Help losing weight and building muscle. - HotUKDeals
We use cookie files to improve site functionality and personalisation. By continuing to use HUKD, you accept our cookie and privacy policy.
Get the HUKD app free at Google Play

Search Error

An error occurred when searching, please try again!

Login / Sign UpSubmit

Help losing weight and building muscle.

CalumUK Avatar
5y, 9m agoPosted 5 years, 9 months ago
I want to lose some weight and build up some muscle. I'm 10 stone 10 about 5 ft 9. My weight currently is ideal according to my BMI. But i really want to get my weight down to 9 stone 10 and from there build up my muscle.

Basically, I'm not the most comfortable going to the gym, so i'd rather buy my own equipment and I deseperately need a fitness program. I want to really tone up my abs, bicepts, tricepts and also do some lower body like calfs and thighs.

I'm also a little lazy when it comes to food, i find it hard to find/think of healthy meals for dinner which are healthy and tastey.

So basically i'm really looking for someone to help me with equipment to buy, a good program to use and a way of eating healthy.

Thanks everyone.
Tags:
CalumUK Avatar
5y, 9m agoPosted 5 years, 9 months ago
Options

All Comments

(57) Jump to unreadPost a comment
Comments/page:
Page:
#1
Regarding healthy eating (especially considering a change in your exercise regime), have you tried asking your General Practitioner (for a referral to a Dietician with focus on Clinical Nutrition)?

BFN,

fp.
#2
No mate, didn't even think of that. I'm not overweight or anything, just wanting to change my diet and be proud of myself. Is the GP a viable option?
#3
Are you male? If so trying to get down to 9 stone 10 is utterly silly....
#4
I am male.
I want to reduce my weight to 9 stone 10, and then put on some weight again as muscle.
#5
the only way to reduce your weight is to eat less........the only way to build muscle is to eat more and train hard!! You WILL gain weight if you increase muscle mass.....and 9stone 10 for a male of your height is dangerously underweight
#6
you do realise that muscle is heavier by volume than fat, so if you do lose the weight, you will probably gain it again with muscle, which to me is stupid, but stupid is as stupid does and it is your body.
#7
Not according to BMI it's not.

I want to increase my weight, but by losing fat and gaining muscle.
I know what you're saying about the training, but I don't have a program to stick to. I have no idea where to start ...
2 Likes #8
They say you're supposed to eat a lot protein, chicken and eggs and I think steak too? Have you tried looking on body building websites? You don't need to go to those extremes but they should help with tips on diet etc. I wouldn't lose weight tbh, I think you should just start now, you'll probably lose the fat at the same time as gaining muscle :)
#9
I want to gain the weight back though, i'm just wanting to replace the weight of the excess of body fat with muscle.
#11
Thanks Midjet, thats more like what I was looking for.
I just need a healthy eating plan and a training plan. No idea where to start really ...
#12
If you want to burn fat, speed up your metabolism (sp?) by eating more often in smaller quantities. I would suggest a smallish meal every 3 hours (e.g. breakfast in the morning, in 3 hours time have like an apple + banana + yoghurt, then lunch, then perhaps another snack, then a smaller dinner etc). Your body will be in fat burn mode and should help.

This coupled with regular exercise I hear is a good idea. As for exercises, sit ups are good, running is good, some weight training - get a set of dumb bells with the screw on/off weights for I would say up to 15/20 KG and work on your biceps/tris and chest with those (curls, bench etc).

The above is just a start, but I am not a pro (only giving you the advice I have been given by others and from a bit of research), so until they come along have a think about it. I wouldn't be concerned about losing the weight though, unless it's fat and you feel chubby... And I wouldn't think to panic too much about the BMI either.
#14
DragonChris, that helps a lot mate, thank you.
#15
CalumUK
Thanks Midjet, thats more like what I was looking for. I just need a healthy eating plan and a training plan. No idea where to start really ...

You can get a training plan at the gym by asking for a PT (personal trainer) session or something - they will put you together a personal plan based on what you can do. Don't know if you can just book one without being a member though, worth asking at the local leisure centre.
#16
DragonChris
CalumUK
Thanks Midjet, thats more like what I was looking for. I just need a healthy eating plan and a training plan. No idea where to start really ...


You can get a training plan at the gym by asking for a PT (personal trainer) session or something - they will put you together a personal plan based on what you can do. Don't know if you can just book one without being a member though, worth asking at the local leisure centre.


