Need to lose wait and tone up... fast!

ImDave

Hey folks,

Sorry for asking this, as there is probably a thread on it every day, but I would really appreciate some advice from ye. Basically, I have been overweight for years. I am Male, about 5' 8" and float (:D) around the 15 stone marker. So, about three weeks ago I decided enough was enough, and I have to get rid of the excess weight. I have been going to the gym about 5 days per week, and my diet is good. I've got a good bit of advice on that from a GP and others so that area is fairly sorted.

My question focuses around what to do in the gym. I am back to college in about 10 weeks, and I am setting that as a milestone. Obviously I don't expect to have a huge amount lost by then, but I would like there to be a visible difference in my body. So, any advice in what to do/how to do it would be very, very much appreciated!

Cheers in advance

EileenG

Try three days a week lifting weights, three days doing cardio (doesn't have to be in the gym) and one rest day.

Concentrate on full body compound lifts, particularly deadlift, squat and bench press. Stick to free weights, ignore the machines. Learn exactly how to do each lift properly, then pick a weight that will just about allow you to do 10 reps. Do three sets, then move on.

When you are doing cardiio, work hard at it. There's a lot of rubbish talked about the Fat burning zone. Yes, at low intensities, you'll burn a higher percentage of calories as fat. But at higher intensities, you'll burn more calories overall, including more fat calories, and you'll continue to burn them after you've finished exercising. So sweat and pant and put some effort into it.

ImDave

Great advice, thanks!