I am 49, female, 5ft 4 and 10st 13 today so BMI about 26.
I’m on a weight loss plan (lost 4 stone so far, since last year), and now need to develop some muscle tone whilst losing the final stone or so in weight.

I do some exercise most days, I have my own horse so ride for 45 minutes to 2 hrs a day, and then all the general walking around, and yard work associated.

I want to do some exercise at home, twice a day as between the riding and a fulltime job I just wont get to a gym!

I have a reebok step, a resistance band, a hand strength gripper, and a set of dumbbells, 1.5kgs, 3kgs, and 5kgs.

So far I’ve worked out to do (twice a day)
Situps (3 sets or 15)
Pressups (from the knees - 3 sets of 15)
Crunches
Side leg lifts
10 minutes stepping, 25 per minute.
Some resistance band work

So how do I start using the dumbbells, a nd what else can I add in?

Hi I weigh at 10,10 with a fat % of 11. I’m going on holiday in august now i’ve started doing a 2 day split which is mon,tues,thurs and fri with abs on mon and thurs. My question is i stick to it will i have a beach body by august and is there any products that can help me. If anyone could help me i would greatly applicate it thank you

Thanks in advance guys

I am 22 and have been training with free weights and doing plenty of biking for the last year in a weightloss bid, having droppped a good 2 stone i decided i wanted to concentrate on building muscle as well as strip some more fat as the majority of the fat i wanted to loose is gone. I have a poor metabolic rate and had to put a ridiculous amount of effort in to drop the weight!

I joined a decent gym and booked in with a trainer who gave me a good split-training plan to fit in with my lifestyle. I have started supplementing my diet with Promax protein shakes and bars.

What i want to know is how much i should be looking to take? I weigh 12.5 stone and have one scoop of Promax mixed with milk after training. An example of my diet is this:

6AM: 2 x boiled eggs and 2 slices of wholegrain toast.

9AM: grapes, yoghurt and Wholegrain Ryvita snack bag (100 cals)

12AM: Tuna sandwhich on brown bread with bag of quavers (low cal/fat crisps)

5PM: Wholegrain Ryvita snack bag.

8PM (after training): Grilled chicken breast.

10PM: One scoop of Promax mixed with milk.

Now im unsure whether what i eat contains enough protein, what im thinking about changing to is:

6AM: 2 x boiled eggs and 2 slices of wholegrain toast. OR Wheatabix with milk + one scoop of Promax with water.

9AM: Promax Diet bar

12AM: Tuna sandwhich on brown bread with bag of quavers (low cal/fat crisps)

3PM: Tinned mackarel with wholegrain ryvita.

7PM: Immediately after training - do i need to take a protein shake with water?

8PM (after training): Grilled chicken breast in pitta.

10PM: One scoop of Promax mixed with milk?

Right, you can kinda see what i currently eat and what im thinking i maybe should be eating?

Id really appreciate input from you guys, im unsure whether i need to get more protein into my diet, ie every 3 hours or whatever?

Also, should i deffinately be taking Promax with water straight after training?

Is it true Promax with milk would be better before bed? But would Promax + water straight after training, followed by a chicken breast and then a few hours later Promax again with Milk be too much in the space of a few hours? Do i need to aim to eat the chicken breast before i go to the gym?

Sorry for spamming the questions. I just want to get things right for getting into shape!

Hey all,

can anyone tell me if I’m doing these excercises in the right order please? (I start off with 5 mins light rowing to warm up)

1. Deadlift 2. Bent Over Row 3. Pullover 4. Benchpress 5. Shrug 6. Military Press 7. Upright Row 8. Curl 9. Crunches

I am only targeting the large muscle groups and so am trying to stick to compound exercises as I do these in one session.

Many thanks for the help.

Hi Guys I really hope you can help me with this. Ive been on before but never got around to working out or anything.

Its been along time since I did some serious exercise and my diet is awful- fatty fried foods, chocolates, the lot! I was walking the other day and was losing my breath, Im only 19 and still thin but its a disgrace how unfit I am.

I was hoping some of you could recommend to me ways in which I can change my diet, what I should and should not be eating. Could you recommend any exrecises that I should do. I think Ill join a gym to sort this out. I want to get back in shape, I used to be a pretty good runner and would like to get back to that. I have a very weak body and Im very self conscious about it. What would you suggest I do to BULK UP, so that I can have a six pack and broader shoulders and a much better physique?

my names hashim and i’m 16.

i was wondering what is a good way of losing fat around the body mainly the love handles and the stomach without losing the strength or physique i have when i am training heavy(heavy/very heavy).

male
waist 36 or 38 inch
height 5ft 10inches
weight 15 stone

Hey there I was just wondering if my abs exercises were right - I do the equivelant to cable pull downs (4 x 12 reps) to exercise my abs 3 times a week as I hears this is a good overall abs exercise, and I have noticed the top of my abs are getting very firm but below my navel (waist line) sticks out a bit and it doesn’t look quite right. I am starting taking Thermobol but I don’t think excess fat is the primary factor but I could be wrong. Any help would be greatly appreciated

Hi,

Im desperatly trying to add muscle and size to my 6 foot frame. I currently weight 12 stone 8 pounds and im training 4 times a week. I ahve a fairly fast motabolism so im supplementing with instant mass and protein before and after my workouts.

My training is split as follows at present :

Day 1 - Chest and triceps
Day 2 - Shoulders and back
Day 3 - Rest
Day 4 - Legs and abs
Day 5 - Biceps and Triceps
Day 6 - Cardio
Day 7 - Rest

Any suggestions to up my gains and spark some growth esp in my upper body? I have started taking Creatine also in the last week or so and eat 5 small meals a day split between protein and carbs.

Any help would be fantastic

Cheers

Hi
I’ve been following your 3 day a week training program for girls (i’m 24) and it was going really well, i was doing a lot of reverse crunches and leg extensions etc to tone to my lower abs but then i noticed a bulge like a hernia in my groin (very rare in girls!)Doctor says i’ve overdone it and weakened the abdominal wall… when i was trying to make it stronger!
Should i lay off the stomach exercises? does this happen a lot? Is it a case of tearing the muscle so it regrows stronger? obviously after its had time to recover…
Thanks!

Hi, I’ve been reading up about Norateen Heavyweight and it sounds great. When I went to purchase this I was told I was too young (25 y/o) as it is aimed at over 30’s as it is a testosterone booster. Does anyone take this who is under 30 and if so what are the results like? I’ve reached a level where I cannot lift anymore as i’ve been training for 5 years and cannot up my weights without struggling and need a boost from something such as this.

Cheers, Matt