wieght loss and running

Question
"Hello sir,

I read your profile and it seemed really interesting. You seem like a very respected man. I am 19 years old, and never really had a father to teach me things about maintaing my body. I go to college. Im 5 7' but wieght 250, i wanna lose some wieght, and gain muscle, but im not sure how. How can i drop my wieght down to 200 or less? Will diet and running a mile everyday help? im really confused about the issue of working out and nutrition. I have a family history of dibietes, and health problems. Im 19 and just realized I dont wanna die young. I have a really hard time on understanding how to run, and how much to run? im not sure if its better to run constant or high speed for shorter distance. I want to lose fat, specially on my thighs and chest. Please is there anything you can help me with. ANy advise will help sir. THank you

please email me back....thank you so much"  

Answer
Hi Kabir
First thing is you should get a complete blood work up to  make sure everythig is in line to use as a base line for the future to guide you.Next have your body fat taken with calipers from a qualified individual,and this will give you another base line to work with.You want 12 to 15 percent body fat.Next after you have those numbers we can set up a good program for you.The first thing i require from an athlete is they have to be coachable if you no what i mean.They have to follow instructions such as i gave you just now.OK?You can start by reading about this weight loss from the many post i wrote on the priviously asked questions sections on this site. they all have my name attached.I reason i'm working with you like this is from what you said.Lot of health problems in the family,so i hope you understand Kabir.You can also start walking,but no running right now till you get your blood work up and body fat measured.Any questions get in touch.

The very best

John