Help A Beginner Out I Need To Know Where To Start ! Beer Belly To Toned Belly :)

M

Mensy

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Hi All Thanx for visiting im new here so please bear with me. Ive been looking around the internet searching for whats the best to eat, what's the best exercise when to eat ETC but im reading for too much do this do that and then reading dont do that do this kinda stuff so im a bit confused.

So My Goal here is to lose weight, eat a healthy balanced diet, Get Fit and healthy, Get Toned And Then Build Muscle And Get A Good physique.

About Me :

Im 26, Live in the UK work 20 hours a week in a shop on my feet for most of those hours, Play football for an hour on Tuesday night. Sounds ok but now that bad stuff Thats all i do, Im pretty damn lazy once i get in from work i sit on my ass watching tv or on laptop, i eat mostly junk food i do however love cooking and making my own food from scratch, love chocolate and sweets also, i drink on a Friday and Saturday night would say about 10-20 beers depends really. i love coffee and would say i drink about 10 cups a day easy.

My weight at the moment is 205 pounds (14.7st) and im 6ft

Im sick of the rut im in and want to change it dramatically. I want to feel fit and healthy, look good, get rid of my beer belly and stop being a lazy ass.

I would love some help on where to start with good foods what to eat and how to lose my body fat but whilst keeping as much muscle mass.

All help is greatly appreciated and im 100% dedicated to this come monday morning. (its saturday now lol)

Can add pics if that would help ??
 
Hi thank you for your input and reply i will give them a good read and come back with any queries or questions i have :)
 
Hi Mensy, until recently I was exactly the same as you have described. I wanted to lose some weight but can't jog or run properly due to a bad knee. Instead I started walking. The firm week or so I just did 1 or 2 miles a night (took aywhere between 30-40 mins), once I got into it, it became easy. I'm now walking 8-12 miles a night. Try it! The hardest part is finding the time.

Diet is important too obviously, maybe try to cook more if you enjoy it, and cut down on junk food. If you have a smartphone then get a good fitness app (I use myfitnesspal for iPhone). Most will help you keep track of how many calories you are consuming, and how many you are burning. I try to eat no more than 1500 calories a day, with the walking I usually have a deficit of around 1000 calories a day, which equates to 2lbs a week loss.

Obviously, this is just my personal experience, but i hope it helps and gives you a couple of ideas to play around with.

Get in touch if you want to know anything else!
 
Hi...

whenever clients come into my gym requesting similar goals to yours we tend to get them to focus on one thing at a time.

There are a number of reasons for this, confusion, time issues, work getting in the way, fitness & strength issues, lack of expert guidance, etc..

Usually we recommend clients focus on the health goal.

Becoming healthy can be a challenge for most people, learning which foods promote health & vitality, how to train to increase energy & well-being, & how to rest & regenerate, increasing physical & cognitive potential & performance.

Usually clients, lose weight, firm up, get much fitter & more alert.

When this happens we move on to the next phase or goal & find their body responds that much quicker because they are healthy & fit!!

Let me know if you need any more help...

Paul

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There are lots of people like you who have a goal to get nice shape.

To meet your goal, you will need to include muscle-building exercises into your program. Make adjustments to your diet, and add cardiovascular exercise into your regimen as well. This will help burn any subcutaneous fat, and it will also boost your aerobic capacity.

And yes, it is completely impossible to give an exact diet and workout plan for individual by online. But if you have clear idea what you should do and what you should not do then it would be easy for you to make a perfect workout and diet plan for yourself. I want to mainly focus on diet.

Keep in mind that you need to do some intense exercise along with cardio if you really want to build up muscle. Just read out couple of my advice and more importantly try to be active instead of lazy:

• Have your diet made up mainly of healthy, high-nutrient foods, like fruits, vegetables, lean beef, poultry, whole grains and low-fat dairy products. Regulate your intake of junk food. Cut back on the desserts, chocolate-covered pretzels, doughnuts, onion rings hot dogs and caramel popcorn.

• Start your day with a healthy breakfast to give your metabolism a boost and to increase your energy levels. Oat bran cereal with low-fat milk and chopped-up strawberries is a healthy meal example. Grab something quick like a whole-grain energy bar if you are pressed for time.

• Eat every two to three hours for the rest of the day after breakfast to keep your hunger under control and to maintain a high metabolism. Include a portion of high-fiber complex carbs and protein with every meal. A lean sirloin steak with lentils and steamed broccoli is a meal example.

• Increase your intake of water to hydrate your system and keep your weight down. Eliminate all beverages that are high in calories like soft drinks, sweetened teas, lemonade, flavored lattes and alcohol. They can still cause weight gain, even in liquid form. Drink water throughout the day, and have it with your meals to help fill up your stomach.

• Perform weight training exercises for specific areas that you want to tone up. For example, if you want to develop a curvy body shape, spend time doing butt, hip, chest and back exercises. Use heavy weights and include compound exercises which lead to a high amount of muscle recruitment. Bench presses, back rows, squats, lunges, dips and stiff leg deadlifts are examples. Aim for eight to 12 reps. Do three or four sets and work out three days a week on nonconsecutive days.

• Choose a type of cardio you enjoy, and do it on three alternating days of your cardio. The American College of Sports Medicine recommends 30 minutes of cardio for health benefits and 60 to 90 minutes for weight loss. Exercise in the higher time frame if you have excess weight to lose; stick to the lower amount, otherwise. Brisk walking, jogging, dance aerobics, swimming, elliptical training, stair stepping and kickboxing are examples.

Hope so, it would help. But how you would use all of my suggestion and make out your own diet plan is totally up to you.
 
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