OverWeight Need Help.

Im about 220 Pounds,and im 15,Im about 6 feet tall,and i really want to lose weight,i have no idea on what to do since i've never really worked out,i play alot of sports to stay at the weight level i am on currently,but i want to be able to get abs,and stay in shape,anyone can give me advice?

 

How is your diet? Do you eat a lot of fatty, processed foods?

 

To lose Weight or get defined, you need to try High Intensity Interval Training (HIIT), Its pretty self explanatory, you set yourself a vigorous workout for an amount of time, then you stop, and move onto something else, theres diferent methods for this and I suggest you Google it for more information. With this, I reached roughly 9% body fat, which is as good as most athletes.

 

I know that this isn't going to sound appealing, but join something. I suggest football or Army training. But you need to give it your all, and stay with it. Football is rolling around, and if you get in, the conditioning will help. A lot.

 

people think they can lose weight by walking 9 hours a day. that's shit don't do that. when you do some conditioning, do it for short time but GO HARD. very small and few breaks.

 

Thanks For All the responses.

 

i was 180 lbs in 5th grade and 4'10. Now I'm 175lbs, 10th grade and 5'10. A sixpac would come to me easy at this point and I can benchpress about 170 now.

the first thing was fix my diet that I could fix into. Have many servings of vegetables. Eat carbohydrates for working out and eat protein for muscle building. after i fixed my diet all i did was cardio! believe it or not, powerwalking was hard for me at first, then i started to SWIM! RUN! JOG! and i started to enjoy doing cardio. I had fun with it and I could be good at sports. everything came naturally after and i started to lift weights and become strong. Now im built strong and enjoy doing cardio everyday i hope this helps you bc i no how tough it is being fat.

 

I take Brazilian Jiu Jitsu twice a week and it has, over a year, gotten me a pretty solid body that I didn't really expect to happen. I feel that if one was to take it, eat healthy foods (no fast food, no soda, not too much meat) and maybe swim a few times a week, he or she would be developing into great shape within 6 months. You would also get the added benefit of becoming a sick ground grappler haha.

One thing though is that most people don't have the ability to stick with something for as long as need be, as they don't see immediate gratification. With working out etc you need to stick with it for a long long time if you want real results.

 

For 6 feet 220 pounds is very good to start bodybuilding. There's lots of average weight people that would want to be your weight because that means they don't have to "bulk." Now that your bulked, you can focus on ripping. Just lift heavy and run hard. Don't give up.. results come. I suggest you do strength training > endurance training.

 

What I did you my six pack + hench arms:

Eat one meal a day ( Normally dinner, i always have pasta with any sort of meat and vegitables for carbs, protein and vitamins.)

Go to bed late, get up late. Puts your eating cycle out of line, you eat less.

Do as many press up + sit ups as you can till you literally collapse.
Then 3 times a day, do %70 of that figure, gradually increasing the amount everyday.

 

You're a tool.
Don't listen to this guy, you'll just end up passing out.
Eat more meals than you usually do, but smaller meals (I usually eat 3, but eat 5 when working out).
Stock up on carbs because your body will start breaking down.
If you plan on working out daily then eat a good amount of pasta with some meat (not too much).
If you plan on working out every other day then just pasta is fine.
Eat bananas, oranges, and many vegetables.
Cardio is what you should start with.
Jog 1 mile your first day without stopping and then do some other small drills that will work your body out.
Go for about 2-3 hours of working out.
It's going to be a bitch, but it's worth it.
Next day of working out you should sprint around 400 Meters.
I use my high school's track field for this.
After the 400 Meter sprint, do more small drills.
The third day of working out, you should go for a 2 mile jog and continue with the drills.
I recommend working out every other day when you start and then start working out more often (daily) because you don't want to kill yourself if you aren't in shape.
This is the most important thing.
Lastly, MAKE SURE YOU ARE HYDRATED!
Do not drink soda & whatnot.
Drink Water, Gatorade, etc.
Good luck on your journey.
;D

 

Do this dude

Just don't eat starchy Carbohydrates and I guarantee you will be down to 190 in like 2 months or less. Also remove fast food drink more water no soda etc... GL dude.

