next step to fitness?

outland1985

Ok I've been training since December mainly to lose weight and get fit. I gave up the smokes a year ago and have mainly been running since.

Starting from 2k back in Dec I have completed
2 miles in 13.30
5k 22.30
And half marathon in 1.55
And everything in between!

So big improvements and have dropped about a stone and look leaner. Now I'm not sure what to do, my goal would be to lose more fat and get a good physique.

Cant really decide on a plan as I would like to keep up the running but I think that will only take me so far body shape wise.

Don't want to bulk up as such , would be happier with bear grylls style lean shape.

Current stats
177cm
12 st 8
Average build
Male aged 37
Diet , no junk, lots of veg, some meat and dairy,No bread, white rice ect....

Goal :Ideal weight 12 stone maybe 11 st 12. Lower body fat...some definition

Need some kinda training plan with 3 days running and maybe some weights or bodyweight training?

Not sure how to progress from here?
Any ideas?

mcgiggles

its amazing the difference lifting weights has on your body, this coming from a girl I started lifting weights and although I didn't lose any weight I lost a couple of dress sizes! (and I don't look by any means bulky:)) building muscle you may not notice a difference in weight but you will notice it in your clothes.. now I'm no trainer so I wouldn't be one to tell you about plans so someone else can step in here but I definitely think weights is the way to go

p.s. way to go on giving up the smokes

outland1985

mcgiggles wrote: »

its amazing the difference lifting weights has on your body, this coming from a girl I started lifting weights and although I didn't lose any weight I lost a couple of dress sizes! (and I don't look by any means bulky:)) building muscle you may not notice a difference in weight but you will notice it in your clothes.. now I'm no trainer so I wouldn't be one to tell you about plans so someone else can step in here but I definitely think weights is the way to go

p.s. way to go on giving up the smokes

Thanks, yep looks like weights 3 times a week id the way to go, maybe cutting the running to twice weekly

Dtp1979

outland1985 wrote: »

Thanks, yep looks like weights 3 times a week id the way to go, maybe cutting the running to twice weekly

Unless you're eating a calories surplus while lifting weights regularly, then you're not going to get bulky

outland1985

Dtp1979 wrote: »

Unless you're eating a calories surplus while lifting weights regularly, then you're not going to get bulky

Thanks, yes I don't eat enough protein so that's something ill have to look at

Dtp1979

outland1985 wrote: »

Thanks, yes I don't eat enough protein so that's something ill have to look at

Not a protein surplus, a calories surplus. Protein, carbs and fats should all be catered for