keeping fit and toning up

regglen13

hi everyone,
i have recently started training running,weights, and stuff like that.
i try to do at least 15ks a week running and also i do about a half hour with the dumbells 3 times a week and am wondering if this is enough i need to lose a few pounds and tone up a little im not a member of a gym and am doing this from home. does anyone have any idea how much weight and running training i should be doing every week to keep fit and tone up. also im trying to eat healthy aswell and am cutting out the junk food and the fizzys.if anyone has any tips for me to try that would be cool also protien shakes are they good or bad for the body?? i seen them in a sports shop i was in and wasnt sure about them.

siochain

Well done on the recent changes and you can definitely get places with some running, dumb bells and throw in some body weight exercises. How fast you tone up will be primarily down to the amount of calories you consume and secondarily down to other area such as frequency and intensity of training, sleep and stuff. How healthy you are will be down to the what's making up the calories you are consuming.

Post up a few details about yourself and your nutrition plan including target calories and you will get loads of help here.

regglen13

Thanks siochain,
Well i gave up d cigs bout 10 weeks ago and needed something else to keep my mind occupied so started walking and then running never thought id like it but i do i try to do 8k at a time but sometimes can only manage 5k. then a few weeks ago i decided to push on and try tone up with a few weights and other exercises im 5 10 bout 13 stone. i dont really have an eating plan i could do with a bit of help with that i know t stay away from white bread and potatoes and rubbish snacks. Eating a lot of fruit and veg drinking plenty of water. fell off the wagon at christmas and pigged out a bit but going well again.what i really need i suppose is any exercises i can do at home to tone up havent time or money to join gym at the moment and what foods would be best to be eating.protein shakes good or not any idea??

siochain

No need to invest in protein shakes whole foods are best for protein sources at this stage. Even when eating what we think is heathly it's easy to go over our calorie requirements. I'd suggest to track everything for a few days using one of the many apps out there to see what calories and macros your consuming.

For nutrition aim for stuff with no or minimal processing. Post back up after a few days and we'll take a look.

What are you currently doing with the dumbbells and are you doing any body weight exercises?

regglen13

Currently im workin off of a bench with the dumbells doing different exercises like chest press biceps curls rows along with sit ups crunchs and started press ups this mornin.yeah im trying to keep away from all processed foods and eating plenty of fruit and veg.thanks for all the advice.hopefully start seeing results soon.

siochain

There's loads you can do with dumbbells and body weight to keep it changing and challenging ill post up some stuff when I've more time.

About seeing results, you'll need to give it time steady results are more sustainable than quick ones. Enjoy it for now