Weight Loss Advice... Help????

okay im 18 and i weigh 208lbs. i dont look like i weigh this much. the doctor i went to said if he saw me on the street or in a store he would never guess thats my weigh. id say i look about 150. i did gymnastics for years as well as volleyball, so im guessing i have a lot of muscle. i was to lose 50 pounds by december; so in about 4 months. my apartment has a gym and ive been going but it doesnt seem to be working to me. my question is: what can i do in 4 months to reach my goal?





This is me at 190lbs.


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Thanks to anyone that can help.Weight Loss Advice... Help????
Well in 4 months you could change quite considerably. You maybe able to lose around about 40-50 pounds in 4 months maybe a little bit longer.





Well considering you have a gym you should perform these exercises:





Shoulders: Military Press, Hang Clean and Press, Arnold Press





Arms: Close-Grip Chin-Up (w/palms facing toward your face), Dips, Close-Grip Pushup, Twisting Dumbbell Curl





Legs: Barbell Squat, Deadlift, Lunges





Back: Chin-Up, Pull-Down, Deadlift, Row





Chest: Push-Up, Dips, Bench Press





Start off with 4 sets of 12 reps for the first 2 weeks then do 3 sets of 10 reps for the next 2 months and then do 2 sets of 8 reps for 1 month after that. This is known as periodization. Make sure that the weight is heavy enough to strain you by the last rep. Best to do this 3 days a week (Monday, Wednesday and Friday) for no more than an hour.





With cardio many people recommend you to do LONG slow cardio. Don't waste your time on that I suggest you do HIIT (High Intensity Interval Training) where you're alternating between increasing and decreasing your heart rate to increase your resting metabolic rate. For example you start off with 2 minutes of walking followed by 30 seconds of all out sprinting, this becomes 1 cycle. Complete 4 cycles lasting 10 minutes. Every other week increase by 1 cycle to a total of 8 cycles lasting 20 minutes. Once reached, remain with it. Do HIIT training on the days you don't do weight-training.





With respect to diet I suggest you eat smaller meals 4-6 times a day rather than 3 large ones. Overall you'll eat more but your concentration and metabolism would've increased. Make sure to drink plenty of water and get plenty of rest, 8 hours at least.





I know this is a lot but it has pretty much everything you need to know. Email me on skilled_methodz@hotmail.com on your progress.





I hope this helps :)Weight Loss Advice... Help????
well I suggest cutting out everything except for protein and vegetables, forget breads and sugars... just protein and vegetables and work out not too much though. Because when you eat your body will take all the energy from the food instead of from the fat already in your body, remember to eat before exercising and only eat about 2-3 after exercising, drink only water, and don't eat 2-3 before sleeping, also remember the 10 hour trick, eat all you want the first 10 hours since you woke up but after that don't eat anything. For example since your still in school you may wake up around 6 am.. eat all you want between 6 am and 3 pm but after 3 pm don't eat anything because your body breaks down foods and burns fat best the first 10 hours.
Well I'm sure you know that muscle weighs a lot more than fat, so you have to know that you might be losing fat but gaining muscle, and thereby maintaining your weight! You really should aim for losing 1-2 pounds per week, which puts you at about 30 pounds or so by December. Sometimes it's ok to lose more but that should be your goal (it is healthiest).





If your body isn't changing at all, then maybe try to increase cardiovascular exercises like running. Drink a lot of water; drink it before you get thirsty (being thirsty is your body's way of telling you you're already dehydrated). Eat fruit in the morning and before you work out. Try to eat a lot of vegetables daily (preferably green) but also make sure you get enough protein. DO NOT STARVE YOURSELF! That will actually slow your metabolism down, so that when you do eat a normal meal you'll gain weight. I have a very fast metabolism and I eat something every 1-2 hours. I know it seems contradictory, but if you eat smaller, more frequent meals, it will really help. You should keep your heart rate around 140-160 for 30 minutes each time you work out. It will usually go up to 170 or 180 if you run for a really long time. That's ok but it's really the bpm range for athletic conditioning. Good luck!