At your current physique and judging from the comments you made, following is my opinion and recommendation:

1. Got money, sign up with a gym and get a PT.

2. If budget, sign up with a gym do some basic training (will explain later about training.)

3. If no money, start with simple body weight exercises, get some dumbells & stretch cords and work out at home. (explanation below)


- You currently have a heavier bodyweight and you are weak. Not only you have lesser muscle than desired, but with the lesser muscle you are carrying heavier load (bodyweight.)

- Thus, 2 things needs to improve. As you have suspected; your weight needs to come down. Your strength has to go up. Strength is somewhat related to muscle growth, but lets not get into the details of it first.

- To improve your strength, you need resistance training. That means you need to lift some weights. That could mean by starting with body weight exercise (this means, types of exercise which use your own body weight as the resistance). Unlike generally leaner folks, you will find that body weight exercise can be very challenging. Point and case, try to do some unassisted pull-ups.

What you are already doing (push-ups) is a type of body weight exercise. There are alot of variations of these exercise and will take ages to explain every option. The simple ones are the "Ups." Push-Ups, Pull-Ups, Sit-Ups. each of these simple looking exercise can be very challenging and you can even hurt yourself if you do not do it properly. For starters, use a modified version, or an "assisted" version of it. To learn more, use a google search and find some youtube answers. keywords (assisted pull-ups, modified beginner push ups, proper sit ups, proper form crunches, proper form abdominal exercises... etc)

For push-ups, without worrying too much about your arm positions (because every position works on something different) do a variation of everything. Hands out wide, close in, flared out, pointed back, close palm, wide palm, palm on top above shoulder position etc. Each difference position works on , chests, triceps & shoulders. All these are pushing muscles. You can add step-ups to work on your legs. All you need is a stair, a stool or an elevated platform about 1ft-1.5ft height. Step-up come down, step-up come down left leg right leg... you get the idea.

To keep things simple, start with your knees on the ground, get a mirror make sure your back remains flat and as parallel to the ground as possible on the movement. Tighten your core (your abs region). The way to tighten is to breath in and hold breath on the way down, force your stomach to be stiff and then breathe out on the push up movement.

For pull-ups, use a rubber band or a stretch cord For home work out. Hang it on a high position, by either standing or kneeling, depending on the length of the cord, pull downwards, and fold your shoulder blades to work on your back muscle.

If in a gym, do a pull-down on the cable machine. Use a lighter weight and slowly progress. Do not jerk on the way up. Let your muscle do the work. If you cannot do that, then lower the weight.

Those are just 2 forms of exercise mentioned. Tons of other exercises you can do. But you get the idea. Don't worry about feeling weak. Build your strength slowly. It gets easier as your weight comes down. But technically, we are talking about your fat percentage coming down.

- To reduce weight/bodyfat. You need cardio. Steady state cardio (ie, steady jogging speed) & Dynamic Cardio (ie HIIT, burst, slow burst slow) works. But works best when combined.

In a gym, use an eliptical or the cycling machine. Use steady cardio setting on one day and then use the "30s fast, 30s slow" type of program on another day. For steady state, do at least 30-35 minutes of it. For the 30s fast & 30s slow, do at least 15-20 minutes of it. If you have the time, do it twice a day, that will burn your calories even faster.

At home, you can either go for a brisk walk (30-45 minutes) Jog (20-30 minutes) Cycle, or do shadow boxing/jumping jacks/rope skips/ walk up and down the stairs/ zumba/ aerobics / cha-cha dance or what ever you think you can do but you have to keep moving for 20-30minutes. Those movements requiring leg muscles will sap out calories faster (which means that it is effective), but for people with weak legs/knees that may be a problem.

At home, you can combine your cardio and your resistance training. Do circuit training or torrent a copy of p90x if you are not sure how to write down your training/workout program (but make sure you do the modified version.) Circuit training means you put down the 4-5 exercise you want to do. Do them continuously without rest for one round. Rest after the each set of the 4-5 exercises are completed. Repeat the circuit for 3-5 times.

If you find yourself getting tired fast and can only complete 1 round and struggle to get to 2 rounds. Then stop. Instead of working out once a day. Split into 2 times a day. with 15-20 minutes each time.

But most importantly; search this forum for nutrition. You probably will only spend up to 1hrs exercising per day, 8-10hrs sleep per day. That leave you with 13-14 hours for everything else. How much you snack, eat junk or eat properly in that 13-14 hours is probably going to have a BIGGER IMPACT than you 1 hour exercise. My advice is, before you worry too much about how you exercise, get you nutrition in check first.

my long winded 2cents worth
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What I meant was, you won't lose past your genetic potential. It's up to you to balance between your overall body fat % and what other requirements you have on certain body parts. There are those who lose weight but not boob size. Or those that are slim yet have above average boob size. Obviously they have naturally larger boobs.

This post has been edited by DT1: Oct 2 2013, 11:04 AM

hi, im currently going to my school gym and im following chris gethin 12weeks program, im on week 4 now. i do cardio everyday b4 workout which is about 30-40min with incline 9-10, speed 4-6. i run at 6 n go down 4 when im tired. i spend about 2hours per day in gym for cardio, strength and abs workout. and im now on deficit calories, i have calculated my body need around 2.5k+ calories per day so now im only taking 1k+ calories per day. im eating as healthy as possible since im stay in dorm and cant cook, my only option is the cafeteria so i try to get as healthier food as possible. over the past 3 weeks i have seen huge improvement, my weight has gone down by 10lb, the weight i can lift have increase from 15lb to 25lb now. im trying to increase the weight i lift every week to get better result.

p.s the most fattening food on my diet now is grill chicken, i only buy it when i have no choice

This post has been edited by chinti: Oct 2 2013, 11:22 AM

That is a great start. 12 week KG workout is a good program.

Just one small note; 30-40minutes of cardio is best done after weights. You can do 5-10 minutes before weights as warm up. Try not to overspend energy on the treadmill so you can have enough energy to do the weights. Towards nearing the last few weeks of Kris Gethins program, you will get alot of super sets & DTP sets which will sap alot of energy. This is the same pattern bodybuilders use during their cutting phase. It gives a bit of a cardio workout.

By doing the bulk of your cardio after weights, it allows you to totally empty out your energy with whatever you have got left after your weight training.

If your TDEE is 2.5k, I am pretty sure your deficit should be around 2k. Cutting is ussually -20% of TDEE, which coincidentally most people just give a round number of 400-500.

Great start by the way, keep your motivation up. Keep a log, or print out KG's exercise sheets and make sure you also log your food. That way you know exactly how and why you feel the way you do. For example if you feelin abit tired and unmotivated, you can check your macros, and you may realise you are abit low on your carbs. Then you can pin point by taking a banana pre workout.

cheerios!

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Perhaps you could give this a try

http://www.fitocracy.com/knowledge/dr-layn...-in-15-minutes/

ah i tried doing HIIT on stationary bike but ended up my butt hurt....

Due to the hard surface? Tried bringing along a thin cushion / towel? It's the same for first-timers on bicycles.

yea due to the hard cushion, cant last long there so always ended up on treadmill