File :-(, x, )
Anonymous
im 18 years old 6'4 weight about 370

i need a good workout routine for losing weight
>> Anonymous
k
>> Anonymous
>>283533
just become leik the new cookie monstah. Eat moar fruits/vegetables, and cookies only sometimes.
>> Anonymous
Eat more fatty.
>> Anonymous
move less, you fat fuck.
>> Anonymous
squats
>> Anonymous
belt sander/machete
>> Anonymous
/fit/ is not your personal trainer
>> Anonymous
Actually no, you need an entire lifestyle change starting with your diet.

First, eat less (duh). Second, when you do eat, watch what the hell you're putting into your body. You can't lose weight if you scarfing 3 double cheeseburgers and half a pint of ice-cream (along with whatever else seems good at the time) every other day. CUT THE FAT OUT OF YOUR DIET. As much as you can. Third, DO NOT fucking fast yourself all day and then wait until the end to eat a fucking mountain of food. Almost every dumb fat-ass on this planet does that retarded shit and then they wonder why they can't lose weight. Eating several small (and Healthy) snacks a day throughout the day not only fuels your muscles when you actually need it, it also stimulates your metabolism as well, causing your body to burn calories more efficiantly. And last, but not least, surf the web for high intensity cardio routines and DON'T half ass it when (and if) you do them. Actually put forth everything you've got. 100% effort, nomatter how hard it seems, you'll eventually learn what's the most comfortable (but effective) intensity to use without throwing up or hyperventilating. But the whole workout thing. Google it and take your pic of a VARIETY, and do some version of it every day.
>> Anonymous
Also, I forgot these. Count and keep your calorie intake beneath 2,000 per day. Since you're trying to lose that extra weight that you've already got it would be wise to keep your intake around about 1,500. Your body will make up for it by using what it has stored in fat to compensate.

And if your serious about all of this then you should try to have a fair protien intake to help your body recover from your workouts. Maybe even turn that fat into muscle if your workout consists mostly of lifting weights instead of cardio.
>> Anonymous
Put down the cookies you cross eyed bastard.
>> Anonymous
>>283587
>keep your intake around about 1,500.
>Maybe even turn that fat into muscle

no
>> Anonymous
>>283587
horrible horrible horrible, eating that few calories will put your body into fat storage emergency mode, which means any workouts will burn straight muscle for energy and leave all that fat untouched, you gotta eat at least 2400 calories as a male a day unless you want to fuck your workouts up completely. Ive gone from 311 to 274 in 2.5 months by cutting out most of the oily foods and almost all of the sugar and refined foods from my diet, and at most 30-40 minutes on a exercise bike a day. Eat less products with processed ingredients, (white bread, white noodles etc.) and eat food thats harder to digest like stringy vegetables and whole wheat products. I eat 5 times a day, smaller meals with at least some protein in every meal and I eat easily twice as much now as I did when I didnt care about what I ate.
>> Anonymous
     File :-(, x)
>CUT THE FAT OUT OF YOUR DIET. As much as you can.
>keep your calorie intake beneath 2,000 per day
>Maybe even turn that fat into muscle


Pic related.
>> Anonymous
>>283639

not really, i eat anywhere from 1200-2000 calories a day, you will know if you are not eating enough when you wake up and you are dead tired even after 8-9 hours

at least that's how it works for me, you don't need to be eating a lot to stave off survival mode, it's better if you eat too little than too much in my opinion
>> Doctor Thaddeus P. Westinghouse III, M.D., PhD !!szQToNGkp98
>>283639
>eating that few calories will put your body into fat storage emergency mode

Ah, yes, fat storage emergency mode. I read about this in the NEJM last month. It's a completely legitimate mode.
>> Anonymous
>>283615
>>283587
>>283641

And anyone else bashing all of the actual ADVISE that a FAT GUY, who's TRYING TO LOSE WEIGHT wanted to hear.

Instead of saying that all of that is wrong, how about this, FUCK YOU! Where's YOUR advise?!?!?
>> Anonymous
To 283615 283587 283641 and anyone else bashing all of the actual ADVISE that a FAT GUY, who's TRYING TO LOSE WEIGHT wanted to hear.

Instead of saying that all of that is wrong, how about this, FUCK YOU! Where's YOUR advise?!?!?
>> Anonymous
>>283693Instead of saying that all of that is wrong, how about this, FUCK YOU! Where's YOUR advise?!?!?

1. Eat about 4/5 of this:
http://www.bmi-calculator.net/bmr-calculator/harris-benedict-equation/
Eat it in a high fiber, high protein diet. No soda, no fast food, cut way back on processed food.
You want your percentage of calories (ideally) to be 20%-30% fat, 20% protein, the rest is carbs.
fat= 9 cal/gram Protein=4 Carbs=4

2. Workout for an hour 3 times a week. Cardio AND weight lifting.
>> Anonymous
>>283706
2. Workout for an hour 3 times a week. Cardio AND weight lifting.

