please help me please?

Question

im 17 305 pounds and 5 foot 10 and would like to get done to 180 or so so i need to know a good excerize routine one where i can loose weight and build muscle now plz keep in mind that im only 17 so i cant go to a gym (cause i have no money cause i dont have a job but im looking) and could u be so kind as to explain in detail of what i should do like what would be great is if you can type up a a work out routine i i can do at home like what i should do every day for a week and then i can keep doing it over and over again thank you in advance and if you can be so kind as to not put any websites i would like your opions also i dont want to know any products do buy i want to do this at home oh and also im a male if that helps
i need something like this
Monday do this
tuesday do this
wedsday do this
and so on until sunday
thank u for all youir help i am very thankful
also if you would like to support me please email me at [e-mail]

Answer 1

There are two main keys to losing weight:
increasing your physical activity
eating less

Start by eating half of what you normally eat. Never, ever consume less than 1200 calories per day without specifically instructed to do so by a doctor. Only in extreme circumstances will a doctor put someone on a diet less than 1200 calories. As a young man, I would suggest you eat no more than 1500 calories. Drink lots of water!

As for exercise, if you don't enjoy doing it, you won't stick with it so it is important to find something that you enjoy doing. This might take trial and error....trying things out for a week to see what you like: running, speed walking, roller blading, etc. The idea is to get your heart going so that you burn calories and fat. Also, get a friend to do it with you. It is easier to stick with a plan when you have a friend to chat with and to keep you company.

Why not start with the easiest and cheapest exercise there is...walking! Start slow...aim for 15 minutes three times a week (Monday, Wednesday and Friday). First 3 minutes slow to warm up...then walk fast for 9 minutes, then 3 minutes slow to cool down.

After a week or when you do 15 minutes without extreme effort, increase your walking to 30 minutes. Work up until you can do 45-60 minutes...this will take several weeks. Always start with a short warm up and end with a cool down.

Remember to exercise a minimum of 3 times a week. It is recommended that cardivascular is never done more than every other day (walking is cardiovascular).

If you want to exercise every day, do exercises for toning the other days...you can even use two bottles of water as weights to provide resistance.

Please see a doctor first to be sure that you are healthy enough to start an exercise program.