecessary crap. You can just make your own shake, with some greens toss it in a blender and there you go. All the advertised crap is not to help people it's just to get money, if it worked everyone would use everything they advertise. It's all about money, they sell things that might help you but then your body gets addicted to that substance and your spending your money every month on crap. That's just my opinion.

It's pretty easy, but it doesn't work for everyone. I do lift weights 4 days a week, but I've been doing that for a long time and never lost much fat doing it, so I didn't change my diet or anything, just my eating schedule.

Hey Crisch.

It depends really, if I have scrambled eggs on toast I usually have 4-6 eggs split half and half between whole eggs and egg whites.

As for the calories I mentioned, it depends entirely on your weight and activity level.

For someone whom is my height and weight (5'10" and 150lbs) working out for 1-2 hours a day lifting plus an otherwise moderately-active life style (Stood up work, walking around, moving things, cleaning or anything really) your maintenance calories would be around 3000 calories a day BEFORE you put in any cardio you do on top.

Remember, just by sitting at home doing nothing you burn ~1800 calories (average man) just by being alive.

My advice to you is that if you tried doing 1000 calories worth of cardio day in and day out you'd be knackered and it'd be detrimental to you, the best thing I can suggest for you would be:

1) Eat at a 500 calorie deficit.

That means work out your BMR (Basal Metabolic Rate) and then add the calories from your daily movements on it, there are calculators on the net for this.

2) Work out such that you burn ~500 calories 4 days a week.

That means, the workout combined with the deficit would set you at 5,500 calories a week, when you add the "overburn" from cardio (the calories you burn after cardio due to increased metabolic rate) you're easily looking at 7,500+ calories a week which will result in at least 2lbs a week of weight loss.

HUGE workout sessions like what you did (1000 cals in a day) really aren't designed for the average man trying to lose weight, what you want is consistent cardio/lifting with CONSISTENT weight loss that is totally sustainable, don't mess about with doing 7 days of 1000 calorie burns and expect 3lbs to come off because you will lose MORE but YOU WILL LOSE MUSCLE, NOT FAT.

The key to losing fat effectively is doing it slowly and safely, 2lbs a week, every week is better than losing muscle every week because you are over training.

I'd recommend that you do some walking/cycling but also do some version of "Starting Strength", if you Google that roughly the 3rd/4th result down is the novice/beginner Starting Strength programs and that combined with 2/4 cardio days a week will get you set on a good cut that will see the fat dropping off you.

Cheers! .

remember, food doesnt make you fat
people make people fat

i eat shit loads and never gain much fat because i exercise regurlarly. Some people slob all day then blame it on the food wtf