[evy]

Hey guys and girls, first post on here.

This time last year, I weighed 146kg, since then I have joined a gym and by doing cardio and changing my eating habits I have dropped to 107kg. However, as i have not been doing and weights, I am still very flabby and looking to tighten and tone up for a lads holiday at the end of June.

What weight exercises should I be doing?, and can anyone recommend good supplements I should also be taking?

Thanks for any advice you can give.

This post has been edited by evy: 22 February 2012 - 04:32 PM

[Theo M. Whittington]

Hey there,

I'd advise increasing protein intake and maintaining the calorie deficit.

As for weight training it depends what equipment you have available to you. Here are some posts that may help you:

Protein Sources
Recommended Exercises 1
Recommended Exercises 2

Have a read of these, there aren't any instructional pictures in the post but there is a free programme you can download from my site if you wish that is more structured and includes sketch diagrams of the exercises. www. bodybuilding.com aso has a very good database.

I hope this helps. Keep up the dieting though, very few people look even slightly toned at 107 kg, so expect to lose a lot more weight before you achieve the look you're after. Don't let that discourage you though, keep at it and you will achieve the body you want.

Best wishes

Theo

[evy]

Thanks mate, very helpful.

[fitnessman]

Hi Evy

Thats great that you have lost so much, keep doing what you are doing in terms of cardio.

Weights wise you should be looking to increase your muscle mass ( the more muscle you have the higher your metabolism and the quicker you burn fat).

If your not used to using weights then you should be going for the 25 rep range to begin with, once you have built a foundation of muscle endurance then start doing 8-12 reps for exercises, this is the optimum range for muscle building.

The last reply is right in that to get the full benefits of toning up you have still a bit to go so losing weight (fat) whilst building muscle mass should be your goal. In terms of eating more protein, discount supplements are a good choice to buy from as they are value for money and offer decent products but to begin with just have a balanced diet. If you eat more protein than you need it just gets stored as fat any ways.

In terms of what you should be doing, what you should be using and how then a good website to use is http://www.houseoffitness.co.uk/

They can produce programmes for you to follow together with instructional videos, all programmes are based on what your goals are, the equipment your using etc etc so it will save you lot of time and fuss. Theres also pages on product offers and also an info area which can give you some useful advice.

If not there are plenty of apps for mobiles these days which give good instructional advice, all be it in a general sense and you run the risk of it not suiting you individually.

Hope that helps

[Nora]

This is my stats, I am 22 years, height is 5'11 and My weight is Kg is 87, I want to reduce my weight from 87kg to 74 or less, Guys please do let me know how is this possible.

Orange Boot Camp

This post has been edited by Nora: 10 March 2012 - 05:35 AM

[fitnessman]

Hi Nora

Simply put you need to increase muscle mass, increase cardio to burn excess fat and improve your overall cardio output and cut down on foods so your not eating more than your body needs.

Its impossible to tell you exactly what to do until i know more about you.

Id recommend reading some fitness books and learning what to do but this can be time consuming and costly and very hit or miss. You are better to ask a fitness professional what to do so you can get started and you will know that everything you are doing is completely relevant to your end goal.

A good website to use is www.houseoffitness.co.uk which can do tailored programmes for you at cheap prices and a good app to use is ifitness. My fav books are the ones produced by Mens Health magazines, i find them easy to read for beginner and full of useful info.

Happy training...