oook where to start, to loose you can't loose fat and gain weight at the same time it's got to be one or the other. for the stomach thing you'll have to experiment around cause everyone is diffent in that way. do even out the arms the best is to use dumbbells and once your week are gives out don't do more with your strong arm. prity much work the weeker one out more than your stronger. here are 2 templates you should read one is about fat loss the other about muscle gain. you can do one for a few monthes and then do the other, but don't do bolth at the same time...
universal
template for the average person.
by average I mean you just want to gain muscle efficiently this template will outline the basics. once you understand the basics you can make adjustments and additions that is best for you.
DIET: -40% protein 40% carbs 20%fat this is a basic layout. "what kind of protein?" well you should eat: chicken,tuna,eggs,fish,beef are all acceptable basically avoid things like fast food meats and other stuff that's just common since. "what about carbs?" mainly oats, whole grains, starchy vegetables, fruit. "and fat?" most of your fat intake should be from vegetable oils,milk, seeds and nuts. if you don't like those foods there are some alternatives. -"how many calories?" 18 times your bodyweight is a basic, so if you weigh 180lbs that's 3240 calories a day. most people are not exact or even close, a way to help is to write down what your going to eat, how many calories and protein/carbs/fat etc are in each food. -liquids: 1-2 gallons/4-8 Liters of water a day is the basic amount you want drinking some milk would be ok too (milk is about 90% water). you should eat 6 meals a day spaced out 2-3 houres, remember you can always pack some food almost anywhere you go, and you can eat it in between periods, or on the down times at work there is always a way to figure it out.
SUPPLEMENTS: (first tier supps) a good multi-vitamin is an absolute MUST and the most important in the supp world, because it is almost impossible for the average lazy person to get all the vitamins & minerals needed for optimal hypertrophy (muscle gain). next on the list is EFA's (essential fatty acids) for much the same reason that it's hard to get in a teen diet, and I'm not talking about pizza grease & steak fat. (second tier supps) -creatine, is an amino acid. It is normally produced in the body from arginine, glycine and methionine. Creatine plays a vital role in cellular energy production as creatinephosphate (phosphocreatine) in regenerating adenosine triphosphate (ATP) in skeletal muscle, it's perfectly safe. -protein powder: this is used for pre/post workout some use it for morning/night as well mainly just for post. (whey) is the one of choice, (casein) in also another very usefull protein and there are several others like soy, egg, etc.
those are the 4 main supps I could go on for the rest of my natural born life about third and fourth tier supps like glutamin, L-arginin, ZMA, etc. but I'm just covering the basics o ya the tiers are order of importance. I'm leaving out PH's if you know what those are
WORKOUT PROGRAMS: alot of these exercises have dumbbell-counterparts.
Chest: Parallel bar dips, Bench Press, Incline Press
Legs:Squats (including front squats), tiff-Legged deadlifts, Calf-raises
Back:Bent-over rows, Chins Bent-legged, Deadlifts (also a leg exercise)
Delts:Military press, Lateral raises
Arms:Close-grip bench, press Close-grip chins
you can find fully detailed workouts. here are some places that have good info: and this subject is a little too large for a template to cover so look at the sites and other places
SLEEP: you need 8-10 hours a night, bodybuilders/weightlifters need more than regular people.
BODYTYPES: Ectomorph(skelitor),Mesomorph(heman),Endomorph (fat lizard guy) do a search on the net and you will find more info, this will effect your diet and workout program
CONCLUSION: this isn't thermonuclear science, and you don't need to be an endocrinologist, being perfectly exact is not needed for the average person. If you have further questions search, not just here but others sites like google,altavista,etc. advertisements can say almost anything, so research and find the truth. by.phaledax
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template for loosing fat (cutting)
by average I mean you just want to effectively loose fat, without becoming extreme about it. I will try and outline the basics for you, and later on you should make adjustments / additions that will best fit your needs.
