How to lose weight and gain muscle in 7 weeks?

[Complicatedbelieber]

Its my 18th birthday in 7 weeks and I don't wanna look this way anymore I weigh 60 kg but I wanna go down to 55 kg. I also wanna detox my body to get rid of my acne
Any suggestions?

[sjoes006]

Easily doable. You have to keep your calorie load above about 1200K a day or your body will go in starvation mode. Try to keep it less than 1600-1800k and workout 5 to six times a week doing weights no more than every other day as the muscle has to rebuild.

If you can't run far start at a medium pace run for two minutes and walk for five minutes for at least 45 minutes and build on it each week until you can run for at least five minutes. Once you can run for five minutes slow your pace and run for ten minutes walk 2 minutes than run ten. You can Google couch to 5k for more detailed training plans. I also suggest yoga twice a week or some other class that teaches you propose form for lift weights. You are young so it shouldn't be hard just don't do too much at one time.

As far as eating just start with cutting sugary drinks and adding apples or some other fiber to your day. Pay attention to calorie load but don't restrict yourself too much or you are certain to relapse. I love oatmeal and yogurt also sushi.

The thing I actually hate most about eating healthy is simply to cost. My grocery store bills can get crazy because fresh greens and what not is expensive as is leaner meat. But is you are savy and look up the weekly adds you can cut cost by buying whatever produce is on sell that week.

[523206720]

For acne you can use proactiv / proactive to get rid of them. You do need to detox which could make your metabolism slower afterwards.

[sjoes006]

Just know if you detox your skin will get worse before it gets better. Retin-A is a better option than Proactiv. Your body will naturally detox if you cut out refined foods for 7-10 days and increasing fiber from steel oats and what not will flush you out combined with the increased circulation from cardio.

[Anonymous]

- Generally speaking, drinking water allows your body to 'detox' itself. Every other detox thing you read about is complete nonsense.

- if you've never worked out before, gaining muscle and losing fat might be possible. For anyone with some base level, it's very hard to do both at the same time.

- you either need to eat pretty healthy 95% of the time or more, OR eat -really healthy- 90% of the time, and twice a week eat what you like. I find the latter easier. Note that 'really healthy' doesn't mean 'undereat'. It means eating solely healthy stuff without excess carbs beyond the complex ones you need.

- get active in an intense way. People can argue about which exercise is best for you. The best one is the one you're still doing 6 months from now. Swim, run, take a class, join a gym, pick up kickboxing, if you like it and do it it's better thatn the super good workout you don't do.

- resistance work is good for you especially when losing fat to maintain muscle. do NOT worry about getting 'too muscular'. Building muscle is slow and difficult for men. Its extremely slow and difficult for 17 year old girls without injecting testosterone. If lifting a few barbells made you muscular, every guy would look like an action figure.

[oldanddecrepid]

In addition to low carbs, increasing protein, etc., that everyone suggests below... don't put a time limit on it!

Slamming your body with a huge change is not cool... you didn't get to where you are in 7 week so why try to totally convert in that time period.

Think long term... do it at rate that is reasonable and you will keep with it. Setting yourself up potential failure in 7 weeks may set you back if you don't make it.

[Chief16]

First of all your weight and height go hand in hand. Check your BMI. Its always a good idea to work out, doesn't matter how fit or athletic you are. At your age, I would suggest Yoga. It'll perfect your muscle development.

[UncagedAgent]

Easiest way to drop weight is to stop eating carbs. I'd say no less than 30g protein a day, drink at least 60 oz of water, if you're working out do high volume sets (8setsX10-12reps), and definitely cut out all non-essential carbs and sugars.

[orphan]

50g non fiber carbs a day (max).. although less the better. drink nothing but water.

cycle/spin 30min a day keeping your hr above 150. weight train (squats, deadlifts, etc.) 3-4 times a week.

[sjoes006]

Spinning is a great option if you don't like running but your legs will get thick if you do too many squats and you will gain muscle weight.

[orphan]

@sjoes006 spinning is better than running. running is extremely overrated, it's just popular because you don't need any equipment, and can be done anywhere.

swimming is #1 for cardio.

[orphan]

she'll only build muscle mass if she continues to add on weight. weight should be adjusted so muscle failure occurs around 7-8 reps

[sjoes006]

Women are more prone to gain muscle in the upper legs than men. If she is out of shape she'll be sore enough from cardio at first not to need squats and deadlifts. She'll be sore from yoga. The only weights she needs at first really are upper body weights. I've always hated it how male fitness instructors don't understand how a female body differs. Not all instructors but many can't even tell a woman how to get her glutes to fire with the exception of my male yoga instructors.

I see it in class all the time a woman telling him his instruction isn't working and him not knowing why.

[sjoes006]

This is this misconception spread around that I hate the most "she'll only build muscle mass if she continues to add on weight."

False. This is typically only true for very overweight people or very skinny people. It is possible to gain muscle mass and still lose weight depending on how much fat you started with. BUT the reason I really like to remind women about gaining muscle mass is because if all you do is look at the scale it can be devastating. All this work and you only lost two pounds?

Muscle is three times as dense as fat so women need to be reminded they are getting slimmer in inches and scales lie.

Also pants change fit when you gain a lot of leg muscle. When I first got into advanced yoga my upper legs got a lot bigger and I had to buy new pants. My brother even told me to lay off the fudge last Christmas because he thought I was just getting fat. 😟

[orphan]

@sjoes006 oops

"she'll only continue to build muscle mass if she continues to add on weight."

left out on a continue. have a nice day.

[sjoes006]

Your response standing on its own is nonsense can you clarify? The sentence structure is confusing nor does it reference anything relevant to the conversation adequately.

[orphan]

@sjoes006

You stated: "your legs will get thick if you do too many squats and you will gain muscle weight."

I rebut: "she'll only continue to build muscle mass if she continues to add on weight (during weight training)."

example: you've plateau'd squatting 100lbs, thus you increase the weight to 110lbs. your body adapts to the new weight (muscle growth), and once again you've plateau'd. To maintain size, you don't add nor remove weight, you stay at 110lbs. To gain more muscle mass, you up the weight...

[sjoes006]

You aren't speaking to your audience. women don't gain muscle mass like men. We naturally have higher fat percentages. We burn the excess fat then once exercising for a while build muscle but slower.

I get what you are saying and it is truer for men than women. I had to quit working out for 18 months several years ago but only gained 10 pounds. The only reason i didn't gain more is because I lost muscle mass. Yet when I was better I lost and lost and lost weight even as I gained muscle I never wanted to have. I went from 10 pounds over target to 8 under which was still 7 pounds heavier than what I used to be while still wearing the 00 pants I wore in highschool.

It was actually kind of dangerous because I was exhausted but wouldn't admit it and trying to be back to a weight I was only at because I didn't work out. The pants I wore back at the skinny weight were now falling off but I still wouldn't believe it.

[orphan]

@sjoes006 i'm tempted to be a jerk. but, i've realized our debate of misunderstanding yielded a positive result, being; the asker will exercise with caution after hearing your experience.

=)

[Polocrew]

You can't do both unless Noob gains but join gym, have different lifting days and cardio and stick to it

[RaggaMon]

Supersets!

[Jared____]

Join a gym 🙂

[Omar5881]

Aqua diet I guess