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Anonymous
OK fit i have been lurking here since they put it in but this is my first time posting im 18 296lbs (lost 18lbs since march) i am 6'5'' and i would like some advice.
OK first question how often should i lift weights i don't have access to a gym since i would have to drive 45min just to get to one but i do have a bench press and free weights.
how many calories should i eat a day to lose fat?
how much weight can i lose at a healthy rate per week?
what a healthy weight for my height?
what kind of cardio and how long should i do it?

any advice or input is greatly appreciated

pic related ...its me
>> Anonymous
>>120981
bench press and free weights will be enough for now unless you want to target very specific muscles. You can lift practically every day depending on your regiment, however, I would recommend you start at 3 times a week or so. Cardio would probably be good too. I find it burns more fat than weight lifting, but weight lifting makes more muscle.

As for your other questions, google. There are no set numbers aside from BMI.

In general, if you want to lose weight exercise. Sometimes it won't even matter which ones you're doing as long as you're keeping your heart rate up.

accumulation = calories in - calories burned
>> Anonymous
Cardio Cardio Cardio. That is basically what you need. Stationary bike would be good for you to start, and obviously HIIT HIIT HIIT! Make the most of your workout time. Eat 5-6 small HEALTHY meals a day. Lots of animal protein (chicken breast, salmon, tuna, etc.) and drink a fuck ton of water. Google your normal calorie intake for your height and weight, and subtract 500 calories from it. Veggies, and fruits also.

Obviously the most important factor is determination and willpower. If you don't have it, your SOL.
>> Anonymous
losing weight is 80% diet so you will have to have more discipline in that area.

to calculate #of calories go here and do it

http://www.caloriesperhour.com/index_burn.php
in the BMR/RMR section

but normally for a guy your age/height you would eat 2200-2400 calories to lose weight thats including exercise and stuff.

anything above 3 lbs week is not so healty id say 1-2 lbs is a healthy range. but if less than 1 don't fret because there's several factors that come into play such as water weight, gaining muscle mass etc. So best way to track your progress is by taking weekly pics. and keeping a diet journal (www.fitday.com)

are are nearly 300 lbs so id say dont run too much treadmil is fine. eat foods that a balanced with high protein - id say try eating 150-180 g protein with moderate exercise and light weight-training. Run two days a week, use those weights every other day 3-4 days/week.

use this to make a weight training routine.
http://www.exrx.net/Lists/Directory.html
>> Anonymous
http://img.7chan.org/fit/res/11288.html

There you go. It seems to me you got a long, hard way ahead of you if you want to get in good shape, but if you have the determination needed you might just make it.
>> Anonymous
If you are going to lose weight, set a goal.

But what ever you do DO NOT follow the bullshit BMI .
>> Anonymous
get a gym membership or your school must have one
>> ForTheEmperor
"Cardio Cardio Cardio." WRONG

For a person your size you should avoid cardio for now.

Work on building up as much muscle as possible, this will raise your basal metabolic rate (aka how many calories you burn doing nothing) and combine this with some cleaning up of your diet. After you have built this muscle up and look a little less gelatin'ish you can begin cardio.

Trying to build muscle while doing significant amounts of cardio is just like shooting yourself in the foot.

I could give you more specific advice but you didn't give me much info on diet.