When u hit 190 hit me up I will teach u intense work routine that would get you ripped easily 3-5 months.

 

Very well put.

 

Your both tools did you even read the first line... He is 220 pounds! even the 1 mile Jog is too much you idiot maybe something reasonable like walk 2 miles which should consume ruffly half an hour.

And the funniest is asking someone who is 220 pounds to do 400m sprints go sit on a bear trap asshole.

Giggle don't take no notice of this ridiculous schedule this kid just thought up from the back of his mind. Keep things slow and simple or your just going to give up.

 

Join some kind of physically demanding extra curricular activity! It can get you in great shape if you stay committed.

 

DOing weight training is a good start, dont go on to sprints or w/e already! try 5 km walks for some weeks and then joggs, really helps! eat alot but no fastfood, eat lots or proteins! 5 meals a day with each meal containing 20-30 gramm proteins is perfect!

 

Firstly, i am in the British Army, and i am glad that you have admited to a weight problem... It's the first step
If you do have any questions / queries please don't hesitate to add my msn or pm me

This 16-week fitness programme has been developed by the Army Physical Training Corps, and is based on the one that it issues to potential recruits to enable them to pass basic training. Make it to the end of level 4 (see below) and you'll have achieved the basic level of fitness required of a trained soldier... Also please DO NOT cheat (skip a run) as you will only be cheating yourself

Week 1
Day 1
• Walk-jog for 20 minutes (jog for 2min, walk for 2min, etc)
• 1 x press-up max score
• 2 x 5 dorsal raises
• 2 x 5 tricep dips
• 1 x sit-up max score
• Rest 30-90sec between sets

Day 2
• Rest day

Day 3
• 10-minute warm-up
• Run fast for 30sec, rest for 2 minutes, repeat 5 times
• 10-minute cool-down

Day 4
• Rest day

Day 5
• Walk-jog for 20 minutes (walk for 1min, jog for 3min, repeat 5 times)
• 1 x press-up max
• 1 x 5 dorsal raises
• 1 x 5 tricep dips
• 1 x sit-up max

Day 6
• Rest day

Day 7
• Brisk walk for 20-30 minutes or go swimming, cycling or rowing for 15-20min

Week 2
Day 1
• Walk-jog for 20 minutes (walk for 1min, jog for 3min, etc)
• 2 x press-up max
• 2 x 6 dorsal raises
• 2 x 6 tricep dips
• 2 x sit-up max
• Rest 30-90sec between sets

Day 2
• Rest day

Day 3
• 10-minute warm-up
• Run fast for 40 sec, rest for 2 minutes, repeat 5 times
• 10-minute cool-down

Day 4
• Rest day

Day 5
• Walk-jog for 20 minutes (jog for 4min, walk for 1min, repeat 4 times)
• 2 x press-up max
• 2 x 6 dorsal raises
• 2 x 6 tricep dips
• 2 x sit-up max

Day 6
• Rest day

Day 7
• Brisk walk for 20-30 minutes or go swimming, cycling or rowing for 15-20min

Week 3
Day 1
• Jog for 20 minutes (jog for 5min, rest for 1min, etc)
• 3 x 1/4 press-up max
• 2 x 7 dorsal raises
• 2 x 7 tricep dips
• 3 x 1/2 sit-up max
• Rest 30-90sec between sets

Day 2
• Rest day

Day 3
• 10-minute warm-up
• Run fast for 1 minute, run slowly for 2min, repeat 5 times
• 10-minute cool-down

Day 4
• Rest day

Day 5
• Walk-jog for 15 minutes
• 3 x press-up max
• 2 x 7 dorsal raises
• 2 x 7 tricep dips
• 3 x sit-up max

