plese help, my plan to loose fat and gain muscle

W

WiZ

0
Hi all,

I am 6ft and weigh just under 13 stone.. I am fairly fit, but want to get rid of my fat around belly, waste line, legs.. and i want to get a lot more muscle around my peks, abs and lats.

I do a 15minute fastish run on the tredmill monday, wednesday, friday and sunday... and tuesday, thursday and saturday i do weights for about 35minutes... mainly shoulders, chest, abs and arms and back.

my diet consists of:
bran flakes for breakfast, something high in protein for lunch, like salad and chicken, then something healthy for dinner like fish and salad... i have cut out all my fatty takeaways, soda drinks, chocolates and crisps... i am eating very healthy....

is there anything i should be doing or shouldnt be doing.. like what is the best amount to run??? i do a fastish run for 15minutes 4 times a week? i know there is a limit, so you dont burn muscle??


any help would be great... thanks jopw you can help
 
WiZ said:
Hi all,

I am 6ft and weigh just under 13 stone.. I am fairly fit, but want to get rid of my fat around belly, waste line, legs.. and i want to get a lot more muscle around my peks, abs and lats.

I do a 15minute fastish run on the tredmill monday, wednesday, friday and sunday... and tuesday, thursday and saturday i do weights for about 35minutes... mainly shoulders, chest, abs and arms and back.

my diet consists of:
bran flakes for breakfast, something high in protein for lunch, like salad and chicken, then something healthy for dinner like fish and salad... i have cut out all my fatty takeaways, soda drinks, chocolates and crisps... i am eating very healthy....

is there anything i should be doing or shouldnt be doing.. like what is the best amount to run??? i do a fastish run for 15minutes 4 times a week? i know there is a limit, so you dont burn muscle??


any help would be great... thanks jopw you can help
Click to expand...

With runs / week for 15 minutes each, you are at no risk of burning muscle. In fact, if anything, I would bump that up to 30 minutes each effort for cardiovascular health and burn more calories.
 
Generally, you need to be doing a mix of cardio and weights. Doing weights will help you build lean muscle, which will in turn help you burn more calories and rid yourself of fat. Maybe try walking on the treadmill at a steady pace, or even running or jogging if you feel ready to do it. If you are willing to spend the money, maybe meet with a personal trainer. Tell them what you want to achieve as far as your weight and fitness level and they should be able to devise an exercise plan to help you reach that goal. It's also important to do exercise with someone who specializes in that area of expertise so you don't hurt yourself or overdo it, especially with the weights.
 
I notice your workout does not include any leg work.

Legs are the biggest muscles in your body. I'd say, it wouldn't hurt to include squats or deadlifts in your arsenal of exercises. Leg work can really stimulate the body (metabolism, hormone production, etc.).

Just my 0.02 cents. Best of luck!
 
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