I'm 70 inches and 240 pounds. I need to get to 191 pounds to join the air force. I have 2 years but I want to work on it now. Any tips on how to lose it fast by not killing myself running?? I play football and lift weights a lot but that is just making it harder to lose weight because muscle is more than fat so I'm goin to stop lifting as much and focus on losing weight. I'm currently not on a diet. I eat healthy like proteins and meats, but I eat sweets and drink a lot of soda so I'm cutting down on that but I drink at least 2 bottles of water a day. I eat 3 times a day. A pop tart (not very healthy but on the go in the morning don't have time to cook) school food, and meat and veggies for dinner. What is a good way to gain enough muscle to at least do some pull ups. I bench 185 and its not good at least want to get to 225. I squat 365 so I'm good in tht area dont focus on that anymore but arms and cardio is my main priority. After my basic training am I able to start lifting and everything else again because I want to be able to bench 315 and squat 500 that's some of my goals in life. Other is to run non-stop for a far distance.