BTW, that is minimum. Doing more will be better, I just wouldn't recommend working out more than an hour a day.
>> Anonymous
Minimum of 30 mins of cardio a day. I recommend two hours for you tho.
>> Anonymous
>>283707

what kind of weight lifting should i do
and i any one can send me a website with good workout routines i can do at the gym or home
>> Anonymous
bodybuilding dot com has plenty of info on workouts and weight loss
>> Anonymous
>>283817what kind of weight lifting should i do
and i any one can send me a website with good workout routines i can do at the gym or home

Sorry it took me so long to respond, I was just at the gym.

I'll just give you a general idea of what I do.

-8x3 (the most weight you can for 8 reps, 3 sets of this)
-Work your whole upper body at least. Scrawny legs and a buff upper body looks a little funny. Disproportioned upper body looks AWFUL. I just recently started working my legs to lose my candy apple look.

-Using free weights will help work more muscle groups at once due to the need to stabilize the weights. However I use a lot of machines to ensure good technique, and that would be best for a beginner.

Upper body:
Lat pulldown (using different grips), seated row, bench press or rotary chest machine (I do the machine since I have no spotter), pec fly, whatever it's called when you hold a dumbell in each hand and lift them straight out to your sides, curls (very crappy, not really sure why I do them to be honest).

Lower body:
SQUATZ or leg press (I use the leg press cuz I'm a pussy and am afraid of the squat rack), and whatever the calf machine is.
>> Anonymous
>>284002
Also for upper body I do the machine where your hands start in front of you and you pull them back to work your triceps and lats. It's kind of the opposite of the pec fly.

Sorry I don't know a lot of them names.
>> Anonymous
     File :-(, x)
ERRBODY WANNA BE A BODYBUILDER
>> Anonymous
     File :-(, x)
DON'T NO ONE WANNA LIFT THIS HEAVY ASS WEIGHT
>> Anonymous
>>284130
>>284132
i lol'd hard
>> Anonymous
>>284137
Of course you would laugh at your own posts.
>> Anonymous
>>284130
>>284132
>>284137
same unfunny and unoriginal faggot. gb2/highschool/
>> Anonymous
>>284150
>>284142
same butthurt fatass
>> Anonymous
>>283651
I fucking love you, please post more in this fashion so that I may lololol my brains out.
>> Anonymous
epic fatass is epic fatass
>> Sponge !!5qxfxHYSQxJ
>>283651

fucking lol
>> Anonymous
I recommend swimming. It isn't as insufferable as running, because the water keeps you cool, and you are forced to regulate your breathing (something that fucks a lot of people up running). And it works your entire body, and gives more resistance so your doing low-end strength exercise at the same time. When you do eventually get in shape you'll look good because of it.

Plus, swimming is just damn fun. You don't even have to swim laps over and over like a fucking robot. One thing I like to do is grab some kiddy toy that sinks, throw it around and basically play fetch with myself. You're still swimming a lot, but it's more entertaining then going in circles for an hour.

Added bonus: If there's any girls there they'll be soaking wet, in a skimpy bathing suit, instead of sweaty and in gym clothes... If you get metallic goggles you can oggle all you want. :P
>> Anonymous
>>284331
The other thing about swimming is that it's especially good for someone who hasn't worked out before, and isn't in great shape. This is because it's much easier on the body then running or weight lifting, or, well, anything. You're a lot less likely to hurt yourself swimming, while getting (imo) a superior workout.
>> Anonymous
>>283533
holy shit dude, i weigh 20 less and an inch taller. ARe you my twin?
>> Anonymous
>>284468
nah bra' im ur father
>> Anonymous
>>284405
but im self concise and don't want people to see me at a pool with my shirt off what should i do
>> Anonymous
can someone give me a weekly workout plan
>> Anonymous
>>285033can someone give me a weekly workout plan

Sure, I'm the guy that gave you the vague lifting instructions earlier. I've been doing this routine for a little over a year, and I'm pretty happy with the results.

Everything is 8x3

Routine 1: Chest and arms
-Bicep CURLZ
-Lat pulldown (with triangle bar)
-Rotary chest
-Pec Fly

Routine 2: Arms and back
-The machine that IDK what it's called. Arms start in front and you pull them back with your elbows straight. Works lats and triceps. Kind of the opposite of pec fly.
-Lat pulldown (normal straight bar)
-Seated row
-the workout IDK what it's called. Hold a weight in each and, let your arms rest by your sides, lift the weights straight out to each side until they are level with your shoulders or slightly higher.

I'm going to start routine 3: legs
-Leg press
-Calf machine
-The machine where you start with your legs spread apart then bring them together
-The machine where you start with your legs together and spread them apart
I've read bad things about other leg machines, so I'm avoiding ones that put strain on your knees.
>> Anonymous
>>285204

BTW, you just do these every other day. You may want to get a lean protein shake (calories should be between 200-300 for you) to drink after work outs.

Also, I did martial arts so I could skip lifting for my legs and still look pretty normal (workout legs all the time). But I'm starting to look like a candy apple. Start lifting with your legs from the get go. You may want to add an ab routine as well. Doing 10 sit ups to the front, sides, and reverse for 2 sets then a minute of planks then repeat should be good for you.