17yo fat :(

Well im 17 year old,  i weigh 176 and i am 6"0', I am fat, practically have man tits... :( i dont want to be so defined.. but i want to be able to achieve a real chest, no belly... :( any help is apprecaited...
Currently im not watching what im eating...
I'm going to the gym, 3 times a week, im trying to start going 5 times a week.... :( maybe help me with a routine...
anything that helps is appreciated,
thx

6ft 176lb. is not fat but maybe u have alittle gut or something. go to nutrition and at best of nutrition theres a good post by danmirage on losing fat

Duke of the Emancipation Detoxification

if you want to lose fat then i suggest you do HIIT but if i was you i would bulk up some muscle because the more muscle you have the higher your matabolism will be and you will lose fat easier when you start cutting but when you are bulking you will put on more fat but it wont realy matter and start watching what you eat only eat healthy foods....... if i got anything wrong here anyone just correct me :) just trying to help

starting clean bulk

Eat like a horse, Train like a bull, Rest like the Dead: The Result: Massive Muscle Gains!!

first of all get a diet sorted out, find out how many callories you should be taking a day do be on a cut (some one got link to the callorie table thing?) and devide them by around 4-6 to equal 4-6 small even(ish) meals.
Secondly 3 times is fine 5 is like the limit IMO and usually only experienced Bodybuilders do it. Better to be under training than over training, because you can ALWAYS correct under training.
 
HIIT is the way to go, post ur details on here, weight, height, body fat and youll get the help you need to really make a difference pal!

well at least ur admitting it, thats the first step. And the 2nd step is actually wanting to change.

You arent that fat but if you want to lose some weight as a couple people have said HIIT but you might not like that and there are other options. There are lots of people here that would love to help you build a routine. Also you probably dont want to get on a diet like alot of people so either suck it up and get on a diet or just think about what you eat and how much of it. I think I read you want a smaller stomach [dont we all] if you suck in your stock for 20 seconds 5 times a day you will get a slimmer stomach after a while. Good Luck.

Goals by end of 2009:
Bench 205
Squat 255 ATG
Squat Clean 185

"There is no elevator to success, you must take the stairs."

ORIGINAL: connelly

 if you suck in your stock for 20 seconds 5 times a day you will get a slimmer stomach after a while. Good Luck.

Really?

ORIGINAL: Yet

ORIGINAL: connelly

if you suck in your stock for 20 seconds 5 times a day you will get a slimmer stomach after a while. Good Luck.

Really?

no not at all, sry connelly but thats just wrong 

Duke of the Emancipation Detoxification

I remember reading somewhere that you could contract the abs while sucking or pulling them in and hold for as logn as possible and it was suppost to keep them flat rather then sticking out like a pot belly. It's been a while but it seems like it came from a reliable source, something about working the back side of the abdominals. Sounds rediculous but who knows, I've never tried it.
 
It's probably one of those things half think is BS and the other half swear by. Like the chest expansion exercises.

Blake
Age 19
Hieght ~5'10.5"
Weight ~196
Bench ~275
Squat ~390
Dead Lift ~375
MilitaryPress ~200
Hang Clean ~205
6-17-07
Put this in your profile if you or someone you know is fighting, has survived, or has died in a pokemon battle

ORIGINAL: Trick2Stroke

I remember reading somewhere that you could contract the abs while sucking or pulling them in and hold for as logn as possible and it was suppost to keep them flat rather then sticking out like a pot belly. It's been a while but it seems like it came from a reliable source, something about working the back side of the abdominals. Sounds rediculous but who knows, I've never tried it.

It's probably one of those things half think is BS and the other half swear by. Like the chest expansion exercises.

 
for ur stomach to not permanately stick out u need to lose fat. sucking in ur stomach will only keep it in temporarily and will slightly work ur abs but it wont make u keep a flatter stomach

Duke of the Emancipation Detoxification

I wasn't trying to introduce that it could even "possibly" be an alternative to loosing fat to flaten your stomache or that it did anything at all. Just putting it out there that I heard about something similar.

