How can a 22 year old male 190 pounds lose weight?

Answer 1

If you are height/weight proportionate, 190lbs may be okay. If not, you should consider reducing your daily calorie count by 500 - this is as simple as cutting soft drinks out of your diet, although heavy fat cheese and dairy products are another alternative (just choose lower fat versions).

Alternatively, burn an extra 500 calories per day through some form of exercise. While cardio works well for just burning calories, it does not increase your basal metabolic rate the same way that weight training will. Males benefit from testosterone, which is a natural muscle builder. Muscle burns more calories than other tissue. In other words, the more muscle you have, the more calories you burn - so, work out, scream "Beefcake!", get buff, and the muscles themselves will burn calories during the day.

Try push/pull exercises for the best results - ie, start with benching, then do rows; leg extensions followed by calf curls. This type of routine will help you avoid the lopsided or hunched over look (note that people who do nothing but bench will have weak backs and their shoulders will go forward).