Yeah, i've actually enquired about that, but you do have to be a member which is annoying, cause i'm not really into going to a gym. I'd rather work out either alone or with one other person.
#17
Dont loose the weight lol, just start eating healthy and working out cardio will burn off the fat and weight regimes will build your muscle

How old are you?

When i started working out properly my aim was to cut down my body fat and gain muscle like you, my fat is down but im 2 stone heavier haha
#18
Try the Jillian Michaels 30 Day Shred to get yourself toned up and raise your metabolism instead of concentrating on losing weight.

Then start a supervised course of body building.
1 Like #19
decent program here.

get yourself down the gym and arrange an appointment with a fitness instructor and they'll show how to use weights properly.
#20
zurich
decent program here.

get yourself down the gym and arrange an appointment with a fitness instructor and they'll show how to use weights properly.


^ This.

Its not like youre overweight, or underweight.. Then I could understand it if you were a bit embarrassed to go (fear of people looking at you and stuff).

Out of interest, why don't you want to go to the gym? Couldnt you just go for 6months, learn from it with an instructor and stuff, then take that with you and get your own equipment.. Plus then you'll get a feel for the type of equipment you like, and the ones you dont?

:)
banned#21
You dont need to join a gym at all.

Buy a barbell and weight to go on it and use that to do basic compound exercises and for other things such as arms.

If you decide to get a barbell google these exercises and start very light and get the form down properly.

I've stated the exercise name first and what muscles it works after:
Squats- Legs
Stiff lef deadlift - Hamstring
Deadlift - Back/Leg
Military Press - Shoulder
Hang Clean and Press - Back/Shoulder/Leg
Barbell Row - Back
Bicep curls - Biceps
Skullcrushers - Triceps

They are basic exercises which will get you mass aslong as you dont overtrain them (training too frequently before they have recovered)

Those exercises work most muscle groups except chest which is where a gym or a bench would be good however if your starting up then just doing those exercises will get you a great base and mass/strength.


Edited By: kcnw9 on Feb 04, 2011 17:58: Typo
banned#22
Oh and weight training is one of the best ways to loose fat so dont loose fat first then build up, just start weight training and it will naturally go.

Also ovbiously eating more protein and carbs than normal will help gain muscle more quickly than if you was dieting and trying to loose fat.
banned#23
As kcnw9 said, weight training is easily one of the best ways to lose weight. But just realise that it's excess fat you're going to lose and not necessarily "weight" - If you do a proper weight training routine then as you build muscle, your weight will go up as muscle is heavier than fat.

So if you do bulk up on muscle, you'll find you will probably be heavier than you are now, you just won't have the excess fat.

Do a search for the 5x5 routine, it's brilliant and very easy to get into.
#24
Thanks for all the help everyone. I'm 19 by the way. I might just go to the gym and ask for a program and do it all that way.
#25
DragonChris
If you want to burn fat, speed up your metabolism (sp?) by eating more often in smaller quantities. I would suggest a smallish meal every 3 hours (e.g. breakfast in the morning, in 3 hours time have like an apple + banana + yoghurt, then lunch, then perhaps another snack, then a smaller dinner etc). Your body will be in fat burn mode and should help.

I know I'm late to the party but just wanted to comment that the belief that eating smaller meals more frequently is better for you when trying to lose weight is just a myth and won't turn your body into 'fat burning mode'.
#26
damn you wanna drop from 10 to 9 stone? Seems a bit OTT. Clean up your diet now and start lifting heavy. Any cardio you do, do it after weights. Try some HIIT (high intensity interval training) for cardio its a killer workout. oh btw...as for gym I would recommend it, at the end of the day everyone is there for the same thing, to lose weight/gain muscle etc etc so dont feel embarassed. Plus you have to get out to get to the gym, whereas at home if you're not motivated you can easily say hmmm i'll leave it today I'll do something tomorrow, until it turns into a viscious circle and you dont use the equipment you've bought.
banned#27
LMAO

YOU DONT EAT LESS TO LOSE WEIGHT
YOU DONT NEED HIIT
YOU DONT NEED HEAVY CARDIO FOR YOUR AGE/WEIGHT

DONT LISTEN TO SOME OF THESE MUPPETS

AS SOMEONE SAID - DOWNLOAD PDF

STRONGLIFTS 5x5 PROGRAM
FOLLOW IT
DONE DEAL

IT HAS EVERYTHING YOU NEED.
ALL YOU NEED IS A BARBELL AND SOME WEIGHTS.
CHEAP AS CHIPS

REMEMBER, START SLOW AND LOW, AND PROGRESS NATURALLY
YOU WILL BEGIN TO LOSE WEIGHT ANYWAY WHEN YOU TRAIN WITH WEIGHTS
AS YOU PROGRESS, YOUR APPETITE WILL GROW AS WILL YOUR BODY AND MUSCLE

HAVE FUN!



