This entry was posted by Hash ( email address confidential ) on Saturday, May 17th, 2008 at 1:14 pm and is filed under Training. You can follow any responses to this entry through the RSS 2.0 feed.
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Hi
i need help because i am 4+ stone over weight and i need help to how to reduce the weight.
The weight is mainly fat which has formed mainly on my belly, side of my belly (love handles), arms,and slightly on chest(close to armpit).
plus i need help and what sort of things to eat.
i only have access to dumbells, skipping rope, kicking and boxing pad/boxing gloves, barbells,plates, sqaut machine, medicine ball and a hall that has to hanging pads that are for kicking and boxing.
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June 5th, 2008 at 8:19 am
First thing is first: Weight reduction is a very slow and tedious process that requires a lot of hard work and determination. With that in mind and with my own personal experience (used to be 18 stone many years ago and went down 5 stone to 13 stone), I can give you the follwoing advice that has worked for me and many of my colleagues and friends I have helped.
Your week should be as follows: 3 to 4 days CARDIO training, 1 day weight training (to start with). As you are 4 stone overweight it might not be a brilliant idea to jump on the gym equipment or get out running straight away. Start very slowly: Get outside and set your watch for 20 minutes. Walk 2 minutes at a fairly fast pace and then run for a minute…… repeat this for the full 20 minutes. Every other week increase the running time by 20 seconds etc. and reduce the walking time. Eventually start increasing the exercise time up to 30 minutes and then onwards and upwards. Slowly you should be running a lot more than you are walking.
Also find a reasonably steep hill and walk up it and down it, until you have reached your time allocated (start with 15 minutes). Increase this time every other week. Exercises like these increase your heart rate rapidly and then allow it to slow down which is the best form of calorie burning and weight loss. Stick with this program and you will see results.
As for diet, this is also another major key…. No more saturated fats and sugary foods, start looking at labels on every food group you buy.
To start with only ever drink water, skimmed milk and tea without sugar) from now on. Orange juice is OK in slight amounts but it does contain a lot of natural sugars which isnt brilliant. Food should consist of plenty of chciken/fish/turkey/brown pasta/brown rice/fresh fruit and veg/porridge or museli. Eat regularly throughout the day (6 to 8 times) but not huge portions. Every time you eat you burn 10 times more calories than if you dont, so that is why if you eat little amounts but throughout the day you actually burn more calories. Finally get plenty of sleep after exercising as your calorie burning also increases as you sleep.
Mainly monitor how much you burn a day (calorie wise) by how much you intake. Keep a record and cross check it on the internet. There are loads of calorie checkers on the internet allowing you to check what food has what amount of calories. Try to stick to under 2000 calories a day.
Hope this helps