How to lose a lot of weight then build lots of muscle ?!


Question: How to lose a lot of weight then build lots of muscle ?
I am an 18 year old male 5"11 and i weigh 256 pounds of fat i need to lose all this weight and then hopefully build muscle just for myself confidence, How do you do this and also can you do these at the same time...?

Answers:

there is but till you lose the fat you wouldn't see the muscle
a good diet and exercise is needed

an excellent and quick way to lose fat without losing muscle is hiit, i.e. high intensity interval training. this is basically a system where you work out 3 times a week e.g monday, wednesday friday.
HIIT can be applied to running or to exercises such as squatting. HIIT is considered to be much more effective than normal cardio because the intensity is higher and you are able to increase both your aerobic and anaerobic endurance while burning more fat than ever before.
it can be any heart rate raising activity like high knees
just google 1
eg after a 5min warm up e.g slow jog you then run as hard as u can for 45 seconds and then rest for 30 secs and repeat set 6 - 12 times ( run at max intensity 6 - 14 times in whole work out ). obviously start at 7 intervals before moving up. this cardio should last no longer than 20-25 mins. ynou should feel too tired to do for longer anyway

as for gaining muscle:
do weights training on days you dont do hiit
everytime you workout ( weight training ) you are tearing muscle tissue, by tearing the tissue the protein you eat, be it from meat or protein powder, will help repair the tissue. this is the growth of muscles. if you overtrain i.e. workout all week with no rest you are not allowing your muscle tissue to recuperate so your effort would be useless. you should weight train about every otherday. you should not be able to workout the day after because if you have worked out properly and trained at your maximum intensity you would be aching too much anyway.



Limit your bad carb intake (think white foods: bread, rice, pasta, cream etc.) and eat lots of lean protein (chicken, fish, lean beef), veggies, and fruits (limit fruits as well because of sugar content). Drink lots of water. Do cardio 3 times a week, weight lifting 2 times (Monday, Wednesday, Friday cardio, Tuesday, Thursday weights, rest Saturday, and Sunday you can do a fun activity like playing soccer or basketball or just go for a nice long walk). As you build muscle, the muscle will help you burn more calories. But be aware that muscle weighs more than fat, so don't fuss over your weight too much. Focus on your appearance and your waistband rather than the scale.



go on a diet, As a start to help your metabolism a lot of people go on a detox diet for a week which is just like a all fruit and juice diet to clean out your intestines then just try to eat healthy which means no fast food, no fried food and no really sugary food. Also I suggest you run this burns calories which helps get rid of fat. Since you weigh 256 chances are you have a bigger build so you should do weight training which will help you build muscle and burn more calories.



Cardio, weights, good diets, and guys that want to build a lot of muscle tend to take supplements such as protein, creatine, etc. Research them. Then get yourself to a gym, make friends with a couple of the guys there, get some support. Gym bunnies love all that back slapping stuff. Plus you'll need somebody to spot you while you lift weights...



Cardio,Cardio,cardio for losing weight and weight lifting for muscle and eat right and Yes you can do these at the same time!! but if you want to lose more weight longer cardio vs weights. it takes time but you will see results if you keep up with it!! Don't cheat yourself!!



i would not suggest doing both at the same time...lose the weight and then gain the muscle....start with heavy cardio...run couple miles everyday...watch ur diet dont eat food with high carbs...avoid eating out too much eat good home cooked food....avoid hamburgers at all costs!!!!....once u get to around the weight u want then u start to build the muscle...know keep doing the cardio when u get to muscle just not as much...good luck u can just google workouts when u get to muscle stage im sure u would find lots of hits with really effective workouts




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