Day 6
• Rest day

Day 7
• Brisk walk for 25-35 minutes or go swimming, cycling or rowing for 15-25min

Week 4
Day 1
• Jog for 15 minutes
• 3 x 1/3 press-up max
• 2 x 8 dorsal raises
• 2 x 8 tricep dips
• 3 x 1/3 sit-up max
• Rest 30-90sec between sets

Day 2
• Rest day

Day 3
• 10-minute warm-up
• Run fast for 1 minutes, run slowly for 1min, repeat 5 times
• 10-minute cool-down

Day 4
• Rest day

Day 5
• Brisk walk for 25-35 minutes or go swimming, cycling or rowing for 15-25min

Day 6
• Rest day

Day 7: fitness assessment
• Press-ups for 2 minutes to establish new max score
• Sit-ups for 2min to establish new max score
• 1.5-mile timed run

Level 2
Week 5
Day 1
• Steady run for 18 minutes
• 3 x press-up max
• 3 x 8 squats
• 3 x sit-up max
• 3 x 8 dorsal raises
• Rest 30-90sec between sets

Day 2
• Rest day

Day 3
• 10-15 minute warm-up
• Run hard for 1 minute, recover for 1 min, repeat for 10min
• 10-minute cool-down

Day 4
• Rest day

Day 5
• 10-minute warm-up
• Circuit training: 2 x 12 of each exercise (see below for list)
• 10-minute cool-down

Day 6
• Rest day

Day 7
• Brisk walk for 30-40 minutes or go swimming, cycling or rowing for 15-20min

Week 6
Day 1
• Steady run for 20 minutes
• 3 x press-up max
• 3 x 10 lunges
• 3 x sit-up max
• 3 x 8 dorsal raises
• Rest 30-90sec between sets

Day 2
• Rest day

Day 3
• 10-15 minute warm-up
• Run hard for 1 minute, recover for 1 min, continue for 10min
• 10-minute cool-down

Day 4
• Rest day

Day 5
• 10-minute warm-up
• Circuit training: 2 x 12 of each exercise (see below for list)
• 10-minute cool-down

Day 6
• Rest day

Day 7
• Brisk walk for 30-40 minutes or go swimming, cycling or rowing for 20-25min

Week 7
Day 1
• Steady run for 20 minutes
• 3 x press-up max
• 3 x 12 squats
• 3 x sit-up max
• 3 x 12 dorsal raises
• Rest 30-90sec between sets

Day 2
• Rest day

Day 3
• 10-15 minute warm-up
• Run hard for 1 minute, recover for 1 min, continue for 12min
• 10-minute cool-down

Day 4
• Rest day

Day 5
• 10-minute warm-up
• Circuit training: 3 x 12 of each exercise (see below for list)
• 10-minute cool-down

Day 6
• Rest day

Day 7
• Brisk walk for 30-40 minutes or go swimming, cycling or rowing for 20-25min

Week 8
Day 1
• Steady run for 25-30 minutes
• 3 x press-up max
• 3 x14 lunges
• 3 x sit-up max
• 3 x 14 dorsal raises
• Rest 30-90sec between sets

Day 2
• Rest day

Day 3
• 10-15 minute warm-up
• Run hard for 1 minute, recover for 1 min, continue for 12min
• 10-minute cool-down

Day 4
• Rest day

Day 5
• 10-minute warm-up
• Brisk walk-run for 30-40 minutes or go swimming, cycling or rowing for 30-40min
• 10-minute cool-down

Day 6
• Rest day

Day 7: fitness assessment
• Press-ups for 2 minutes to establish new max score
• Sit-ups for 2min to establish new max score
• 1.5-mile timed run

Level 3
Week 9
Day 1
• Steady run for 25-30 minutes
• 4 x press-up max
• 4 x 12 squats
• 4 x sit-up max
• 4 x 12 dorsal raises
• Rest 30-90sec between sets

