[donn2012]

Hi all!!!!! My name is Donn Butler. I am newbie here. Let me come straight to the point. I am an average 22 year old guy with a bulk. I weigh around 180 pounds. All my life I have put up with obesity and ridicule. Now I want to change that. Could any of you please give me some tips on how to burn fat and replace it with muscle. I have looked up some stuff on the internet, but it is very confusing. Can anyone of you help me? Any suggestions and tips would be most welcome.

[Theo M. Whittington]

Hey Donn,

I suggest you read through my blog, starting with this one.

Fat Loss: How many calories do you need?

the first 3/5s of the blog is dedicated to fat loss, but I've recently moved on to muscle gain.

I'll be happy to answer your questions on here but it's best for you to read up a bit on the blog first then come back with specific questions as there's simply too much on the topic to write it all out regularly.

I hope this helps you

Theo

[Herbal Nutrition Store]

donn2012, on 17 January 2012 - 04:26 AM, said:

Hi all!!!!! My name is Donn Butler. I am newbie here. Let me come straight to the point. I am an average 22 year old guy with a bulk. I weigh around 180 pounds. All my life I have put up with obesity and ridicule. Now I want to change that. Could any of you please give me some tips on how to burn fat and replace it with muscle. I have looked up some stuff on the internet, but it is very confusing. Can anyone of you help me? Any suggestions and tips would be most welcome.

Hi there buddy, on the fat loss side first thing you should do is look at what you're eating. If you're not eating takeaways, chocolates, fizzy drinks, crisps, and ready meals often then well done! If you are, then you need to cut this stuff down. A person aiming to build good lean muscle should aim to have 5-6 'meals' a day. 3 of those meals will be your main meals of the day - breakfast, lunch, dinner, and in between them you should have a snack meal which could be some fruit - a fruit salad, a couple of bananas, or some low fat yoghurt, and some nuts (walnuts, macadamia nuts, etc - peanuts and cashews are high in fat so try to avoid them). You could also make yourself a protein shake as a snack or a protein bar. The benefit of snacking on these things is that they give your body good quality nutrition and are also low in calories, so over time if you make this your habit it will help you start to lose weight as your body isn't taking in more calories than it needs. Remember this point: all foods have energy in them in the form of fat or sugar, but your body can only use a certain amount, whatever it can't use up it will store in your body as fat! So to lose weight you want to avoid foods high in fat and sugar (fizzy drinks, chocolates, takeaways, etc), and use up more energy by going to the gym and exercising regularly (3-4 times a week).
For muscle building, i'll share with you what i do when i'm in the gym. aim to train each muscle group twice a week. Monday you could train chest and arms (biceps and triceps), tuesday you could train back and shoulders, wednesday could be your rest day or if you really wanna push yourself you could use this as your cardio day and do 30-40mins of cardio, thursday chest and arms again, friday back and shoulders again. i don't train legs personally as i cycle 10 miles a day and don't want my legs to get any bigger, but if you wanted to you could throw legs in on wednesday. 20 minutes before each workout have a banana. Bananas are high in energy and potassium so can give you a small lift for your workout. Immediately after your workout is done have your protein shake. If you can't take it right away aim to have it within 20mins of your workout as this is when your body will benefit from the muscle repair and recovery benefits of the protein shake.
I could go on and add more stuff, but the above is a good start and i hope you find it useful

[marycorbitt]

What I did to lose weight is to turn more to vegetables and fruits instead of meat and I jog every morning. It's not that time consuming as well as you don't have to starve yourself.