Edited By: oraclenet on Mar 25, 2011 00:18
#28
oraclenet
LMAO

YOU DONT EAT LESS TO LOSE WEIGHT
DONT LISTEN TO SOME OF THESE MUPPETS



Thanks for your input but I'm sorry to disappoint you but it is one of the many ways you can lose weight.

/muppet
1 Like #29
oraclenet
LMAO

YOU DONT EAT LESS TO LOSE WEIGHT
YOU DONT NEED HIIT
YOU DONT NEED HEAVY CARDIO FOR YOUR AGE/WEIGHT

DONT LISTEN TO SOME OF THESE MUPPETS

AS SOMEONE SAID - DOWNLOAD PDF

STRONGLIFTS 5x5 PROGRAM
FOLLOW IT
DONE DEAL

IT HAS EVERYTHING YOU NEED.
ALL YOU NEED IS A BARBELL AND SOME WEIGHTS.
CHEAP AS CHIPS

REMEMBER, START SLOW AND LOW, AND PROGRESS NATURALLY
YOU WILL BEGIN TO LOSE WEIGHT ANYWAY WHEN YOU TRAIN WITH WEIGHTS
AS YOU PROGRESS, YOUR APPETITE WILL GROW AS WILL YOUR BODY AND MUSCLE

HAVE FUN!




and sunday comes afterwards
banned#30
No Numpty
Eating healthy doesnt equate to eating less.
If you ate hearty healthy meals you wouldnt need to eat so little or so much.
Have a proper diet of good food for the body and you'll be fine.
No need to eat less of good food. As with everything, moderation.
End\


Edited By: oraclenet on Mar 25, 2011 00:25
#31
oraclenet
LMAO

YOU DONT EAT LESS TO LOSE WEIGHT
YOU DONT NEED HIIT
YOU DONT NEED HEAVY CARDIO FOR YOUR AGE/WEIGHT

DONT LISTEN TO SOME OF THESE MUPPETS

AS SOMEONE SAID - DOWNLOAD PDF

STRONGLIFTS 5x5 PROGRAM
FOLLOW IT
DONE DEAL

IT HAS EVERYTHING YOU NEED.
ALL YOU NEED IS A BARBELL AND SOME WEIGHTS.
CHEAP AS CHIPS

REMEMBER, START SLOW AND LOW, AND PROGRESS NATURALLY
YOU WILL BEGIN TO LOSE WEIGHT ANYWAY WHEN YOU TRAIN WITH WEIGHTS
AS YOU PROGRESS, YOUR APPETITE WILL GROW AS WILL YOUR BODY AND MUSCLE

HAVE FUN!




not if the OP has a crap diet. A clean diet is key and tbh at his weight he should probs be looking to gain weight rather than lose it.

as for HIIT, I said TRY it and didnt mention heavy cardio.

refrain from using caps as well bad forum etiquette

kthxbai
#32
oraclenet
No Numpty
Eating healthy doesnt equate to eating less.
If you ate hearty healthy meals you wouldnt need to eat so little or so much.
Have a proper diet of good food for the body and you'll be fine.
No need to eat less. Its unhealthy.
End\


so you're tellng me that someone who is fat eating 3500kcals a day would not lose weight by eating 2500 - 3000 kcals a day..because thats unhealthy? lulz.

That is obvs not the OP situation but saying eating less is unhealthy and is not needed for weight loss is deluisional.
banned#33
HIIT IS HIGH INTENSITY.
HE DOESNT NEED HIGH INTENSITY AT ALL. NO NEED FOR HIGH REPS AND
'GO FOR THE BURN'
I AGREE HE SHOULD BE LOOKING TO ADD WEIGHT.
HOWEVER, HE WILL REALISE THAT AT FIRST HIS WEIGHT MIGHT DROP, BUT THEN HIS APPETITE WILL GROW AND SO WILL THE MUSCLE, ADDING TO HIS WEIGHT.
SO IN ESSENCE, HE WILL BE EATING MORE ANYWAY.
TO SAY EAT LESS WHILST HE WANTS TO TRAIN AND ADD MUSCLE IS A KILL REQUEST.
HE ALREADY SAYS HE IS LAZY WITH FOOD SO SAFE TO ASSUME IT ISNT HEALTHY.

