Any suggestions to get into shape, to lose weight and gain muscles?

[User123456788]

I am 17 would like to get into better shape. My bmi is on the higher end of the acceptable range and my body fat percentage is slightly above the healthy range. What should I do to lose fats and gain muscles?
I currently have two Dumbbells and a cycling machine. Can anyone provide suggestions in terms of working out as well as dieting? I currently workout with my weights about once in two or three days. I don't do too intense workouts though.
Thank you! Any suggestions on anything will be appreciated

[xcassiopeia]

Don't think of it as a diet, make it a habit, your new healthy lifestyle. It's 100% "diet" and 100% exercise. If you suddenly stop eating right and go back into your old lifestyle, you'll gain weight.

You might even wanna try a HIIT workout after a while. It's more intensive but it takes less time and works even better. Trust me, it worked for me. Don't give up though :)

[User123456788]

I see! So how should I decide how to eat? Not too sure on what the best way to cut is. Also, what are some HIIT workouts I can do? I hear about it all the time but do not really know what it is

[xcassiopeia]

I think this website is great. Am a girl, but it helped me a lot! Scroll down the page and you'll see what HIIT is and how it works.

bodybuilding. com/fun/wotw40. htm

Also, this is an example of a good ''diet'':
bbcgoodfood. com/howto/guide/balanced-diet-men

I've been living a healthy lifestyle since early 2013, so I just know what works for me and how much I should be eating. I read a lot about fitness, healthy foods; articles etc. Anyway, if you have any questions, I'll try to help you :')

Important: don't give up, it takes time.

[MissBB]

P90X all the way! And some other things like lunges, squats and push ups :) cut soda out of your diet first and see what a difference it makes. Then shit like chips and fried food. Or just balance out good and bad foods, on days you eat bad food-- work out for half an hour longer.

[User123456788]

I already do not eat much fried food and soda. I just eat a lot, so I should just cut down on the amount I eat?

[pennywise2103]

The single most important thing you need to realise is that the key to losing weight is what you eat and not exercise. Eat smaller portions, try to cut out carbs, drink water instead of juice or sift drink and you will lose weight easily. Weights are really good too. Hit the gym three times a week, no more, and go hard.

[User123456788]

Should I alternate between gyming and cardio? Or do both at the same time? And what is the best workout for beginners? I already lift weights but it seems to not be very effective

[pennywise2103]

As i said don't get hung up on exercise. What you eat and drink is what will have the biggest effect. Exercise is 10% of the equation. Keep doing weights, the more muscle mass you have the more calories your body will burn on it's own. Forget cardio for now - do weights.

[imbittered_punk]

Alright, first thing you'll need is a good pair of running shoes. Find a circuit that starts and ends at you're house, it needs to be five miles long. Run that every day.
With the weights you should really go to a gym and get taught how to use them properly.

[User123456788]

Can I substitute running with a cycling machine? there's construction going on in my neighbourhood and the air is not really good

[imbittered_punk]

You can, any cardio helps but personally i don't think anything really beats hard road running.

[KyleCude]

Yeah I lost 40 pounds in 3 months by running for 20 min a day and doing a hardcore diet. What you eat is more impotent then how much you work out. if you want it bad enough you will get into great shape half the battle is all mental.

[User123456788]

Can I substitute running with cycling machine?

[KyleCude]

Yeah for sure

[fridzyy]

Eat healthy, boiled vegetables , green vegetables, look for foods which burn fat.
Do cardio, jogging, to lose fat.
Exercise more than you eat.
Follow these steps for a month, and you'll see wonderful results. :')

[User123456788]

How will I know how much I should eat and exercise? Not sure how to calculate

[fridzyy]

instinct., you don't need to calculate. But just know that you exercise more than you eat.

[ThatGuy98]

Loosing weight is like 70% diet and 30% exercise. Look up a good diet plan that suits you and make sure that it is at least -500 calories from your TDEE. As for exercising look up HIIT and start doing intenser workouts overall.

[Anonymous]

Adk your Dr first but check this out Burn Fat Fast: 20 Minute Spin Class Workout:

https://youtu.be/4Hl1WAGKjMc

might work

[Anonymous]

Eat close to the source. Exercise.

[MakeitOrDieTrying]

bodybuilding. com