Hey Guys, I'm just starting out I joined a few days ago and am somewhat nervous.

I'm a 20 year old female who weighs 240 lbs. I don't look it but it's on the scale. I want to join the army and I need to get my body fat percentage down to below 30%. My personal target weight is 150. I know that's a lot of weight to lose but I've seen so many dedicated people on here and they've done it with time and dedication and I want to do that.

I would appreciate any help with diets, foods to eat, how many times to eat a day and exercises to do at the gym. I'm starting my gym routine tomorrow at 5am and would like something to guide me..

Thanks so much guys

Hi Kat! Welcome!

The first step is always the hardest, but it sounds like you've got the motivation, and honestly that's the key. There are many women involved in the site that can give you more female-oriented advice, but I can give you the quick & simple:

1. Eat more, smaller meals throughout your day. That will activate and accellerate your metabolism which in turn will burn more cals and increase weight loss.

2. Not only does muscle weigh more than fat, it also burns more calories throughout even a rested day. Maintaining muscle or even building while losing weight will accellerate the process.

3. Junk food is literally that. Do what steps are necessary to surround yourself by healthy food choices.

4. Establish goals and take pictures! You see your body constantly, but a picture can show you real world improvements over periods of time. Even if the scale isn't saying much, your appearance might be, and that might be enough to keep you going.

5. Water is your new best friend. The benefits are numerous, its plentiful, and oftentimes free!

Thats a top 5 that came to mind. There are far more gurus on board here. But believe, if you can visualize the eventual results you desire, you can succeed. I have lost almost 40lbs in 3 months. Some days are hard, some days I get frustrated, etc. But in the end I have to believe this is a better way to live in the long run.

Much respect for getting started, best of luck down the road!!!

Dave (suggests you spend a lot of time reading & learning all over the site)

Welcome Kat, this really is a very friendly and active forum. Most here preach diet, weight training, cardio in that order to lose and manage weightloss.

Good Luck and Stay With It!

Hi, welcome to the site :) .

First things first, check out the "sticky's" at the top of the cutting page. They should answer all your nutritional questions :tu: .

Here's a basic full-body work-out routine so you can start tomorrow as planned:

Bench Press: 8 - 12 reps / 1-3 sets (Chest)
http://www.bodybuilding.com/fun/exercises.php?Name=Barbell+Bench+Press+-+Medium+Grip
Lateral Raises : 8 - 12 reps / 1-3 sets (Shoulders)
http://www.bodybuilding.com/fun/exercises.php?Name=Side+Lateral+Raise
One-Arm Dumbell Row: 8 - 12 reps / 1-3 sets (Middle Back)
http://www.bodybuilding.com/fun/exercises.php?Name=One-Arm+Dumbbell+Row
Tricep Press: 8 - 12 reps / 1-3 sets (Triceps)
http://www.bodybuilding.com/fun/exercises.php?Name=Seated+Triceps+Press
Bicep Curls: 8 - 12 reps / 1-3 sets (Biceps)
http://www.bodybuilding.com/fun/exercises.php?Name=Dumbbell+Bicep+Curl
Dumbell Lunges: 8 - 12 reps / 1-3 sets (Legs)
http://www.bodybuilding.com/fun/exercises.php?Name=Dumbbell+Lunges
Calf Raises: 10 - 25 reps / 1-3 sets (Calves)
http://www.bodybuilding.com/fun/exercises.php?Name=Standing+Dumbbell+Calf+Raise
Crunches: 10 - 25 reps / 1-3 sets (Abs)
http://www.bodybuilding.com/fun/exercises.php?Name=Crunches

*Do this 2 - 3x a week as a starting point. Maybe twice to begin with.
*After performing this routine, give yourself at least 1 day of rest before repeating it (Mon,Wed,Fri for example)
*Find a weight that you can perform 12 repetitions with but not 13.
*Do 1 set of each exercise the first week, 2 the second, and then stick with 3 sets for a while from then on.
*Rest for 1 minute between each set.

Perform some kind of cardiovascular activity 3 times a week, preferably on your non-workout days, as it sounds as tho you're new to this. You can always add more cardio later if need be. Search the site for the cardio routine that suits you the best; don't get caught up on which is the best as this is likely to differ from person to person.

*Word of advice...start slow. Most people get excited when starting something new, especially when they're seeing good results from it and therefore tend to go overboard and burn-out quickly. Gradually introduce the healthy life-style changes you will learn about here, you are more likely to indeed keep them them for life :tu: .

Best of luck and keep us posted on your progress

:gl:

Homer moment. Never read the whole post :p

Check out this guide:

Step by Step - Healthy Weight Without Dieting (http://www.simplebean.com/Articles/S1001.aspx)

Good Luck!

Hi, welcome to the site :) .

First things first, check out the "sticky's" at the top of the cutting page. They should answer all your nutritional questions :tu: .




Hey Kat! Don't want to be redundant, so I'll leave it to the other guys, they've made some great points. :nod: The sticky's are great, I especially enjoyed gravityhomer's, which is one of the larger ones you'll see at the top.

Overall, just wanted to welcome you and wish you good luck with everything! I think it's great that you want to join the Army. I'm a military brat myself (couldn't bring myself to join :lol: ), both parents are in the Army. My dad's a recently retired colonel, my mom's also a colonel (but in the reserves), and my sister is currently in Army ROTC in college. I am also currently assigned (as an intern at a DC public relations firm) to a project dedicated to honoring men and women returning from Iraq/Afghanistan.

So needless to say, I have great respect for the Army. :D While everybody is here at JSF for good reason, I find yours to be noble and well-intentioned. So I wish you the best. :gl: