too much fat not enough muscle!

D

dangler115

0
going nowhere..need help!
OK, basically I have joined different gyms over the years and haven't been able to stick at it, however now, I'm determined to stick at it!!!

I am 19, 6ft 2", weigh around 235lbs (17stone or 108kg)

Here are my goals:

1. Lose fat - Stomach, waist, thighs, chest & back!
2. Correct posture!
3. Tone up - Legs, arms, chest & abs!
4. Maintain healthy diet and maintain a toned look! (not looking to bulk up just yet)

I am trying to focus myself first on a healthy diet, with a high intake of protein and low intake of carbs & fat!!
Every-time I walk into a shop or supermarket, any item of food I pick up I read the nutritional info, becoming obsessed to be honest, but that's a good thing!

I'm eating different types of fish, chicken, fruit, veg...But they are not enough, what other foods can I incorporate into my diet?? I don't want a diet that is based around the same foods, as I will soon get sick of it!

Now to the workout - I have recently visited some1s thread that I found, that has a good workout routine and diet routine on it, however, stupid idiot I am I forgot to bookmark it!

What I need from YOU!!

1. A list of foods that will help me on my way!
2. A good workout plan, cardio and weights!
3. Advise on how to stay motivated!
4. YOUR thoughts on my pictures and what I need to do to improve posture, weight loss and muscle definition!

I have a poor posture which is visible..My stomach sticks out further with posture relaxed but when I correct it, it doesn't stick out as much!
I have a stomach largely based on fat, fat arms & chest!
When in the gym working on abdominal muscles I do have some back pain!
 
Well I have heard time and time again from fitness instructors that early on in your workout schedule there is just no need to do strictly abdominal based exercises, generally almost every cardio and free weight based exercise incorporates core strengthening and balancing and thus works towards giving you that awesome 6 pack you always wanted without busting out 200 unnecessary sit-ups a day :p
I can't really help you in the weight department in terms of a workout plan but I have what I deem fair knowledge in the cardio department,

Essentially I have found the most effective method of Cardio training to be a combination of interval and a same state exercises
I tend to alternate between running, riding, skipping (yes one of the most effective forms of cardio once you get some speed going), swimming and like to even incorporate some cross trainer into my workout to keep my body guessing

Is it an actual cardio workout plan your after cause I could probably recommend one if you need, I just wanna know what kind of fitness level your at right now, have you ever done a beep test? Also what is your resting heart rate, and is the any cardio exercise which hurt you or you don't enjoy
Il do my best to help you with a plan, let me know whatcha need bud :D
 
Thanks Dan for posting, much appreciated!

Im actually after a workout here i can do weights 4 days a week, cardio on 1 of those four days, and also another day outside of my weight days! Im not a big fan of the cross trainer, or the stepper but i like treadmill, bike and rowing, skipping is good too..

I have done a bleep test (quite a few actually) but the last 1 i did was about 5 years ago..:( back then my fitness was excellent, playing in a sports team, training 3 days a week with a match another day..so got plenty of exercise, had quad muscles on me ya wouldnt believe, espically when i didnt do much weights, but ran into injury troubles and couldnt recover..Now my fitness is pretty poor, and heavy running is not an option because of my injury..atm in the gym my cardio looks like this...Bike for 5, burn 60calories, treadmill for 5mins, burn 80calories, rowing for 2mins, burn 30, treadmill for 3mins burn 50calories and then row for 2mins, burn 30calories....Don't know what u think of that but thats what it looks like..

i would appreciate a cardio plan if u can provide 1 for me based on 2-3 days a week...i like to do cardio on the days that i train my core hard, anything can do will help!!!
 
To correct your poor posture you could try lower back exercises, to strengthen your lower back muscles, also work your gluteus maximus as that is responsible for helping you stand up straight. For a few exercises that can help with these areas see the following page.

Cardio is good for buring calories in the short term, but for long term fat burning building some extra muscle is better.
 
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