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Fitness help! Anonymous
Hey /fit/

I need some help with a workout plan and diet plan.
Im about 6'3"-6'4" and about 235 pounds. Male, 18 years old. Im not really that fat just more chubby.

Target areas:
- My stomach (loss the fat on and around)
- Love handles (get rid of all that fat)
- My breasts id like to lose the fat and reshape them (tighter and smaller i guess)\
- Fat on my inner thighs
- And fat on my arms

My overall goal: Id like to lose my excessive fat on my body and gain muscle at the same time. And be comfortable taking my shirt off in public

I have a treadmill and thats about it, i have access to a bench press and free weights but transportation is a issue.
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>> Anonymous
Run everyday and stop eating so much. Oh btw, you're not chubby, you're fat.
>> Anonymous
Okay firstly, before you get an irate reply from someone else it's important to understand that you should consider the fat on your body as one entity. There is no way to reduce the level of fat in a specific area, only to reduce the total amount.

Most men will lose the fat on their stomach last, its widely down to genetics.

For fat loss, the long and short of it is that you need to create a calorie deficit in your diet and by exercising. This means monitoring what you eat (calorie counting) and monitoring your exercise, doesn't have to be pinpoint accurate, but its easier to keep track of. I'm going to follow this with some copy-pasta, mean whilst give more details of your current diet etc.
>> Anonymous
Fat burning and fat loss is something I've recently been coming to terms with and I am constantly reading posts here, that go along the lines of "What's the most effective way to lose fat"

Well I've read a lot of information from various sources, and I've decided to try and share some of my understanding with you guys and hopefully in doing so have anything I've got wrong corrected.

So let's begin, firstly, the decision of what intensity is best.

Firstly, you must understand that there are two sources of energy the body utilises, the first is the fast acting glycogen stores that muscles hold, this energy can be utilised the fastest as it is already where it needs to be. The second is the fat stores of the body, which can be broken down and used as energy but aren't as readily available.

Now, your body is always utilising both energy sources, all that changes is the ratio at which the body uses them and the rate at which the body uses them. For high intensity exercise the body uses more of the glycogen stored in muscles, and as the intensity becomes lower the body uses a higher amount of fat as fuel. HOWEVER as the intensity falls the rate at which all fuel is used also falls, so the amount of fat burned stays roughly equal.
>> Anonymous
>>242089
When exercising at the optimum "fat burn" intensity (50% VO2 max) about 50% of the fuel used by the body would come from fat stores, the average athlete will probably burn around 200 calories in 30mins at this intensity, so 100 calories of fat would be burnt.

However at a higher intensity (75% VO2 max) the same athlete would burn 300 calories in 30mins, and about 33% of those calories would come from fat, thus 100 calories would be burnt in the same time. The long and short of it being, that when you have a time limit, there is no reason to work at a fat burning intensity, you burn less overall and you have a lower impact on your metabolism.

Interval training however, has been proven to be more effective than steady state training, drastically so. There aren't clear indications of why it is so much more effective, but a controlled study of 45 obese women in Australia, found that those doing interval training (8 seconds of sprinting on a bike to 12 seconds of easy cycling), lost roughly 3x more weight than those who used steady state training. The short of it being intervals are always preferable.
>> Anonymous
>>242090
Now... carbohydrates. We've already looked at the two sources of fuel, fat stores, and glycogen. Funnily enough, these are what most of the carbs you eat go towards. Firstly your muscles will have their glycogen stores replenished if needs be, and what's left will be stored, as fat. This is a basic reason why building muscle helps with weight loss. Larger muscles use more fuel, thus more of the carbs you eat go to restocking these muscles, leaving less to go to fat production. Also any activity that involves the usage of your muscles contributes to this, walking, playing catch, everything. Ideally, you would work out exactly how many calories of carbs you needed to eat to replenish your glycogen stores and eat that and only that, but that's unrealistic, what you can do is keep carb consumption relatively low and count calories to create a deficit. Remember the fat stores you burned whilst working out? You don't want to replace them.

So what does it all boil down to?

Simple
- Do interval training. Golden rule I'd say. (yep, HIIT is more than just a meme)

- Higher intensity is preferable unless you have 2 hours to work out (and are willing to sit on a bike working at 50% VO2 for more than 2 hours). Fat burnt is equal and you burn more calories overall, so more of what you eat will be used to restock muscles.

- Creating a moderate calorie deficit is the key diet wise, obviously stick to healthy foods as they will be more filling and more nutritious so are better calorie for calorie.

- Build muscle, it increases the amount of calories you burn.

There is no magic behind fat loss.

