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Halp! Anonymous
Hawo /fit/.

I am 18, I weigh about that in stone (x14 for pounds). I am just over 6 foot. I'm big built anyway, but I still need to lose weight.

At first I will be cycling and weight lifting (dumbells, will probably start running at a later date in place of cycling). I've cut all the shit out of my diet, and drinking only water. I want to lose weight and gain muscle (hurr)

The only exercise I do is an hour of walking every day.

My question: How much exercise should I be doing? Should it be every other day to allow for rest, or each day. Ideally you could give me ideas towards some sort of schedule that I can stick to. Time isn't a restriction for me.

Diet is something I will look into in more detail later on. Maybe some ideas on not so obvious foods to avoid if possible.
>> Anonymous
Download or buy Dinosaur Training or Starting Strength. Brooks Kubik and Mark Rippetoe say it better than I ever could.

Don't be afraid to start slow. You have a lifetime of training ahead of you, no need to rush it.
>> Anonymous
>>30873
as for the weight training this poster is right
do starting strength as it is written in the book
and you will get good results

as for the cardio, the same principles apply
start slowly
a good goal to aim for would be weight training 3x per week, hiit cardio 3x per week, rest 1 day per week (on day weights, one day hiit) + moving under your own power as much as possible (walk/bike to school), not using elevators
basically anything within 3km - walk
anything within 10km - bike

for food - lean meat (chicken, turkey, lean beef/veal, fish, ..), vegetables (raw if possible), eggs (the yolks are fine too unless you plan on eating 20 eggs every day), low fat dairy (cottage cheese for example), nuts, beans, some unrefined carbs (oats, whole grain bread/pasta, potatoes, fruit ...)
try going for 40% calories from protein, 40% from good fats, 20% carbs (some people will disagree with this, and propose 20% from fat and 40% from carbs, but i find that that is not as effective)
avoid using oil for cooking, drink lots of water, take a multivitamin every day, no soda, ...
>> Anonymous
30890 here
i forgot something
don't be afraid to go heavy on your weight training
if someone tells you that you should be doing high reps and low weight since you're trying to lose weight, they are wrong
heavy weight will make you retain most of your muscle or even gain some (yes, losing weight and gaining muscle is possible, especially with overweight beginners)
squats and dead lifts are not dangerous (at least not any more dangerous than other excersizes), they wont stunt your growth (not as if you have much growing left)
>> Anonymous
I have now got those books and will read them as soon as I can (sometime today). Do either of them cover cardio, if not, then I suppose I can work out a plan for the 3 days a week I will be weight training. Amirite?

For Cardio, I had to google HIIT. I'll read into it some more later on, but how long should I be spending doing that each day?

Thanks for the info so far. I'll be back in a bit.
>> Anonymous
>>30908
i don't know about dinosaur training, but starting strength doesn't cover cardio

hiit should take around 30 minutes or so
it basically looks like this:
~10 min warmup
~10 min alternating intervals of high and low intensity
~10 min cooldown
for running it would look something like this:
10 minute warmup (maybe walking the first 5 minutes)
10 minutes of running as fast as possible for 1 minute, running slowly (maybe a bit faster than the warmup) the next (you can also use shorter intervals if you want)
at first you probably wont be able to do this for the full 10 minutes, but you should get there in a few weeks
10 minutes cooldown
>> Anonymous
>>30895
i dunno that i'd suggest squats and deadlifts to a beginner. i fucked up both my knees when i first started going to the gym just stretching cause i was so out of shape.. and i didn't really have the muscles for keeping the weight balanced either.. granted it depends on the persons fitness level but i'd give it a few months before i started on the squats and deadlifts.. deadlifts can definitely fuck your back up if you're getting ahead of yourself or have bad form
>> Anonymous
>>30921
Would that be once every other day? (With weights in between). To me 30 minutes doesn't seem like very much, considering 20 minutes of that is warm up and cool down. Or should I be doing that multiple times during the day?
>> Anonymous
Also, for now I only have dumbells. I haven't actually bought them yet, but I was planning on getting a set of cast iron dumbells (combined weight of 20kg). Could possibly get a barbell at a later date, but no time in the near future.

Losing weight is much more important to me at the moment though.

(Just some info for your consideration)
>> Anonymous
teh bump
>> Anonymous
>>30953
If you're doing HIIT right (and it may take awhile before you're in good enough shape to do it right) that ten minutes will leave you shivering on the floor.
>> Anonymous
>>31170
Right, I figured that might of been the case. I'll get started on that tomorrow. Originally I was expecting to do something along the lines of endurance training. However, it would appear this is much more ideal.

I do have one more question, what kind of rate can I expect to lose weight at? I know that's probably difficult to answer, and nor do I expect results anytime soon. Just a rough estimate if I were to stick to 3x cardio 3x weight training as suggested.

Thanks for the help so far.