Q: ok, Im male im 16 years old im im 5'11 or 6'0 i checked about a 4 or 5 months ago but i may have grown. Anayway i weigh 245 pounds and i want to lose 45 pounds and turn all my extra fat in to muscle so i have that flat stomach and flat chest that all the guys have now. What should i do to get rid of the fat and make it all muscle?

A: Read this carefully, including the other articles it references, and follow its instructions to get the complete customized diet + exercise program from http://www.mikesfitness.com/content/fitnessguide . The keys are a well-planned diet that you follow as closely as possible (the guide will suggest the diet and it'll be up to you to change and tweak it to make it fit your tastes and lifestyle), heavy whole-body weight training, discipline, and patience. You will want to lose only around 1 pound per week and definitely no more than 2 pounds per week. Staying at that slow weight loss pace will allow you to lose fat for a long long time while at the same time gaining muscle. If you try to lose weight quickly, you'll just lose a bunch of muscle and far less fat than you'd want before your weight loss stops again and you'll be very likely to gain all that fat back. So be disciplined and be patient. At just 1 pound per week, in 1 year you can remake yourself into a terrific shape.