T Nation

New Member Lookin for Tips

Hey everyone.
Just going to tell you a little bout myself and my goals.
I’m a 18 years old . I’m 5’10 225 pounds(last time i checked).
Sry for the long post in advance

Ive been reading articles left and right about losing weight, HIIT, and all that sort of stuff. Ive tired going on diets and eating less but it just doesn’t work out for too long. I used to go to the gym and i had a decent (i think) work out schedule. I stopped going because it got to expensive and i didnt have the money for it. I tried to work out at home but i don’t have any free weights or anything. The gym helped me lose 3 to 5 pounds and i gained a decent muscle gain in my arms n back. It really all gone now

I’m fed up with the fat and i want to change. Ive noticed that now that im going to school im walking a lot more and sweating alot more. I would like help on how i should lose the weight faster, and in a healthy way.

Also i want to become a firefighter with the FDNY. My test is in 2011(a LONG time from now) but i want to be ready for it like it was happening in a few months. I would like to be down to 180 175

Thanks for reading and thanks in advance for those who help me out

First thing you need to do is start a food log. Record everything you eat and as much information as you have about each food.(portions, calories, Macronutrients, etc…)
Cut out all sugars and carbohydrates except for:
-After training
-A(ONE) piece of fruit in the morning
-veggies(not potatoes)

Secondly, all you really need is a full backpack to start training. Do the following circuit three times per week with 1 rest day in between.

Circuit 1:
Pushups or inclined pushups X15-20 reps
Squats w/ backpack in arms X15-20 reps
Bent over-rowing w/BP X15-20 reps
Backpack RDL x15-20 reps
Rest 2-3 minutes

Circuit 2:
Backpack Overhead Press X15-20 reps
Squats x15-20 reps
Pull-over x15-20 reps
Goodmornings x15-20 reps
rest 2-3 minutes

Do each circuit 2-3 times before moving on to the next one

You’re goal is 0(zero) rest time between sets in a circuit.
Also, since your goal is to lose BF quickly you won’t need to worry about heavy training yet(though it will help in the future).

It’s a process.
Get this started and I’ll be glad to help you with the next steps.
Good luck.

that’s a pretty good plan, but i think too specific for him.

you need to know what works for you.

the posted above is correct, the goal is to not rest at all…but start at 60 sec and drop 5-10 sec a week.

circuits are great for dropping weight. so is (for me) fasted cardio in the morning.

get that food log going too…that is an amazing tool.

Going low carb (lots of veggies, lean protein and adequate good fats + post workout nutrition) helped me lose about 22 kg (about 50lbs?) in 4 months. At that time I only do light weights since I trained at home and didn’t know anything about training. If I would do it all over again I would’ve done more heavy workouts and get better results.

A couple more tips to add:

  1. look for hidden calories, they’re everywhere (salad dressings, sauces, drinks, a biscuit here and there etc.) I underestimated my calorie intake by about 500-700 calories just because of these seemingly innocent stuffs. So yeah, like toohuman and B rock said, get a food log.

  2. Don’t implement all the fat loss strategies at once, because if you do that and your fat loss stalls, it’ll be really hard to progress. So a good example would be; Resistance training + under maintainence calories (by about 500 calories or so), when progress slows, add a couple of HIIT sessions per week, and then add some low intensity cardio when it starts to slow down again. Throw in a good fat burner (HOT-ROX extreme for example) after that etc. Well, you get the idea.

All the best!

Am I the only one who pays $20/month for a gym membership? I see a lot of kids on here naming the cost of a gym as a barrier to reaching goals.

Do you go to high school? do you go to college? Do you have a job? Surely you can find a place to workout.

Toohuman’s diet suggestions are good but probably too strict for an 18 year old who’s got 2 years to get in shape. I’d go with no soda, no sweets, lots of meat, whole grain for bread, any kind of vegetable or fruit, avoid white rice and potatoes. If it’s too strict you’re just going to get burned out and quit.

Toohuman’s curcuits are good, but I’d mix up the reps and sets more. Ex:

Mon - run through the circuit 3 times with 15 reps, rest 60 seconds in between

Wed - run through the circuit 4 times with 10 reps, rest 90 seconds in between

Fri - run through the circuit 5 times with 6 reps, rest 120 seconds in between

This will keep the muscle from adapting and keep the circuit challenging for a longer time. Joining a gym will be helpful so you can vary the weights on the exercises so the reps make sense. It will also give you options to swap out the pushups for bench press or whatever.

Diet will be largely responsible for the fat loss.

Just start with the 7 Habits laid out by John Berardi:

From the article, the 7 habits are

  1. Eat every 2-3 hours, no matter what. You should eat between 5-8 meals per day.

  2. Eat complete (containing all the essential amino acids), lean protein with each meal.

  3. Eat fruits and/or vegetables with each food meal.

  4. Ensure that your carbohydrate intake comes from fruits and vegetables. Exception: workout and post-workout drinks and meals.

  5. Ensure that 25-35% of your energy intake comes from fat, with your fat intake split equally between saturates (e.g. animal fat), monounsaturates (e.g., olive oil), and polyunsaturates (e.g. flax oil, salmon oil).

  6. Drink only non-calorie containing beverages, the best choices being water and green tea.

  7. Eat mostly whole foods (except workout and post-workout drinks).

If you follow those rules, you will lose the fat. Do NOT think that “it doesn’t work out for too long.” The scale is not going to drop every day. You will have plateaus where you do not think you are seeing results. You’ll see the number go up a little, down a little, stay the same, then drop a couple more pounds. It takes patience and consistency to see 50 pounds come off. Commit yourself to the idea of one year of consistent diet. It might not take that long, but it might.

And by the way, maintaining fat loss is even harder than losing it to begin with. Look at how many people regain lost weight. So it’s really a lifetime commitment of new diet and exercise habits that you need to commit to. Your workouts and diet will change as your body comp changes, but you will always need discipline and attention to maintain your new body.

sprint 400s 200s (go for 8 in 45mins) for one of your cardio days