Hopefully this wall of text has helped someone...
>> Anonymous
in summary;
http://heart.kumu.org/bmi.jpg
you are almost *obese* for your height (and yes BMI is suitable for rough weight judgements on sedentary people)
* start with low impact exercises like biking/swimming
* you can't spot lose fat, it is genetically predetermined where it will come off from. there are innumerable threads where this has been said..
>> Anonymous
I don't understand why I read so much about treadmillz here. In France, we go out and run. And that's what you should do to start, basic cardio like running, swimming, as much as you want. Add some basic exercises like pushups, pullups (BUY A PULLUP BAR RIGHT NOW), it don't require any huge machine and you will see results rapidly.

I started getting in shape in June, I was not chubby , in fact I'm even a kind of a "natural born brawler", anyway here is my first program :

- 1 hour of running everyday, sometimes more, sometimes I went to the swimming pool. I'm now trying HIIT (google it).

- 3*30 pushups, and do them right, with your hands closer and closer when you get comfortable. (these for breast, you will see results fast)

- 3*10 pullups, do'em right, your head has to be lifted above the fucking bar. (arms and back, good exercise for the upper body anyway).

- Working my abs until it hurts, google to see basic exercises.

- Working various muscles with weights.

Of course, don't do all that everyday. Plan it. That was how I trained the first weeks, may be hard for you, may not be. The important fact in most exercises is FIND YOUR LIMITS, and PUSH IT TO THE LIMIT LALA LALALA.

Also, you will be hungry as fuck as a result. Since you don't wanna be the next Schwarzenegger, I suggest you just eat veggies a lot, don't try to eat less, just avoid junk food, I'm not getting into details it's quite obvious to figure a good diet. Apples are your best friend.

I had the same overall goal, just be comfortable for the summer. I must say that the more I train and the more results I have, the more I'm pushing teh limits. Meaning, the hardest is the beginning. Define times of the day during which you don't allow yourself to do anything else than training, and stick to it.
>> Anonymous
Continuing from>>242101

I don't understand shit about pounds, so I didn't notice your weight.
So I'm with>>242093, just cardio, cardio, cardio. I might be wrong, but with that profile and if you're not already doing sport, using weights won't be of any help and even painful.


Also, bump, how to get rid of love handles, any particular exercise to train lower abs ?
>> Anonymous
>>242101

Get out of here, Frog.
>> Anonymous
>Also, you will be hungry as fuck as a result. Since you don't wanna be the next Schwarzenegger, I suggest you just eat veggies a lot, don't try to eat less, just avoid junk food, I'm not getting into details it's quite obvious to figure a good diet. Apples are your best friend.

>using weights won't be of any help and even painful

No, no, no, no, no.

You know very little, don't try and give people advice when you have no idea what you're talking about.

Resistance training is a great way of shedding fat, it burns plenty of calories lifting and it increases your metabolism (both in the short term and the long term from having more muscle mass).

Eating vegetables and fruit is fine, but fruit especially is essentially sugar, not that it should be avoided (it shouldn't), just that it isn't something you should overdo if you're looking to lose weight as it has a high carb content.

Carbs consumption should be kept relatively low if you're looking to lose weight, and you should be concious of what carbs you eat and when. It's important not to get into the mindframe that carbs are your enemy.

But it's generally recommended that you eat starchy carbs early on in the day (bread, rice, potato etc), then switch to fibrous carbs later on (vegetables) and try to keep consumption of high GI carbs limited to only right before, after and during exercise.

Eat lean meats, cut out processed foods as best you can, go back to basics and particularly avoid white flour and processed sugar. Drink water, avoid soft drinks, and try to keep alcohol consumption low. Drink the occasional fruit juice if you need something more interesting, or tea.
>> Anonymous
>>242123
Continued.

For a resistance program (with free weights) look into www.stronglifts.com 's beginner program (5x5). It requires very little time input for good results. Also browse around to find other good fitness blogs and websites, there are a number out there and if you educate yourself it'll be easier to run your own program. Obviously cardio is good for weight loss as well as resistance training, so fit it in where you can and find something you enjoy, or can atleast bear to do. Treadmill running isn't great, it's unnatural (you only do half of the running motion as your foot is dragged back by the floor, removing the hamstring contraction) and they tend to be bouncy and soft which can extenuate pronation issues. If you're going to run, invest in a good pair of shoes and run outside it's more pleasant and more effective (but keep in mind that you have to start slow with this as it is a very intensive sport in terms of the potential for getting an injury).

A few good websites to check out are...

www.stronglifts.com (resistance training info and some good diet info)
www.laurensfitness.com (some great info on injury prevention and some great diet pieces)
http://jamieatlas.wordpress.com (some great pieces on cardio choices and keeping balance in your workout, haven't read this too thoroughly so there's probably more than that)