Oh and you picked out one line to comment on. Obviously, when i say not to eat less, it falls in with the rest of the text which states that if his diet was to change to a healthy diet, he wouldnt be consuming so many unhealthy calories. I say again, hearty, healthy regular meal intervals, will work alot better, than just cutting down on food intake.
If its healthy and the calories are high...Good! It will help in training!

I suggest you read
Stronglifts 5x5
Nutrition section.

Edited By: oraclenet on Mar 25, 2011 00:34
#34
oraclenet
HIIT IS HIGH INTENSITY.
HE DOESNT NEED HIGH INTENSITY AT ALL. NO NEED FOR HIGH REPS AND
'GO FOR THE BURN'
I AGREE HE SHOULD BE LOOKING TO ADD WEIGHT.
HOWEVER, HE WILL REALISE THAT AT FIRST HIS WEIGHT MIGHT DROP, BUT THEN HIS APPETITE WILL GROW AND SO WILL THE MUSCLE, ADDING TO HIS WEIGHT.
SO IN ESSENCE, HE WILL BE EATING MORE ANYWAY.
TO SAY EAT LESS WHILST HE WANTS TO TRAIN AND ADD MUSCLE IS A KILL REQUEST.
HE ALREADY SAYS HE IS LAZY WITH FOOD SO SAFE TO ASSUME IT ISNT HEALTHY.


I meant HIIT in the form of sprints for cardio, never mentioned anything about high reps whilst doing weights or go for the burn. OP should probs be looking to go for heavy lifts, as I mentioned in my first post but probs best to check up on something like bodybuildingforum for a proper regime or for some more advice
#35
oraclenet
HIIT IS HIGH INTENSITY.
HE DOESNT NEED HIGH INTENSITY AT ALL. NO NEED FOR HIGH REPS AND
'GO FOR THE BURN'
I AGREE HE SHOULD BE LOOKING TO ADD WEIGHT.
HOWEVER, HE WILL REALISE THAT AT FIRST HIS WEIGHT MIGHT DROP, BUT THEN HIS APPETITE WILL GROW AND SO WILL THE MUSCLE, ADDING TO HIS WEIGHT.
SO IN ESSENCE, HE WILL BE EATING MORE ANYWAY.
TO SAY EAT LESS WHILST HE WANTS TO TRAIN AND ADD MUSCLE IS A KILL REQUEST.
HE ALREADY SAYS HE IS LAZY WITH FOOD SO SAFE TO ASSUME IT ISNT HEALTHY.


http://t3.gstatic.com/images?q=tbn:ANd9GcT3vY0LMcTUrdPpJ7BlqBNl-VLli5KonPOfRnUH4r2VfUnN87MI-Q
banned#36
Its buggered lol

He has all the info
People have posted
Compound exercises - Squats Benches Etc
Equipment - Barbell, Weight plates
Training regime - Stronglifts
Type of food - No one lol However Stronglifts has nutrition sections!
Good luck!


Edited By: oraclenet on Mar 25, 2011 00:44
#37
oraclenet
Its buggered lol

He has all the info
People have posted
Compound exercises - Squats Benches Etc
Equipment - Barbell, Weight plates
Training regime - Stronglifts
Diet - No one lol However Stronglifts has nutrition sections!
Good luck!


diet is key to any kind of weight loss/gain or whether it be eating less/more healthy foods/or increasing kcals for bulking once again its delussional to think its not. Just cos others havent mentioned it doesnt mean it's not important
banned#38
Erm yeah......
I put

"People have posted..Diet -No One.."
No one mentioned types of food hence i changed the original to Types of food because i knew someone on here would misconstrue the meaning (maybe people ought to read more books) and mess up what i meant!

Edited By: oraclenet on Mar 25, 2011 00:46
#39
36 posts and nobody has asked what end result he is aiming for? If he is going for the 'jock' look then much of the above advice is ok. But if he is aiming for a different look, like ultra ripped look then the above isn't going to get him where he wants to be.
1 Like #40
oraclenet

How much are you getting paid by Stronglifts 5x5?

Post a Comment

You don't need an account to leave a comment. Just enter your email address. We'll keep it private.

...OR log in with your social account

...OR comment using your social account

Thanks for your comment! Keep it up!
We just need to have a quick look and it will be live soon.
The community is happy to hear your opinion! Keep contributing!