Losing weight fast?

[wclark]

Hello everyone, this is my 1st post here (besides my introduction post) and I'd like to start losing weight, and much like everyone else, I'd like to lose as much as possible in as little time as possible (although, I do understand that weight loss doesn't occur over night).

I have no idea where to begin, so I'm asking for help. Here are my stats:


-Stats (age, height, weight, Body fat %) 17, 5' 9 3/4", 290-ish lbs, not sure.
-Diet (in detail meal to meal, overall daily caloric intake, ratios) Not sure, what ever's in the house (which I can't say is usually healthy), which can range from 1200-6000 calories a day.
-Exercise routine in detail (cardio/weight training) not much, I walk occasionally and do sit ups/push ups whenever I think about it.
-Clear reason and question for the post. How to get fit.
-Current and overall goal. Overall goal is 190, current goal is as much as possible
-How long you have been doing what you are doing in diet and routine. This is what I want help with, getting started.
-If you have any medical problems or injuries we should be aware of. Nope.


If I could say I had one realistic-ish wish, it would be to lose 100 pounds in a year (2 or 3 pounds a week for about 50 weeks)

 

[MsGhettoBooty]

As you know, losing weight takes a lot of patience and hard work. You could easily try a ton of fad diets, but you'll be back to where you started and possibly even heavier. The most important thing about losing weight is to know this isn't a race. Take your time. Pay attention to your body and what you put into it. (caloric deficits, exercise, healthy eating, etc) It's really that simple. Start up a free account at either or Good luck with it.

-Sheryl

 

[ExercisePhysio]

Quick advice:

Here is a simple but effective plan. If you respond to this post, I'll detail it even more...it depends on your feedback.

1. Join a gym within the week.
2. I'm assuming being 17 that you live at home, so you can't go clean out your fridge of bad food (chips, candy, etc.) However if you are free to do this, do so.
3. Pick a date to start your weight loss. Weigh yourself that day. Have your workout routine at the gym start that day. Pick 3-5 days a week that you go to the gym. If you want the best results, make it 5 days.
4. Workout every muscle group twice a week. Include cardio if it won't make you quit.
5. Eat 3-5 meals a day, and make sure each meal has protein in it. Limit your carbs and fat. (aka no pizza, hot wings, soft drinks that arent diet, eat as many vegetables as you can)
6. As a general guess: aim for 2000 calories a day.

If you did this and this alone, you'll have success, if you're consistent. There is a LOT of tweaking to be done with this, but this is a basic template. No gimmicks or pills or anything. Just hard work and consistency with your eating.

Michael

 

[paulyost]

Being a that you're a teenager, you have plenty of time to train. This is definitely a good thing for you. I would start with a 3-day/week weight training program emphasizing a whole body approach. This way, you'll consume more energy while taxing a lot of muscle mass for growth/maintenance. Exercises to include are: deadlifts, squats, chin-ups, push ups, rows, bench press, etc. You should focus primarily on big compound movements like those listed above.

At your weight, I'd definitely focus on protein as stated in previous post. To that list, I'd include green leafy vegetables. They will help give you that feeling of fullness at a minimal caloric cost. I wouldn't eliminate fats, but focus more on monos polys and other unsaturated sources. You can get these from nuts, olive oil, fish, tuna, etc. These will help keep your testosterone high, helping with muscle gain/maintenance. You can consume some carbohydrates, but make sure they're from a quality source. Examples are: fruit, whole grain bread, whole grain cereal, whole grain pasta, etc. Personally, I like the Zone diet approach of 40/30/30. Since you want to lose a significant amount of weight, you may want to keep carbohydrates lower than this for the time being and adjust upwards later on. Always consume a post workout beverage or food and spread them out into 4-6 meals a day.

From a cardiovascular standpoint, or ESD (Energy System Development), you can start with basic steady-state cardio on the treadmill for 30-45 minute sessions. If it's incredibly easy or after a few weeks, you may want to get into interval training. This is a better approach to fat loss and you'll defend against muscle loss a bit better. An example of this would be sprinting for 30 seconds followed by walking for 60 seconds and repeating for up to 30 minutes in total duration.

 

[paulyost]

Being a that you're a teenager, you have plenty of time to train. This is definitely a good thing for you. I would start with a 3-day/week weight training program emphasizing a whole body approach. This way, you'll consume more energy while taxing a lot of muscle mass for growth/maintenance. Exercises to include are: deadlifts, squats, chin-ups, push ups, rows, bench press, etc. You should focus primarily on big compound movements like those listed above.

At your weight, I'd definitely focus on protein as stated in previous post. To that list, I'd include green leafy vegetables. They will help give you that feeling of fullness at a minimal caloric cost. I wouldn't eliminate fats, but focus more on monos polys and other unsaturated sources. You can get these from nuts, olive oil, fish, tuna, etc. These will help keep your testosterone high, helping with muscle gain/maintenance. You can consume some carbohydrates, but make sure they're from a quality source. Examples are: fruit, whole grain bread, whole grain cereal, whole grain pasta, etc. Personally, I like the Zone diet approach of 40/30/30. Since you want to lose a significant amount of weight, you may want to keep carbohydrates lower than this for the time being and adjust upwards later on. Always consume a post workout beverage or food and spread them out into 4-6 meals a day.

From a cardiovascular standpoint, or ESD (Energy System Development), you can start with basic steady-state cardio on the treadmill for 30-45 minute sessions. If it's incredibly easy or after a few weeks, you may want to get into interval training. This is a better approach to fat loss and you'll defend against muscle loss a bit better. An example of this would be sprinting for 30 seconds followed by walking for 60 seconds and repeating for up to 30 minutes in total duration.

 

[paulyost]

Being a that you're a teenager, you have plenty of time to train. This is definitely a good thing for you. I would start with a 3-day/week weight training program emphasizing a whole body approach. This way, you'll consume more energy while taxing a lot of muscle mass for growth/maintenance. Exercises to include are: deadlifts, squats, chin-ups, push ups, rows, bench press, etc. You should focus primarily on big compound movements like those listed above.

At your weight, I'd definitely focus on protein as stated in previous post. To that list, I'd include green leafy vegetables. They will help give you that feeling of fullness at a minimal caloric cost. I wouldn't eliminate fats, but focus more on monos polys and other unsaturated sources. You can get these from nuts, olive oil, fish, tuna, etc. These will help keep your testosterone high, helping with muscle gain/maintenance. You can consume some carbohydrates, but make sure they're from a quality source. Examples are: fruit, whole grain bread, whole grain cereal, whole grain pasta, etc. Personally, I like the Zone diet approach of 40/30/30. Since you want to lose a significant amount of weight, you may want to keep carbohydrates lower than this for the time being and adjust upwards later on. Always consume a post workout beverage or food and spread them out into 4-6 meals a day.

From a cardiovascular standpoint, or ESD (Energy System Development), you can start with basic steady-state cardio on the treadmill for 30-45 minute sessions. If it's incredibly easy or after a few weeks, you may want to get into interval training. This is a better approach to fat loss and you'll defend against muscle loss a bit better. An example of this would be sprinting for 30 seconds followed by walking for 60 seconds and repeating for up to 30 minutes in total duration.