How can i lose freight and obtain muscle?

im a 15 year old boy who wants to lose weight and gain muscle..since im out of college now and i dont work i judge i have seriously of time to do it. im 6'0 and i weight 222 pounds.How can i lose freight and obtain muscle?
Run five days a week and cargo training
Start lifting weights. You can always do crunches, push ups and squats within your room do get muscle. Also, start walking/running everyday to burn corpulent. Good luck, get out this summer; don't sit on the couch and you will tone up!
Do counterweight training to gain muscle. Mix in something like 20 mins of cardio to lose fat and gain definition.
On the cardio, variety sure your heart rate is above 120 for that 20 mins.
Lift weights on mondays, wednesdays and fridays, and walk rapidly or run on tuesdays, thursdays and saturdays. Also, it's all give or take a few how you eat. You should chomp through about 6 small meal a day. They should be in proportion meals including protein, biddable carbs, and good fat. You should never be hungry, but you should never be full. Just make sure you allow yourself one buffet a week to eat doesn`t matter what you want. Then you will be more likely to stick to it.
ok, to gain muscle, adjectives you need to do is get hold of into a lifting program either through the university or a health clinic. you will lose cooking oil and gain muscle, but you might end up at matching weight or more becuase muscle weigh more than fat. I hold gained 20 lbs contained by one year and lost the fat, but quality so much better and i am in the best shape of my vivacity (at 16 years old)