Sport New to the site and need help

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Nothingface

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First off id like to say hello to everyone, ive been on here for the past 2 hours reading so much usefull information, everyone seems very nice and knowledgeable so i decided to sign up.

I read a lot this morning and ive learned a ton, but im also confused on a few things. I know how it can get asking the same questions over and over, so im sorry if i missed the post with the answers.

9 months ago i weighed 284lbs, im only 5'6" and 25 years old. I decided to cut down on eating, no fast food and junk etc..currently right now im down to 235lbs, but its been between 235-240 for almost 2 months now. Its obvious i need to excercise more, but being this heavy and out of shape, when i run my legs hurt in maybe not even 10 minutes, not to mention i smoke, which i know doesnt help, but its tough to just quit, im doing my best. Im pretty unhealthy. Is there something i can do exercise wise to get me a little more in shape so maybe i can start running? Im thinking a exercise bike, if so how much should i ride it for? I really have no idea about fitness at all.

Ive read everywhere i should eat 6 small meals a day. What do these meals consist of? Can i eat chicken 6 times a day? I did some calculator for calories, my BMR is 2211, activity is 1566 and total is 3777. I dont even know what that means haha. Anyways, sorry for the long post, i appreciate any help.
 
Walking may be a better place to start, work up to 30 minutes a day. It is great exercise when you are just getting started. As for the smoking, a good choice is to quit cold turkey and never look back. There are also many products to help you with withdrawl from nicotine if you need help. It may help to make plans for the money you save and use it as a reward. Remember that most people who successfully quit smoking have several failures ( like 6) before succeeding. Congratulations on your progress so far, you are doing great.
 
You might also want to add a whole body weight workout 3 times a week. Muscle burns more calories than fat, so for every pound of muscle you add you burn more fat all day long.
 
dswithers said:
You might also want to add a whole body weight workout 3 times a week. Muscle burns more calories than fat, so for every pound of muscle you add you burn more fat all day long.
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What kind of workout do you suggest? Ill join the gym if i have to, but not to sure what exercises i should be doing.
 
Ok, many issues here.

First off, your BMR calculation is incorrect. Take no offense to this, but you're over 125% of your ideal body weight, so we need to use an adjusted body weight in your BMR calculation.
Your ideal body weight is about 130lbs. Adjusted is 235-130*.25+130=162.5lbs

So use 162lbs in your BMR calculation. its gonna get you a much better estimate of your daily caloric needs, so you can cut your intake by 500 calories.

as for full body workouts: bench press, squats, deadlifts, pullups, military press..those are your core exercises, plus doing abs.
exercise bike is fine. 30 mins, 3x a week to build your endurance, increase metabolism, and build a stronger heart.

Stick to it. this will only get easier as you start losing more weight. but do keep in mind that hwen you start lifting some weights, your bodyweight won't change for a few weeks, as you'll be adding lean muscle mass, while losing body fat, and muscle DOES weigh more than fat. When you join a gym, see if they can test your bodyfat. knowing bodyfat and weight helps you see the fat loss and muscle gain a little more clearly.
 
Appreciate all the help guys. As for the weight training, i have a pretty big frame and im not looking to be huge and muscular, i just want to be light and skinnier, so would adding muscle really be what i want? I was thinking cardio like 4 times a week for however long it takes to get atleast below 200 lbs then once i get to a size i like, then maybe i could start adding muscle.
 
Nothingface said:
Appreciate all the help guys. As for the weight training, i have a pretty big frame and im not looking to be huge and muscular, i just want to be light and skinnier, so would adding muscle really be what i want? I was thinking cardio like 4 times a week for however long it takes to get atleast below 200 lbs then once i get to a size i like, then maybe i could start adding muscle.
Click to expand...

The effects of weight training go beyond just an increase in strength and muscle size. It is used as another means of burning calories to achieve weight loss. I am new to weight training myself, but I'm sure much more experienced folks will be around to explain this better. In the beginning of weight training, you will experience "beginner gains" in muscle and strength because your body is not used to the stress of the routine. Since I have not yet gotten to the point where the beginner gains have stopped, I do not know how long they last. But if you continue to have a caloric deficit, the muscle gains will stop but the weight and fat loss will continue.

So don't think of weight training as muscle gaining; think of it as part of your weight loss routine.
 
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