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Anonymous
Sup /fit/

I'm a fatty looking to lose some weight. I'm 5'10 and about 200lb.

Looking to you guys for dieting and exercise plan/tips. Thanks much. (Pic unrelated)
>> A decent starting workout Old Geezer !YI1jEQivlM
Do something you enjoy, and can stick with. Here's a simple plan to start with. Others may have ideas you find more appealing, but I feel it'll be the easiest to stick with for the most results.

Resistance training twice a week. Monday and Thursday. You are not allowed to skip, or "put it off 'till Friday", since that becomes Saturday, becomes "oops, have to wait 'till Monday". Buy a pair of spinlock dumbbells, and 40 pounds of plates in 5-10 pound increments; they're cheap.

Push-ups. For the first time, find out how many you can do until failure; do them until you can't support your body weight in an up push-up position. This will give you a goal to surpass in three weeks.

Next bent over rows.

"ZOMG DON'T DO THAT YOU'LL RUIN YOUR BACK HARBABBLRLBLRBLRLLLBLBLBL!!!"

STFU. For a concise explanation of how to do it PROPERLY: http://www.exrx.net/WeightExercises/BackGeneral/BBBentOverRow.html

Simply substitute dumbbells for the barbell in the exercise; unless you have a sturdy bench or table at about knee level, in which case:

http://www.exrx.net/WeightExercises/BackGeneral/DBBentOverRow.html Do 3-5 quickly for a warm-up, then at least 8 done very slowly, 4 seconds up and down. Make sure you use enough weight so that the last one or two repetitions are almost impossible to do without cheating.

Next do SQUATZ! This will be difficult to do if you don't have much weight. Try to do them slowly while you learn the form.

http://www.exrx.net/WeightExercises/Quadriceps/DBSquat.html

For the second workout do everything the same except when you do push-ups, do them very slowly, 4 seconds down, and 4 seconds up.

For Tuesday and Friday, fartlek for 15-20 minutes. http://en.wikipedia.org/wiki/Fartlek

This may seem daunting, but keep in mind each workout is only going to take you 20 minutes or so tops. Try it and see if you like it.
>> Old Geezer !YI1jEQivlM
Almost forgot.

On your resistance days. Abs. Crunches. 20-30 done well, holding for two seconds on each crunch. Stretch by going into a push-up position and letting your hips lower to the floor. You should feel a stretching sensation in your abs if you do this right.

And christ, I forgot stretching.

Chest:
http://www.exrx.net/Stretches/ChestGeneral/StraightArm.html

Back:
http://www.exrx.net/Stretches/LatissimusDorsi/Overhead.html

Legs:

Jesus, there's a ton of these.
http://www.exrx.net/Stretches/Quadriceps/Standing.html
http://www.exrx.net/Stretches/GluteusMaximus/SeatedBench.html
http://www.exrx.net/Stretches/Gastrocnemius/Wall.html

Stretch at the end of your work out, not before.