Day 2
• Rest day

Day 3
• 10-15 minute warm-up
• Run hard for 1 minute, recover for 1 min, continue for 14min
• 10-minute cool-down

Day 4
• Rest day

Day 5
• 10-minute warm-up
• Circuit training: 3 x 15 of each exercise (see below for list)
• 10-minute cool-down

Day 6
• Rest day

Day 7
• Brisk walk for 30-40 minutes or go swimming, cycling or rowing for 20-25min

Week 10
Day 1
• Steady run for 25-30 minutes
• 4 x press-up max
• 4 x 14 lunges
• 4 x sit-up max
• 4 x 14 dorsal raises
• Rest 30-90sec between sets

Day 2
• Rest day

Day 3
• 10-15 minute warm-up
• Run hard for 1 minute, recover for 1 min, continue for 14min
• 10-minute cool-down

Day 4
• Rest day

Day 5
• 10-minute warm-up
• Circuit training: 3 x 15 of each exercise (see below for list)
• 10-minute cool-down

Day 6
• Rest day

Day 7
• Brisk walk for 30-40 minutes or go swimming, cycling or rowing for 25-30min

Week 11
Day 1
• Steady run for 25-30 minutes
• 4 x 20 chin-ups
• 4 x 16 squats
• 4 x sit-up max
• 4 x 16 dorsal raises
• Rest 30-90sec between sets

Day 2
• Rest day

Day 3
• 10-15 minute warm-up

• Run hard for 1 minute, recover for 1 min, continue for 16min
• 10-minute cool-down

Day 4
• Rest day

Day 5
• 10-minute warm-up
• Circuit training: 3 x 20 of each exercise (see below for list)
• 10-minute cool-down

Day 6
• Rest day

Day 7
• Brisk walk for 30-40 minutes or go swimming, cycling or rowing for 20-25min

Week 12
Day 1
• Steady run for 25-30 minutes
• 4 x press-up max
• 4 x 18 lunges
• 4 x sit-up max
• 4 x 18 dorsal raises
• 4 x 12 triceps dips
• Rest 30-90sec between sets

Day 2
• Rest day

Day 3
• 10-15 minute warm-up
• Run hard for 1 minute, recover for 1 min, continue for 16min
• 10-minute cool-down

Day 4
• Rest day

Day 5
• 10-minute warm-up
• Brisk walk/run for 30-40 minutes or go swimming, cycling or rowing for 30-40min
• 10-minute cool-down

Day 6
• Rest day

Day 7: fitness assessment
• Press-ups for 2 minutes to establish new max score
• Sit-ups for 2 minutes to establish new max score
• 1.5-mile timed run

Level 4
Week 13
Day 1
• Steady run for 30-40 minutes
• 2 x press-ups for 45sec
• 4 x 15 squats
• 2 x sit-ups for 45sec
• 4 x 15 dorsal raises
• Rest 30-90sec between sets

Day 2
•Rest day

Day 3
• 10-15 minute warm-up
• Alternate runing hard, then recovering, for intervals of 1,2 and 3 minutes (12min in total)
• 10-minute cool-down

Day 4
• Rest day

Day 5
• 10-minute warm-up
• Circuit training: 4 x 15-20 of each exercise (see below for list)
• 10-minute cool-down

Day 6
• Rest day

Day 7
• Brisk walk for 30-40 minutes or go swimming, cycling or rowing for 25-35min

Week 14
Day 1
• Steady run for 30-40 minutes
• 2 x press-ups for 45sec
• 4 x 15 lunges
• 2 x sit-ups for 45sec
• 4 x 15 dorsal raises
• Rest 30-90sec between sets

Day 2
• Rest day

Day 3
• 10-15 minute warm-up
• Alternate running hard, then recovering, for intervals of 1,2 and 3 minutes
• 10-minute cool-down

