T Nation

Routines for Weight Loss?

Hi, I’m a 19 year old male who hasn’t really kept up on working out or dieting ever in my life. Up until a few years ago i was real active and had a BMI of about 20%… lately I’ve gained ALOT of weight and am looking toward getting it off again. Right now I’m 6’0" & 280lbs (yeah…) for the past 3 weeks I’ve been running 1 mile every other day, but am yet to incorporate any other workout routine into that.

I’m looking to lose weight at the moment and not worried about muscle gain (though, gaining muscle as a bonus would be awesome)… is there any routines i should look at? I also invested in HRX to aid in this rigerous process… any advice from the experts?

You will be told to read the stickies…

My advice… do that… cause most people wont give you the time of day until you have a very specific question to ask…

I’m not educated enough to give you the run down, sorry

Walk in the morning. Do your jogging. Walk at night. I’m not sure of your fitness level, but 10x3 For Fat Loss is nice. Lots of Olympic lifts, heavy breathing, and shirt-soaking fun.

At this point in your journey, eating healthy and staying active will go a long way.

For success on this site, keep on open mind, stay positive, and don’t trash on other members no matter what they suggest you to try.

At your size, just staying active is going to do great things for you. Never be stagnant! Take the dog to the park every day - go on a walk first thing in the morning, at lunch, and after dinner - Start reading everything on this site and pick a program that you like.

Many people on this site will tell you, there is no ‘one best program’ to be on. Just pick something, stick with it for 6-8 weeks, then choose a new program. Rinse and repeat for a year then check back in!

  • AB

Thanks alot to everyone that posted. And im going to look at that routine, abides

You better if you know what’s good for you.

Well, that’s the thing… i dont really know whats good for me.

My HRX came in today… i started with 2 pills in the morning then took 2 tonight… i dont notice an energy boost, really… but it did suppress the appetite. I only ate a salad today, which was ok. I’m not looking to get jacked, just to lose weight.

Aragorn posted this a few days back, it's good stuff.

Aragorn wrote:
Welcome. I’d suggest reading the stickied threads at the top of this Beginner’s Forum. Then read the articles that are linked in those stickied threads. Read, read, read. Knowledge is power when it comes to transforming yourself.

Also, you should be warned that this site is sort of a ‘playground’ or locker room for alpha males and alpha females. So there tends to be a lot of tough love that goes to everyone, especially the newbies/beginners. Some times it goes beyond tough love. But at any rate I would grow a thick skin and be ready to take advice, even when it is offered in kind of a ‘back hand’ fashion. It’s a rite of passage for a lot of people–I went through it when I joined this site many years ago as well. The people who are coachable will stay and transform themselves, the ego driven people or the people seeking ‘half measures’ and quick fixes will leave to lick their wounds.

That being said, it really is a very helpful place. Vets know their stuff, contributors stay around to answer questions in their forum area, it really is the best place on the net for changing your life. We just don’t coddle anyone for any reason. :slight_smile: You have been warned.

Rules to changing your life and physique:

  1. There are no shortcuts. Consistency and perseverance are almighty.

  2. There are no shortcuts. Consistency and perseverance are almighty.

  3. There are no shortcuts. Consistency and perseverance are almighty.

  4. Use the search function before posting questions–generally it will save you time and some criticisms. If you read something you don’t understand in an article, ask a question about it! Generally if people know that you’ve been doing some background reading they don’t give you a hard time. We’ve been having a rash of lazy posters who don’t use the search function lately.

  5. Read first, ask later. This goes with the above rule, just to make your life easier. We have 10 years of articles on here in the archives. Also, you are GUARANTEED to get confused by reading things–this is fine, this is normal. The nice thing about this site is the info. By far the best and most thorough on the web. The bad thing about this site is “Analysis Paralysis” for newbs. ASK Questions on stuff you read!

  6. Along with the above point–doing >> reading. Pick a program and a nutrition plan, and STICK TO IT. You can read while you work. Besides, even if your plan isn’t the best thing, you’ll make progress as long as you put effort into things. And some progress, even if it is slow or less than optimal, is always ALWAYS better than no progress.

  7. This is a bodybuilding site. We have lots of guys interested in strongman or powerlifting or martial arts or athletics more than bodybuilding (I would be among those people). It’s perfectly OK if your goals aren’t to bench 500 lbs, or get to 250 lbs of lean muscle. That’s fine, we accept all serious comers.

And many of us started out “just getting in shape” but somewhere along the lines we converted to the “dark side”. But this site is about getting big and strong, so please respect those who choose the competitive bodybuilding lifestyle, including steroids. (We’ve been having a rash of the “I don’t want to get too big” and bodybuilding bashing posters lately too)

  1. Don’t get impatient–total transformation takes years. Not a couple months. Lots of progress can be made when you start, sure, but build the foundation strong and deep.

  2. Simple = Progress. Don’t overthink things. Well, do that, but not while sitting on your arse. Doing anything is superior to doing nothing, even if you are confused in your mind.

  3. Forget everything you “thought” you knew about lifting, diet and nutrition–everything the infomercials tell you, every thing the popular media tells you. Trust me on this. High protein intake will not destroy your kidneys, steroids will not kill you, training your lower back is in fact GOOD for you, all fat is not bad, all carbs are not bad…blah blah blah.

  4. this site is about the pursuit of excellence. Period. It doesn’t matter how long the journey is, only that you pursue it whole heartedly and unrelentingly.

  5. This road is not easy. This road is not short. This road is beset on all sides by saboteurs who want to see you fail. This road is painful. This road is also enlightening in every sense of the word.

  6. Changing your physique is the Single. Hardest. Thing. you will ever do, unless you count beating brain cancer or similar. Changing your physique required wholesale LIFESTYLE changes. Not a ‘diet’ but a lifestyle. For the rest of your life. Forever. Change the way you think about food, the way you act, the way you plan your day, the way you walk into the grocery store. There’s no other way to do it. I did it this way, and you can too.