question on weight loss

[jerome813]

i weigh 276 and I want to lose weight should I just stay more focused on dieting and exercise than supplements

[sdunn96]

supplements will be a waste of money honestly.

Get your diet and macros right (and by diet I mean what you eat daily, not the Zone diet or something like that)
Take up lifting, 3 - 4 times a week, full body routines, compound lifts, progressive overload.

Be sure to read stickies.

[Gen1GT]

Body transformations are 80% nutrition, 15% weight-training and 5% cardio exercise.

Nutrition is the most important because you can create the largest caloric deficit just by controlling your food intake. If your maintenance calories were 3500/day, you could lose a pound a week simply by not eating 500 calories per day. It actually takes less effort to achieve than eating at maintenance!

Weights are important for two reason; you want to maintain as much body mass as possible, but only lean body mass. For every pound you carry around, you burn 9 calories to move it, lift it, climb it and walk it. Plus, a pound of muscle will burn every so slightly more than a pound of fat, but what's important is building or maintaining lean body mass. Secondly, during the process of weight-training, you burn calories, and during the body's process of repair muscles, you burn calories. Plus, when you lose weight while training, you'll look better at the end. If you don't weight train while you lose weight, you'll look like Jarred.

Cardio is okay for burning calories, but it takes a lot of effort to burn as many calories just not eating three Subway cookies. You could kick your ass at the gym for 7 days straight and only lose a pound. I still think cardio is important, but for general health and well-being, not as a primary source of fat loss. Regardless, if you combine it with nutrition and weights, you'll get there that much sooner.

Good luck!

[PBateman2]

Build knowledge.

Start here:

http://forum.bodybuilding.com/showth...hp?t=156380183


Then read here:

http://forum.bodybuilding.com/showth...hp?t=123915821


Track calories here (if you prefer - get an idea of calories, portions, etc..):

http://www.livestrong.com/thedailyplate/

or here:

http://dailyburn.com/index_2011


Come up with a skeleton diet (with foods, TDEE, calories, and macros stated) and post if you like for review.