Day 4
• Rest day

Day 5
• 10-minute warm-up
• Circuit training: 4 x 15-20 of each exercise (see below for list)
• 10-minute cool-down

Day 6
• Rest day

Day 7
• Brisk walk for 30-40 minutes or go swimming, cycling or rowing for 30-35min

Week 15
Day 1
• Steady run for 30-40 minutes
• 2 x press-ups for 1min
• 4 x 20 squats
• 2 x sit-ups for 1min
• 4 x 20 dorsal raises
• 4 x 12 triceps dips
• Rest 30-90sec between sets

Day 2
• Rest day

Day 3
• 10-15 minute warm-up
• Alternate running hard, then recovering, for intervals of 1,2,3,2 and 1 minute (18min in total)
• 10-minute cool-down

Day 4
• Rest day

Day 5
• 10-minute warm-up
• Circuit training: 4 x 15-20 of each exercise (see below for list)
• 10-minute cool-down

Day 6
• Rest day

Day 7
• Brisk walk for 30-40 minutes or go swimming, cycling or rowing for 30-40min

Week 16
Day 1
• Steady run for 30-40 minutes
• 2 x press-ups for 1min
• 4 x 20 squats
• 2 x sit-ups for 1min
• 4 x 20 dorsal raises
• 4 x 12 chin-ups
• Rest 30-90sec between sets

Day 2
• Rest day

Day 3
• 10-15 minute warm-up
• Alternate running hard, then recovering, for intervals of 1,2,3,2 and 1 minute
• 10-minute cool-down

Day 4
• Rest day

Day 5
• 10-minute warm-up
• Brisk walk/run for 30-40 minutes or go swimming, cycling or rowing for 30-40min
• 10-minute cool-down

Day 6
• Rest day

Day 7: fitness assessment
• Press-ups for 2 minutes to establish new max score
• Sit-ups for 2min to establish new max score
• 1.5-mile timed run

Circuit training exercises

Do the number of repetitions of each exercise advised by the 16-week planner, without a break and in order. Once you've completed one circuit, rest for 2-3 minutes before starting the next. Each exercise is explained in the relevant booklet (all booklets will be available to download here by the end of the week).

1 Press-up
2 Twist sit-up
3 Step-up with knee raise
4 Triceps dip
5 Walking lunge
6 Sit-up
7 One-legged squat
8 Dorsal raise

Note: If "level 1, week 1" of the programme seems too easy for you, feel free to skip a week or even a level. Equally, if a week ever feels too challenging, simply do what you can and repeat the week, rather than moving on to the next one.

(p.s. i take no credit for the programme it was created by the British Army Physical Training Corps not me i am merly using it to guide you)

ALSO remember have a balanced diet i can't stress it enough... for more infor visit your GP (doctor) or whatevery have in your AREA / COUNTRY

I honestly do hope this helps, remember STICK TOO IT!!!

 

All you need to do is post a picture of me shirtless on your refrigerator door, it gives you twice the energy of a red bull without the "crashing" side-effect.

 

Get in the pool. That is my advice. Everyday just swim laps. Push yourself. Afterwards, eat a balanced diet.

I'm not going to go into specifics because I don't know how good of a swimmer you are, but I've seen a giant, giant, giant 14 year old turn himself into the most muscular, toned, and for that matter, fastest swimmer to ever step foot into my swimming club.

Look up the statistics. You can go to the gym, you can go for a jog, you can do whatever. Swimming for 15 minutes is supposed to be the equivalent of a 1 hour jog.

P.S. at the end of writing this I remember you saying you wanted abs. Swimming is all about your core body. The abs are what will get a lot of the workout. Try and join a swimming club if you're not sure about how to do this all on your own.

 

Running/jogging is an amazing way to stay fit. I have been a cross country runner all my life. I can tell you that if you start off slow (walk/slow jog a mile) and just keep working your way up you should lose your weight soon enough.