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Anonymous
I have decided to stop being fat. I know that exercise is the way to get fit, but I know nothing about exercise (big surprise, right?) Where should I start? I am male, about 150 pounds over normal (for my height), and not really used to exerting myself for long periods of time.
>> Anonymous
Figure out a solid diet with sufficient protein needs for your body weight and enough vitamins and minerals to stave off malnutrition.

Do bodyweight x8-12 depending on how extreme you want to be to figure the calories.

You've been very vague and asked for a lot of information, so I'll give you the basics.

Deadlifts, squats, chin ups, bench press, google these if you don't know what they are and focus on doing these kinds of lifts with free weights (compound movements). To a lesser extent military presses are also nice, and if you want to hit your arms harder go for some arm isolation like bicep curls.

Those are the basics. By all means use google to find more exercises to hit more muscle groups, but those are the big ones you want to focus on.

Don't worry about sprinting or cardio or any of that. Hit yourself hard on the weights, control a good diet under your maintenance calorie level and go for walks. Walks aren't "cardio", but if you walk about an hour per day you'd be burning an extra 300-400 calories (or more) for minimal effort. It's a good non exercise way to aid in fat loss.

And don't worry about "bulking up" or "getting too big", this doesn't happen, especially not when nutrients and calories are sparse in your body. Lift those weights, hard, like your life depends on it. You won't become massive, you may not even gain muscle mass (but it's likely you will if you've never lifted before).

Good luck.
>> Anonymous
Step 2 = Diet.
By "diet" I do not mean that you need to utterly change the way you eat, but change the little things. Cut the candy down, replace cereal in the morning with oatmeal (good with almonds), drink more water and less other drinks. This will at least bring your calories from crap ones to good ones, cut a little calories if you feel the desire, but only 200-300, nothing huge.
>> Anonymous
Step 3 = Jog.
Eventually you'll get tired of walking and jog ten steps, then the next day twenty, and soon enough you'll be jogging the whole time and be like "Holy Fuck, I'm doing this!" DO NOT jog too much or too fast, go on jogs that, when you're done, you feel like you could still jog a few more minutes. Do not exhaust yourself too quickly, if you can hear your heart pounding, just walk instead of jogging (but don't just stand still), there's no shame in that.
>> Anonymous
Step 4 = Upper Body.
With jogging, legs will take care of themselves, now start doing upper body things. In the absence of equipment do pushups and situps and pullups (obviously find a good steady bar to do this, I used to use a backyard swingset), these are the three basic upper body exercises. If you have available equipment, do whatever works all the muscles in your upper body with six compound exercises or less (I only do 4). Either do light-ish weight monday through friday, or heavier on mon-wed-fri, whichever suits your schedule best.
>> Anonymous
Step 5 = Motivation.
To keep you going, ignore the scale except for once a week (I'd recommend sunday mornings). Also, on the door of your room, have a picture of yourself standing there, being all fat and nasty, right beside a picture of whoever or whatever you want to look like, and draw a big fucking arrow from the fat fuck to the fit guy. Make sure you put this in a place where you will see it at least twice or three times a day.
>> Anonymous
Step 6 = Profit.
And by "profit" I mean, "feeling, looking, and just generally doing better."

You're welcome.

PS - I'd recommend saving this little essay of mine and put it near the "fat -> fit" thing so you can check your progression.
>> Anonymous
Sweet. I'll try this out. Thanks!
>> Anonymous
>>179230
I'm not OP, but would replacing deadlifts with clean and presses be wise?
>> Anonymous
Way to go.

It's pretty fucking hard for the first few weeks, especially with all the weight you're carrying around. Do not fucking quit ever. Changing your diet is hard at first because your body will feel deprived and still crave crap foods, but if you make a gradual change, your body will adapt - same with excersize. You'll also plateau, which is a big downer, but it only lasts like two or three weeks, if that.

Good luck!