fatHow do I get started achieving my fitness goals?
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Hello ,
My goal is to have a 6 pack and good body.
I would say that I'm the average joe! I eat 3 square meals a day; nothing unhealthy. My diet tends to consist of a bowl of cereal in the morning usually wheetabix, lunch tends to be fish or meat with salad or a sandwich (wholegrain bread) and dinner would be similar maybe pasta or rice (wholegrain as well, I just prefer the taste) but I will eat dinner in a restaurant or something like that, love a good steak and chips! Oh and I do enjoy a good drink but I tend to stick to vodka and I don't drink when we go for a "couple". I find it pointless! I just drink on big nights out which tend to happen twice a month. I do eat plenty of fruit also.
My current exercise regime includes running once or twice a week at different times and for different lengths time and so on.
I'm 21 years old, 6 foot tall and weigh 11 and half stone. I do have that bit of fat around my mid section and I can pinch around half and inch-inch of it. I've always had quite skinny limbs but I can do chin ups.I have some muscle; my belly u can see little definition there! But that fat is in the way. I would say Ihave like a normal metabolism. I was a chubby kid (do have have a couple of stretch marks) and I find that if on the rare occasion I have a bad few meals I feel like I look a bit fatter but that may just be my perception!
I've signed up to the gym and I'm 100% ready to do what I have to to achieve my goal! So, how do I start?
I'm looking forward to any advice/responses! :D
My goal is to have a 6 pack and good body.
I would say that I'm the average joe! I eat 3 square meals a day; nothing unhealthy. My diet tends to consist of a bowl of cereal in the morning usually wheetabix, lunch tends to be fish or meat with salad or a sandwich (wholegrain bread) and dinner would be similar maybe pasta or rice (wholegrain as well, I just prefer the taste) but I will eat dinner in a restaurant or something like that, love a good steak and chips! Oh and I do enjoy a good drink but I tend to stick to vodka and I don't drink when we go for a "couple". I find it pointless! I just drink on big nights out which tend to happen twice a month. I do eat plenty of fruit also.
My current exercise regime includes running once or twice a week at different times and for different lengths time and so on.
I'm 21 years old, 6 foot tall and weigh 11 and half stone. I do have that bit of fat around my mid section and I can pinch around half and inch-inch of it. I've always had quite skinny limbs but I can do chin ups.I have some muscle; my belly u can see little definition there! But that fat is in the way. I would say Ihave like a normal metabolism. I was a chubby kid (do have have a couple of stretch marks) and I find that if on the rare occasion I have a bad few meals I feel like I look a bit fatter but that may just be my perception!
I've signed up to the gym and I'm 100% ready to do what I have to to achieve my goal! So, how do I start?
I'm looking forward to any advice/responses! :D
By james graham – about 1 year ago
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well done for joining and gym with some smart choices in your nutrition and training there is no doubt you can make some serious gains in the right direction.
with your nutrition as a basic rule of thumb you want to have some form of protein with every meal this could be any meat, eggs, fish, nuts, seeds etc this will help you recover from training, keep your metabolism high and keep you full for longer. The next thing is not to worry about fat as this is not a problem and wont make you gain weight some good fats actually help burn fat. The big thing is your carb intake ensure that you cut out all carbs in your evening meal as carbs are only your bodies energy so if you put it in before bed then go to sleep it will only get stored as body fat. restrict carbs if your looking for that 6 pack to mornings and around your workouts.
With your training the best thing to do as a beginner is ensure you get your compound lifts in these are your: bench press, millitary press, pull ups (or lat pulldown if you cant do pullups) Squats, bent over rows and deadlifts as these moves release the most growth hormone giving you the best bang for the buck. Also with cardio if your trying to lose weight ditch the long steady state cardio this will only burn through your muscle and make you more likely to store fat. I do not do cardio and maintain 7% body fat. Your cardio can either come in your weights by making your sessions intense and rest periods short or by doing interval training in which you do 15-20 mins of intense cardio in which you intersperse sprints with active recovery e.g. 1 minute sprint 1 minute jog.
There are obviously a lot more factors to consider and if you would like to know more follow my facebook page by typing in Adonis Personal Training in the search box and like the page with the logo on my page. Also if you are interested in personalized nutrition and training plans which saw 1 client lose 2.5 stone of body fat losing no muscle in 8 weeks (pics on page) then email me at Simon.Dutton@virginactive.co.uk and ask for a welcome pack :-)
Good luck with your training.
personal trainer
i will cut out all the extra carbs then so just have some in the morning then and around my work out!
how many times should i be going to the gym a week about 4 or 5?
so if i go to the gym and do weights (a medium weight) have short breaks, then do the interval cardio afterward would that work? if i did the cardio every other day? does that sound okay?