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By *pen2U OP Man 5 weeks ago
Telford |
Hiya guys, so ai've come to ask for any advice and tips from all you fitness buff guys/gals.
Now, I'm not fat by all means, I'm a 40 inch waste and not confident with my body, I weigh roughly 112kg and want to get down to about 95-97kg.
I know food and diet is a bit part of fitness but I was wondering if you could advise me on what I can do to achieve a slimmer toned body. The main areas I want to hit is my chest, stomach and sides.
I currently cycle to and from work and where I can and work where I'm walkin 5-10k steps a day when I'm at work.
If you can, I would love to have a routine that I can do so I'm not just sitting around doing nothing and feeling sorry for myself due to not knowing what to do...
Thank you in advance. |
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By (user no longer on site) 5 weeks ago
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Sounds like you know what you want to achieve OP which is at least a start. You might have to pay but there are lots of good personal trainers out there who will listen and give you a program to follow. You don't have to keep paying them once you get into your routine but you might find their support and holding you to account helpful. |
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How far do you cycle to work? I used to cycle 10 miles each way when I was working sometimes I ran there.
Cycling you could set off earlier to get extra miles in and I suggest a proper road bike they are better than a mountain for longer rides.
I started running short distances start with 15 mins a day around a park then at the end of the week put an extra 5 or ten mins on that. Then the following week you run 20 mins a day and add another 5 or 10 mins on at the end of the week and so on each week until let's say you've built up to an hours running. You don't need to run fast just nice and steady relaxed run with arms relaxed down by just below the waist.youll lose weight in no time and what's 20 to 60 mins a day. Nothing |
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By *HUSH-Man 5 weeks ago
London |
FitnessFAQ’s on YouTube is a superb place to start with body weight training. You can get amazing results with callisthenics. My chest has been built with gymnastics rings. I don’t do bench/Dumbbell pressing.
In regards to diet and creating a calorie deficit to reduce body fat I recommend the MyNetDiary app. It’s £5 a month and has lots of healthy recipes. It is calorie counting but I recommend learning how to do that. It’ll give you a blueprint you can use for life.
As for the actual journey, enjoy it. Exercise and healthy eating is amazing. You feel good, your mood improves and you’ll soon build up your fitness levels. If you ever feel like the motivation is beginning to fade come back on here for a pick me up.
🤜 🤛 |
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The human body won't deliver targeted area fat loss. You can only target the muscle development in specific places.
This is going to predominantly be about diet. You can supplement your 90% dietary emphasis with exercise, that would help you to become fitter. The best exercise is what you will enjoy and stick with.
Fast, short-term weightloss tends to be less sustainable than progressive loss, over a longer period. As some have suggested, a personal trainer could be very supportive, as they will have expertise with dietary emphasis. |
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It doesn't sound like you sit around much, but if your want things to do in the home, have you tried short intense 1-3min bursts of exercise to increase your heart rate, then having a minute between the next to normalise your heart rate.
It means your cardio is getting worked a lot harder as your heart rate is constantly getting ramped. Your muscles will be working harder due to lactic build rather than working more steadily with longer sessions.
It's the reason why people sweat so much if they haven't warmed up and just tear into exercise, as their heart rate increases so much.
Set a timer rotating around anything from sit ups, squats, lunges, leg lifts, press ups, weights, running on the spot whatever
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"The human body won't deliver targeted area fat loss. You can only target the muscle development in specific places.
This is going to predominantly be about diet. You can supplement your 90% dietary emphasis with exercise, that would help you to become fitter. The best exercise is what you will enjoy and stick with.
Fast, short-term weightloss tends to be less sustainable than progressive loss, over a longer period. As some have suggested, a personal trainer could be very supportive, as they will have expertise with dietary emphasis. "
I agree. Nutrition is the main thing you need to focus on. It is hard to give advice without knowing your exact requirements but it is generally a safe bet that people are not consuming enough protein. Upping your protein intake will mean your muscles will thank you for it. |
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