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Anonymous
I am about 5'11, 167 pounds. I don't do anything at all sports wise, I have gone from 160 to 167 in about three months, I am also 18 years old. Should I lose about five pounds? I think I am still growing a bit, as men in my family don't stop until there very early twenties, and yet this is too much weight too fast. Starting sometimes next week I will have access to a treadmill. Will running 20 minutes a day cut off that weight along with a bit of dieting (mainly consisting of more apple juice and less soda)?

Now this sounds a bit odd, but I am white as a ghost. Will sunbathing 20 minutes a day help with fitness? Don't you get some valuable minerals like vitamin D from the sun? Sounds odd, but I really do not know anything about fitness.

Picture is about how close I will get to eating pussy as long as I stay at the computer all day like this.
>> Hammerknife !7ITukp3Pj2
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So you want to work out.

There are three very basic components: Exercise, Diet, and Rest. Regardless of gender, weight, height, whatever, you're going to want to do all 3 of these properly if you want to lose weight, bulk up muscle, tone, anything.

Exercise burns calories and builds muscle. You obviously burn more calories if activity is more strenuous, but keep in mind that if you're just starting out sprinting for a minute burns less calories than keeping up a jog over a half hour. Exercise builds muscle by making miniature tears into your muscles (this causes soreness), which are mended and rebuilt after exercise, during rest.

Two main types of exercise: Cardio, and lifting. Cardio is designed to burn calories, while lifting generally builds muscle. Any cardio works - as long as your heart rate's up and you go as long as you can, you're building up stamina. These exercises are roughly equivalent, depending of course how much effort you put into each:

60min Recumbent Bike
60min Jogging, flat surface
60min Weighted Powerwalking, inclines
30min Jogging, inclines
30min Normal biking
30min Aerobics
20min Jump Rope
20min Running, flat surface
15min Running, inclines
15min Jumping Jacks
15min High Intensity Interval Training (HIIT)

Keep in mind you can easily mix and combine these workouts for an overall better burn based on your own shape.
>> Hammerknife !7ITukp3Pj2
Now that your heart rate is up, you can go into lifting. Look up an anatomy or a basic fitness book to get an idea of how your muscles work. Muscles are only 'exercised' by contracting, which is why all muscles are paired. When lifting, you have to work out both muscles in a pair and keep it balanced, or else you can have one of those fuckups where you're hunched over because your trapezius isn't strong enough to lift your bulked up pecs.

Before lifting, do some quick stretching. Stretching will reduce soreness and reduces the chance of a full muscle tear, especially if you don't know what you're doing.

Find a bunch of combination exercises (http://www.bodybuilding.com/fun/exercises.htm) with free weights, and combine those into a workout with isolation exercises based on what muscle group you want to focus on. Push-ups and pull-ups are the standard for full-body exercise. Squats, full situps or crunches work as well. Lifts are divided into sets of 'repetitions', where you can do (for example) three 'sets' of 15 'reps' of a bicep lift. Generally you want to gradually increase your total amount of reps as you get stronger. If you're looking to bulk up, increase the amount of reps in a set while either decreasing the number of total sets you do or using heavier free weights. To tone and lose weight, increase sets and decrease reps/use lighter free weights.

Now after you've worked out, you need to rest. Your muscles will be sore, sore muscles do not build if you keep working them out. Muscles need time, protein, and carbs to mend all those small tears I mentioned earlier, so lifting again within the next 12 hours is a waste of time and can damage your muscles.
>> Anonymous
Drink WATER, not juice.
>> Hammerknife !7ITukp3Pj2
The ideal workout schedule for most people is a daily cardio exercise to get your heart rate up and burn calories, followed by stretching. After stretching, do weight lifting every *other* day to tone muscles or bulk up. If you're not sore and tired, you can at least do some cardio that day. STICK TO YOUR SCHEDULE. Missing a day leads to missing the next day leads to slippery slope leads to weighing 400 pounds and benching 90. You can NEVER AFFORD TO MISS A WORKOUT.

Finally, diet. There is quite frankly no need to fuck around with hippie food or any of the 'low fat' 'low carb' garbage you see. Cut out all junk food and fast food, cook things yourself or at relatively healthy restaurants, and most importantly WORK OFF ALL YOU EAT. You can chow down on steaks every day as long as you do enough exercise to work it off, i.e. don't overeat. Stay away from fried stuff, fast-food, HFCS (sodas in particular). Chow on steaks, healthy burgers, fruits, vegetables, rice, mashed potatoes, whatever.

Happy working out, and remember ultimately it's willpower that loses weight, this is just a guide to using it. Ideally, you'll have a friend or significant other giving you some motiviation, either by insulting your fat ass or giving you treats.

And remember, this is a general guide. Some people will tell you to lift before cardio, some people will tell you to use barbells exclusively or machine circuits. All I'm saying is that this worked for me, and I used to fit the profile of most anons. It may not work for you, the best workout would be something tailormade by a personal trainer.
>> OP Anonymous
So uhh...35 minute jog then?
>> Anonymous
OP:

You are officially my twin, or close enough.
I am a ghost as well, somewhere around 5'11, and 170 pounds. Anyone posting will get a twofer in the assistance books.
>> KC !!KydeY7G+xZY
Cutting out the soda and going pure water could quite possibly lose a few pounds (5ish) on its own. I'd say just try that first
>> KC !!KydeY7G+xZY
Oh, and sunbathing...Not exactly sure about health benefits, but I'd say do it. It's relaxing, makes you feel better about yourself, and raises your temperature a teeny bit. Just remember to do it gradually and spread it out so you don't get burnt lol
>> Anonymous
take out juice, at least for now.
switch out coke for diet coke or none at all

do 30 minutes of tread mill.

should be good enough, expect those 5 lb to be gone in a month or two.
>> op Anonymous
I have only just started drinking juice due to constipation, although miralax is solving that problem and I am getting regular again. I don;t drink all that much juice, just one glass a day and I drink almost nothing but water except for one 7up or a pepsi a day. Just one.

I have a terrible habit of procrastinating about working out or just being to lazy. Some recent deep thought has made me realize that if I run for 20 minutes and only do a mile and a half, its ok. As long as I stick with it I should be doing up to three miles in 20 minutes within a month or so.

Also, subway sandwiches. Thousands of them.
>> Anonymous
>>106651
You need more fiber. Get a cereal called Fiber One, and get the original version. A cup has 28 grams of fiber. Mix in half a cup of milk, and you have some nice cereal. You may not appreciate the taste at first, but you'll like it.

Make sure most things you eat has at least 3g of fiber per serving. I get around at least 50g of fiber a day, but it's not that hard once you're living the /fit/ life.
>> Anonymous
>>106651
There aren't too many Subway subs you should eat. I ate double turkey breast 6" sometimes when I was losing weight when I was too lazy to make my own food. No sauces or cheese allowed. Only wheat bread with veggies in between. Mustard is allowed, though.
>> Anonymous
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9001 hours in ms paint
no rly