Blake
Age 19
Hieght ~5'10.5"
Weight ~196
Bench ~275
Squat ~390
Dead Lift ~375
MilitaryPress ~200
Hang Clean ~205
6-17-07
Put this in your profile if you or someone you know is fighting, has survived, or has died in a pokemon battle

Well, ill try to start working to achieve HIIT,
and has anyone heard of hydroxycut? is it good???

Personally i would not use those fat burning supps...Id just stick with mild weight lifting, then some HIIT cardio and a good clean diet, youll see results fast im sure. Your young and your body is still growing, i wouldnt recommend those fat loss supps when you can do it naturally pretty simply.

What Connelly and Trick are referring to is actually a slightly more complicated exercise than simply sucking in your stomach. David don't just immediately assume something is untrue or 'just wrong'.
 
My mother who is a Pilates instructor puts me through a core exercise program once a week. Your internal and external obliques can act alot like a corset, as you strengthen these muscles they have the benefit of pulling in your waist. Its not a hugely noticeable effect and on a person with BF% >12-14% I doub't you'd even really be able to notice the difference. There are internal muscles (transverse abdominus?) under your '6 pack' that are responsible for helping with forceful exhaling and compression of internal organs. Strengthening these can have the side effect of 'tightening' your abdomen.
 
The exercise your describing is sometimes referred to as 'doing up the zipper', since its similar to what you would do when your trying to get into pants that are to small. First lie down on your back and relax, breathe deeply for a few seconds trying to breathe from your core as much as possible. As you exhale pull your lower stomach up towards your chest while at the same time trying to pull your belly button to your spine. Its an extremely awkward movement and can take some getting used to. While this is happening you should also be 'pulling' your ribcage together and inward, do not stick out the top of your abs, keep them tight. All this should cause tightness in your chest, release that while holding your abdomen in place as best you can, take another breathe and repeat, trying to pull your core tighter than before. Do this 2-3 times, hold for 10-15 seconds then release. Take a break while breathing deeply, then repeat 4-5 times.
 
Its a hard thing to describe and I've done a mediocre job of it but its a movement I'd recommend everyone add to their ab routine, it only takes a few minutes and if you do it correctly can give good results. Since starting doing Pilates once a week (a few exercises like this as well as rotator cuf exercises) I've noticed that my lower stomach which always used to 'bulge' slightly even when I had a low BF% (around 9-10) has flattened nicely and my obliques have a more 'flexed' look even when I'm relaxed.
 
This is in no way a replacement for a ab workout, its benefits are almost purely aesthetic however I am a firm believer that this can help with that 'tight' look.
 
As for fat loss supplements, I reccomend them only later on. First get a good diet and exercise plan down and stick with it for a few weeks, start using a fat burner once you hit a plateau or are looking to take it to the next level. My reasoning for this is that these are supplements not replacements, putting your body naturally into a fat burning zone then using supplements to increase it further is going to be more effective than leaning on supps as a crutch right from the get-go. Secondly I have seen people fall into a 'I'm taking a fot loss pill so I can skip cardio tonight' mentality. If your in a routine you'll be more likely to stick with it than if your just starting out. Don't try and do everything at once, thats the road to not seeing results fast enough and eventually quitting. Remember that this is something that takes time and effort, I'm not saying don't approach it intensely but remember not to expect to look like the cover of Mens Health three months from now.
 
The best of luck to you.
 
John

Thank you for going into more depth about that. I didn't have any detailed information on it that I could remember.

Blake
Age 19
Hieght ~5'10.5"
Weight ~196
Bench ~275
Squat ~390
Dead Lift ~375
MilitaryPress ~200
Hang Clean ~205
6-17-07
Put this in your profile if you or someone you know is fighting, has survived, or has died in a pokemon battle

first step is to watch what you eat. replace those sodas with water or orange juice. anything else that has high fat content and little to no nutritional value should be taken out of your diet, or at least reduced. keep this up and add some cardio to your routine, 3 or more times a week.

first day with no buds, 11/17, need a new job. 1 down 13 to go.