all that will be discussed is for optimal fat loss
DIET : -40% protein 40% carbs 20%fat this is a basic layout. "what kind of protein?" well you should eat: chicken,tuna,eggs,fish,beef are all acceptable basically avoid things like fast food meats and other stuff that's just common since. "what about carbs?" mainly oats, whole grains, starchy vegetables, and fruits mainly the ones with the word (berries) in them. "and fat?" most of your fat intake should be from vegetable oils, seeds and nuts. if you don't like those foods there are some alternatives. -"how many calories?" around 200-300 or 20-30% less than your maintenance level, "how do I know what my maintenance level is?" one way to figure it out is to keep a calorie intake journal for 5-7 days. If your weight stays constant, then you simply divide the total calories consumed by the number of days and you’ll get your daily intake. -liquids: 1-2 gallons/4-8 Liters of water a day is the basic amount you want. you should eat 6 meals a day spaced out 2-3 houres. foods you will want to say away from are: soda, mayo, chips, french fries, ice cream, most salad dressings & oils(except olive oil), cheese. if you can't live without them then go for non-fat and low sugar type things. use some common sence and don't try to make drastic changes all in a day, it should be a gradual process. once you get to the weight you like then you can raise your calorie intake up to maintenance.
SUPPLEMENTS: (first tier supps) for fat loss is a multivitamin and some EFA's (essential fatty acids). (second tier supps) protein powders like casein (used before bed) would be the one of choice for fat loss, whey (after workout) is also benifital. thermogenic fat burners or stimulant-free fat burners are usefull in loosing weight, follow the direction on thoes products which is very important. they will add an extra boost to your goals (san tight is a good stimulant-free product). I would not bother with anything else like carb blockers, fat blockers, appetite suppressants, and other fat loss products you will see everywhere, with maby the exception of thyroid hormone increasers but usally there is no need for them.
WORKOUT PROGRAMS: almost any program will work. the only thing you will want to add is less rest between exercises and sets, but don't hurt yourself.
alot of these exercises have dumbbell-counterparts.
Chest: Parallel bar dips, Bench Press, Incline Press
Legs:Squats (including front squats), tiff-Legged deadlifts, Calf-raises
Back:Bent-over rows, Chins Bent-legged, Deadlifts (also a leg exercise)
Delts:Military press, Lateral raises
Arms:Close-grip bench, press Close-grip chins
you can find fully detailed workouts.
CARDIO: there are two main types of cardio you should use, first is called slow cardio and the second is called HIIT (high intensity interval training). you should use them in a ratio of 3-1 (IE 3 days of slow and 1 day of HIIT). For best results do cardio 4 times a week for an houre, too much is somtimes counterproductive and too little is well too little. "what is slow cardio?" slow cardio is doing any activity (running, biking, swimming, boxing, etc) with about 75-85% of your max heart rate for an houre. "how do I know what my max heart rate is?" well when you do an activity where you are still able to talk without being extremely out of breath, or another easy way is take 220 and minus your age then take that number and multiply it by .75-.85 which will give you rough percentages of 75-85% of your max heart rate or (HR), of course this is not entirly accurate, cause everyone is different. "ok what is HIIT then?" HIIT works like this first you warm up doing whatever for 5 min then take some time and stretch. after your all ready, start a moderate pace for 1 minute then you move your pace up to 90-95% of you max HR for the next 15-30 seconds, then go back down to your moderate pace for 1 min, then back up to 90-95% and back down agen. you get the idea (moderate for 1 min, then 90-95% for 15-30 sec) do this around 15-20 times and your done.
WILLPOWER: alot of people try to make changes too fast and end up quiting, so don't over do it, this means to slowly change your diet and work your way up to the suggested cardio regimen. if you don't workout already and don't want to that is ok, working out is not required for loosing weight but it will help the main parts are your diet and cardio. by phaledax
I still don't know who to believe.