Help me lose weight. Please!

asadkhwaja96
asadkhwaja96 Posts: 9 Member
edited November 2024 in Health and Weight Loss
Hey Guys,

I am a 19 year old male, who is currently 60lbs overweight (210 lbs). I have to get down to around 150lbs, and I am new to all this fitness, exercise and calorie counting. I need help in setting a reasonable goal to lose the fat and hopefully gain a lot of muscle! (Ex: I don't know how to work with my calories to lose fat and gain muscle)

Somebody please help!

Replies

  • malibu927
    malibu927 Posts: 17,562 Member
    Except for newly lifting, you can't gain muscle and lose fat at the same time. They require different amounts of energy. What you can do is lose weight while doing a progressive lifting program to retain muscle, then bulk after.
  • CharlieBeansmomTracey
    CharlieBeansmomTracey Posts: 7,682 Member
    edited February 2016
    edited to delete
  • asadkhwaja96
    asadkhwaja96 Posts: 9 Member
    malibu927 wrote: »
    Except for newly lifting, you can't gain muscle and lose fat at the same time. They require different amounts of energy. What you can do is lose weight while doing a progressive lifting program to retain muscle, then bulk after.

    I see. So first I should lose body fat (while doing weight training, to retain muscle) and then try to bulk to get bigger.
  • callsitlikeiseeit
    callsitlikeiseeit Posts: 8,626 Member
    asadkhwaja96 wrote: »
    malibu927 wrote: »
    Except for newly lifting, you can't gain muscle and lose fat at the same time. They require different amounts of energy. What you can do is lose weight while doing a progressive lifting program to retain muscle, then bulk after.

    I see. So first I should lose body fat (while doing weight training, to retain muscle) and then try to bulk to get bigger.

    there ya go, kid ....
  • Alatariel75
    Alatariel75 Posts: 18,372 Member
    asadkhwaja96 wrote: »
    malibu927 wrote: »
    Except for newly lifting, you can't gain muscle and lose fat at the same time. They require different amounts of energy. What you can do is lose weight while doing a progressive lifting program to retain muscle, then bulk after.

    I see. So first I should lose body fat (while doing weight training, to retain muscle) and then try to bulk to get bigger.

    You got it. A calorie deficit and a progressive lifting program will help you lose fat while retaining and strengthening existing muscle. Then you can shift to just above maintenance calories and work on building more muscle.
  • Mavrick_RN
    Mavrick_RN Posts: 439 Member
    Building muscle is way too complex for you right now.

    Learn about CICO (calories in - calories out) to lose weight. The simple stickies are all you need. Input your stats, MFP will give you a calorie goal. Weigh and measure all your food accurately. Stop eating when you reach your calorie goal.

    Keep it simple. Success is yours.
  • jeepinshawn
    jeepinshawn Posts: 642 Member
    Actually I hate to be that guy but he could easily build some muscle and lose fat. At his age and given he is male it will never be easier to build muscle. Eat at a 500 calorie deficit lift heavy 3 days a week and you will see some decent gains with the right nutrition. The mfp blog hasa good plan you t can borrow.
  • asadkhwaja96
    asadkhwaja96 Posts: 9 Member
    Thank you All for your help!

    I guess for the time being I will focus on losing weight (fat) by keeping a close eye on my calorie intake, and trying to burn more than I consume by doing cardio and strength training (just so I can have muscle after my weight loss).

    Afterwards, I will focus on gaining more muscle than I previously had.
  • ledzeppelinfan1
    ledzeppelinfan1 Posts: 38 Member
    Just find what healthy foods work for you and go after it. Do an intense 20 minutes of cardio everyday and you'll be set. Most importantly, don't focus on the numbers on the scale. Weighing everyday will only frustrate you. Personally, I try to weigh every two weeks. And finally, and this will save your life, if you have a bad day; do not dwell on it. Get right up and keep marching on. We will not be perfect, although we should aim to come close. Be positive and never give up. Send me a friend request if you need someone to help along the way.
  • CoffeeNCardio
    CoffeeNCardio Posts: 1,847 Member
    07ncasgd4htw.jpg
  • bellabonbons
    bellabonbons Posts: 705 Member
    I worked out with a personal trainer for quite some time and definitely I think if you consult with a personal trainer they will tell you to definitely lift weights while you're dieting. Building muscle will help you burn better plus it will strengthen. The first thing I would do is go see a certified personal trainer and you can't go wrong they will guide you in the exact right direction. As you lose fat you will become stronger and conditioned by working out with weights. Include at least 30 minutes of cardio 3 times per week. Why wait. Much better to have s fit body with strong muscles at the end of your weight loss. Recently I have begun working out with a personal trainer again. You will be happy that you consulted with one now. They are certified in all the training to get your body burning efficient and your muscles in condition while you drop the pounds.
  • asadkhwaja96
    asadkhwaja96 Posts: 9 Member
    ledzeppelinfan1 wrote: »
    Just find what healthy foods work for you and go after it. Do an intense 20 minutes of cardio everyday and you'll be set. Most importantly, don't focus on the numbers on the scale. Weighing everyday will only frustrate you. Personally, I try to weigh every two weeks. And finally, and this will save your life, if you have a bad day; do not dwell on it. Get right up and keep marching on. We will not be perfect, although we should aim to come close. Be positive and never give up. Send me a friend request if you need someone to help along the way.

    Thank you for all the support :smile: I'll remember to send the friend request for more positive support
  • asadkhwaja96
    asadkhwaja96 Posts: 9 Member
    CoffeeNCardio wrote: »
    07ncasgd4htw.jpg

    I can't seem to open the file
  • asadkhwaja96
    asadkhwaja96 Posts: 9 Member
    bellabonbons wrote: »
    I worked out with a personal trainer for quite some time and definitely I think if you consult with a personal trainer they will tell you to definitely lift weights while you're dieting. Building muscle will help you burn better plus it will strengthen. The first thing I would do is go see a certified personal trainer and you can't go wrong they will guide you in the exact right direction. As you lose fat you will become stronger and conditioned by working out with weights. Include at least 30 minutes of cardio 3 times per week. Why wait. Much better to have s fit body with strong muscles at the end of your weight loss. Recently I have begun working out with a personal trainer again. You will be happy that you consulted with one now. They are certified in all the training to get your body burning efficient and your muscles in condition while you drop the pounds.

    I'll definitely look into it. By the way, how much do you think a personal trainer will cost; approximately how much?
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