Need someone to give me a boot in the right direction!!

Ok, so I'm a rather large 17 year-old. I'm 6'3" and over 300lbs, and I've been going to the gym with my dad every weekday for the past month or so, and I've only lost about 8-10lbs. I know it's good that I lost it, and I know that I gained muscles and lost fat BUT, I think I can do better with more cardio. So I'd like some pointers on a good workout routine that includes cardio. I go on the treadmill 3 times a week, but I lack a technique (like sprint for oh-so-long then walk, etc.) So it'd be great if I could get some motivation from people and pointers to help me keep at it

Trust me, don't do too much. If you do too much, and start losing crazy weight, you'll end up with loads of excess skin when you're done.

You've probably made small muscle gains coupled with fat loss. I think you are doing fine by the sounds of things, so don't get funny feelings at this early stage, persist on the same track for a couple mor emonths, then maybe reassess if needs be.

It me be the case that once you're down to around 200lbs, you then need to make some significant tweaks, but right now don't worry. What you've said indicates it's all good, so stick at it and just keep believin in your ability to turn things around.

You're doing fine fella okay .

Just see what you can do and what you are comfortable with. Generally you will walk about 1-2 minutes, then jog/sprint for about 30 seconds. Walk, sprint walk sprint. These sessions will generally last about 15-20 minutes. You can use this method to help "teach" yourself how to run. Plus it's fun (:
Another good option is steady state cardio, which will last longer. Rather than doing a walk/sprint, you would find a nice brisk pace (i like to do these on a bike or elliptical if you have access), and maintain a fairly constant HR. Depending on your current level of fitness, you may have to start slow, aim for about 10 minutes, then 12, 15, 20, 30 etc. Don't tire yourself out too badly, and if you start to get short of breath either slow down or stop, and gradually increase your time! Your heart is a muscle, and just like any other, it's gotta work up to a level of fitness!!


Watch your heart rate. That is awesome that you've been working out for the last month! That should mean you have a decent spot to start from, but be careful not to do too much too quickly or you can seriously injure yourself. Just watch your heart rate, make sure it doesn't spike too high, then use the "walk" portion to drop your heart rate back down, and jog again. My "low" point is about 135, and my "high" is around 170. I am 25, a girl, and I've been doing this for awhile, so do what you will with those numbers.

Welcome!

Great job so far! Keep at it. I think Les has a good idea about trying different equipment for cardio. Exercise bikes and ellipticals offer a change from the treadmill.
Also, if you will list your diet, what foods you are eating and at what times, there are many here who are experts at structuring a healthy eating plan, that will also help boost metabolism and keep your energy stores high. Try to get plenty of protein, watch your carbs, drink lots of water, get plenty of sleep and just keep at it, you are doing great!

Diet:

I haven't eaten fast food in about a year and a half, I just get sick afterward, its not worth it.

I don't eat crappy foods, I think my problem is my portions, but here's what I ate today:

Breakfast: 1 english muffin (whole wheat, toasted) with some peanutbutter on each half. Glass of orange juice, apple.

Lunch: I usually eat the school lunch, which is very bad, so I'm going to start to bring it. But today it was some sort of quesedilla, rice, salad w/ cucumbers and broccoli, water bottle.

Mid-Afternoon snack: Bowl of Cheerios.

Dinner: 1 Chicken breast that was marinated in light italian dressing, some whole-wheat egg noodles, salad, water bottle.

All I drink is water, witht he occasional milk if I'm in the mood, often times it leaves me feeling bloated, but only if I drink too much of it.

My usual post-workout meal is hal a banana, some low-fat vanilla yogurt, and some orange juice blended into a smoothie.

And like I said, I don't think it's what I eat, but how much of it I eat, which I plan on changing by eating 5-6 small meals a day every 2 1/2-3 hours.

Any reccomendations would be splendid!

Silly me, I meant english muffin!*

Make sure you get some protein and veg with each meal. Keep the carbs complex and fiber full if you can. Watch the juices -- sometimes they have extra sugar, and they lose a lot of the fiber in the processing. (Maybe a little more protein with breakfast, and def some with the cheerios!)

See what you can do to get a lil more protein in with your post w/o meal. If you are interested in protein powder, you can toss some in the smoothie. Otherwise a boiled egg and some milk are good post w/o foods. (Egg white and milk protein are the easiest whole food proteins to digest, so if you have access, just have some with the smoothie!)

Make sure you get some protein and veg with each meal. Keep the carbs complex and fiber full if you can. Watch the juices -- sometimes they have extra sugar, and they lose a lot of the fiber in the processing. (Maybe a little more protein with breakfast, and def some with the cheerios!)

See what you can do to get a lil more protein in with your post w/o meal. If you are interested in protein powder, you can toss some in the smoothie. Otherwise a boiled egg and some milk are good post w/o foods. (Egg white and milk protein are the easiest whole food proteins to digest, so if you have access, just have some with the smoothie!)

I'm planning on getting some protein powder to add to the smoothie I also plan to eat *good* protein bars at around 9:30am during class for a quick boost.

"Good protein bars" Love it! You can make them yourself too, if you are so inclined.

Just watch the sugar content! And enjoy your protein powder!! (In the meantime though, have an egg too!)

Just watch the sugar content! And enjoy your protein powder!! (In the meantime though, have an egg too!)

I'm going to start boiling 5 eggs sunday nights and bring 1 egg to school every day.

Thank you so much you guys! I've never felt so supported and welcome online before, and this is my first day as a member! I've found my online fitness community. Hello homepage!

Haha! We are glad to have you! I like to take boiled eggs w me too. My school has a big pond thing with flowers and geese. I like to nap out there around 2, and I hide my eggshells in the flower beds. (This is something my evil stepmother used to do at home. She said it's like fertilizer!)

Welcome!