advice on a fitness plan,

sanex

hi all long term reader of boards and a great place for tips,only recently joined, i am looking for some advice about trying to lose some weight and tone my upper body up,stomach area
i am a 26 year old male and reasonable fit,my job involves a lot of walking a couple of miles daily,i could do with losing a stone and a half,i have improved my diet,i wouldnt feel comfortable going to a gym
i was thinking of buying some weights to try and help me to tone up and lift them for 20 minutes a day 3 times a week and go for a walk or jog 2 evenings a week say 2 km an evening,i was thinking of buying a cross trainer or treadmill instead of the jogging which would be a better move do ye reckon?i i would like to increase my speed if possible.
also what type of strechtes or exercises would be a benefit to me to help me?
so i would gladly hope you people could give me some advice on this idea or plan to help me or recconmend your own ideas which could help
thanks looking foward to your advice

Oryx

To see a visible difference in your muscles youll need weights that are adequately heavy. What were you thinking of getting?

Youll also need to run more than 4k a week to build your cardio and have any effect on weight. Try the c25k program to get you going.

Without any weights at all, theres plenty you can do. Squats, lunges, pull ups, shuttle sprints, tricep dips, step ups, burpees, pushups, planks, skipping, squat jumps and on and on and on.... Do them fast and get your heart rate up. 20 minutes 3 times per week.

Or if you are into sport, do that!

sanex

sound for the reply, i was thinking of buying dumballs around 20 to 30 kg,if i bought a treadmill and ran 3k every second night and lifted the dumballs for 15 minutes the nights i dont use the treadmill how would this work do you think?as i stated in mu first post i do alot of physical activity at work such as bending and pushing and alot of walking,looking foward to your advice

Alf Veedersane

When you say you've improved your diet, what is a typical day like now?

Oryx

Before you invest in any equipment, particularly a treadmill, see if you can stick to an exercise regime for 3 weeks. Run outdoors. Do bodyweight exercises.

And do post a typical days food. Because that is the biggest factor in weight loss.

whiteramekin

wahwahwah.reddit.com/r/bodyweightfitness/wiki/kb/recommended_routine

you could grab a pull up bar wahwahwah.adverts.ie/weights/pullup-bar/6557292 here that would work out quite a bit cheaper than a set of dumbells, it fits into most door frames and doesn't scratch the frame or wall. then if you work away on that body weight routine above you'll be able to build muscle and strength while having a set routine to follow instead of just lifting your dumbbells aimlessly for an hour and a half a week

sanex

my normal day diet is as follows, 7 am a bowl of cornflakes and a cup of tea,10 30 an apple and two silces of home made white bread and a litre of water,1 pm a yoghart 2 cream crackers 2 silces of home made bread 2 silces of brown bread and a plain bun and a litre of water,6 pm a piece of lean meat,ie steak or a pork chop,carrots and peas and 3 boiled potatoes and a litre of water,9 pm 2 cups of tea and 3 silces of brown bread, that is what i would have most days and before you ask i dont snack in between as i am busy at work and i dont have a sweet tooth,so guys what do ye reckon?

Oryx

Far far too much bread there imo and not nearly enough protein. Seems a very dull and limited diet.

sanex

what could improve my protein? but other than the bread is it a fairly good diet do you think?back to the tread mill though,my sister has one which i could borrow would my fitness improve much jogging at 3 km 3 nights a week at 6mp?

Chancer3001

That's up there with the most bread.I've ever seen.somebody eating.

Is it about 10 slices a day??

Ditch the bread. Do nothing else and you'll lose weight!

Eat more meat. More salad. More eggs.

Bring a lunchbox with salad and meat in it to work

Chancer3001

Also, no, apart from the bread it's still a poor diet.

Cornflakes are a pile of crap. Read the nutritional info on the side. They're awful.

Where's your body getting protein? One bit of meat a day? And maybe 4grams from a yoghurt.

You need to educate yourself on food big time. Start by reading the nutrition thread that is pinned here.

Also cream crackers might as well just be bread imo

Oryx

sanex wrote: »

what could improve my protein? but other than the bread is it a fairly good diet do you think?back to the tread mill though,my sister has one which i could borrow would my fitness improve much jogging at 3 km 3 nights a week at 6mp?

If by good you mean no typical junk food? Yeah but youre eating calorie dense, nutritionally poor food. What are you putting on your bread btw?

And running?.Great try the 3x3k. Its a start. It will establish a routine. But long term you will be better served by a more varied routine. And your work based activity is what your body is already used to. You need to challenge your body more for it to change.

deco72

As the people above have said your diet is pretty awful. Cut out bread/corn flakes and crackers altogether.

Breakfast - eggs + 2 slices rasher/turkey rasher/ smoked salmon
snack - full fat greek yoghurt + blueberries
Lunch - mixed green salad + some chicken/turkey/tuna/salmon etc
snack - handful of nuts - cashews/almonds/walnuts etc, not salted or roasted
dinner - meat/fish with lots of green veg

If you stick to something like that you will be guaranteed to loose weight.

With regards to training I would do as Oryx said above. HIIT sessions are good for burning body fat

sanex

thanks every body for the replys, i have butter on the bread and i must do some research regarding improving the level of protein in my diet,what weight dumballs would i need to lift to really tone up my arms although my arms are in good enough shape as we speak?

Chancer3001

Losing fat will tone up your arms.

And there's no specific weight.

Maybe 10kg curls would be way too light for you. Maybe 20 would be too light.

Trying is the only way you'll know.

The way weight lifting works is you have to lift a little heavier each time.

So doing 30kg over and over isn't ideal.

sanex

Chancer3001 wrote: »

Losing fat will tone up your arms.

And there's no specific weight.

Maybe 10kg curls would be way too light for you. Maybe 20 would be too light.

Trying is the only way you'll know.

The way weight lifting works is you have to lift a little heavier each time.

So doing 30kg over and over isn't ideal.

thanks for the advice

Dtp1979

And drink your water throughout the day, not in 1 litre sittings

sanex

hi all,i wont be able to get the treadmill for a while so if i went for a brisk walk every evening say around 2.5 to 3 km would this be better for me and would i see much effects from this and also lifting 10kg dumballs 50 for each arm

Oryx

sanex wrote: »

hi all,i wont be able to get the treadmill for a while so if i went for a brisk walk every evening say around 2.5 to 3 km would this be better for me and would i see much effects from this and also lifting 10kg dumballs 50 for each arm

Tbh youve already asked a few different versions of this question and had some constructive answers.

Alf Veedersane

sanex wrote: »

hi all,i wont be able to get the treadmill for a while so if i went for a brisk walk every evening say around 2.5 to 3 km would this be better for me and would i see much effects from this and also lifting 10kg dumballs 50 for each arm

If that means you would be walking more than now, go for it

Dtp1979

sanex wrote: »

hi all,i wont be able to get the treadmill for a while so if i went for a brisk walk every evening say around 2.5 to 3 km would this be better for me and would i see much effects from this and also lifting 10kg dumballs 50 for each arm

If you can do 50 curls with 10kg then it's too light. Starting off, Get a weight where you have to put in decent effort to do 10-12 reps