Fat loss

[navy_seal]

Hey everyone. If someone is 135kg (fat) about 18 years old. Will weight lifting play a big role? He is currently running everyday for 20mins

[FellowshipOfTheRon]

oh my.. are we talking like super obese fat or you reckon he's got a fair bit of muscle under there? any ideas on the fat %?

any good sustained amount of physical activity is gonna help him but most importantly is his diet sorted? if that's not taken care of in early stages then he probably wont see results no matter how hard he works & just lose all motivation to keep going

[navy_seal]

sorry don't know his body fat but he is obese. I got his diet sorted

morning eggs and weetbix

lunch chicken sandwhiches

dinner chicken, potato and peas

and 5+ fruit through out the day.

But i want to know is it even worth signing him up at the gym or should he just do cardio and the diet.

[vracula]

If he wants to make this a lifestyle change ,that is keep the fat off and look better than average i suggest getting him to a gym,plus cardio can boring

[navy_seal]

any ideas of what to do in the gym? circuts with weights. or just standard weights were you don't build up a big sweet

thnx

[vracula]

He'd probably need a trainer to show him the ropes, once he us comfy and knows what and how to workout,he can experiment with different lifts that he can learn on his own by reading up online,but if he is a begginer def recommend a trainer to show him how to lift safely.Alot of gyms will offer a free session or two when u join,so take advantage of that.

[vracula]

Unless ofcourse u know your way around the weights, i would keep it low volume with basic lifts to begin with 30 mins weights ,with 30 mins cardio.

[M.T]

Unless ofcourse u know your way around the weights, i would keep it low volume with basic lifts to begin with 30 mins weights ,with 30 mins cardio.

Good call, not sure if running at 135kg would do him any favours though pretty hard on the joints and may experience knee/shin/ankle soreness and injuries later on down the track. I'm a big fan of walking shouldn't be under estimated at all a good hour walk assuming he has time per day should be just as good control the weight loss conservatively with the diet.

Weights wise to strip circut training maybe head in towards crossfit? (many threads up about that) if he wanted to build muscle then bodybuilding or even powerlifting would be a good place to go later on down the track. When he hits the plateau point we all reach with weight loss/gain would need to ramp it up with a tougher routine restricted cals get on supps and so on.

Many ways of doing this is pretty much what i'm concluding with here so long as it's enjoyable and it becomes a hobby and lifestyle change rather than "exercise" it'll fall off before he knows it.

Best of luck regardless what you both chose to do.

[vracula]

Many ways of doing this is pretty much what i'm concluding with here so long as it's enjoyable and it becomes a hobby and lifestyle change rather than "exercise" it'll fall off before he knows it.

Best of luck regardless what you both chose to do.

:nod:

[Andre01]

Being a once fat man (130kgs in 2005) I would suggest that they he should go, but they need to remember it takes time to lose all that weight. It took me two years to get down to 90kgs. With no formal exercise except walking every other night. I then put on some weight while starting my degree and now back down to 94kgs at (15%) i've sat there all year simply because of my eating and now I can finally focus on me (with my eating) as I finally have a job (medical ward) so I wont be sitting behind a computer screen. If they want to change and go to the gym yes go for it... :nod: :clap: \:D/ :pfft:

[J Banger]

at that weight and age with the advice of a trainer and consistant excercise and the RIGHT diet he will lose weight very quickly for the 1st 20kgs you would expect..

2kgs a week should be easy..

just get him out there and do it, it really isnt that hard with the right advice..

diet is the key though as others have said

[teamfatboy]

Nailing the diet will be key - after that, practically anything he enjoys by way of exercise will work.

I know - eating clean, running a (very modest) calorie deficit and just doing a combination of weights ('cos like most guys I like lifting) and cardio (after weights for best results), I managed to dump the first 20 kg of 40 in a very short period.

Some hints:

a. drink water - in addition to everything else, it helps stop hunger pangs, and here I'm talking heaps - 2-3 litres/day;

b. take measurements - helps beat frustration when Mr Tape Measure says you're winning;

c. keep a journal and track the weights he's lifting - watch the gains in performance there too. Track the cardio - the time, and level, on the cardio bike (bike to start, then as the weight comes down, elliptical or rower before treadmill to avoid the impact on joints) - and watch not only the calories burned, but the cardio fitness improve.

Early on, a training buddy will help him build the habits until he gets to be self-motivating and independent.

Keep the weights simple, don't go for fancy-schmancy routines. I'd actually reckon that time with a PT to get a simple routine, and good form taught, would be money well spent. Most PTs will do a routine for a one-off fee, including an initial walk-through. Then, even if he doesn't join a gym, he'll know what to do.

[Pseudonym]

Some great advice in this thread. Every time I thought of something I should mention, I'd read further down and someone had beaten me to it!

If you can show him how to do the exercises, choose an easy beginner's routine to start with. Check out the routines in our Workout Library for ideas. Perhaps start with my basic Push/Pull/Legs split (even dropping the volume back further if necessary), then later on perhaps Phedder's Beginners upper/lower 4 day routine.