Cutting weight and toning up
 

Hey, Im new to this forum so any help is appreciated. Im 5'7 and I weigh about 190 pounds. I know Im quite heavy for my height and kinda flabby. I want to lose my gut and tone up a bit so can anyone recommend what sort of diet I should be eating and what sort of exercise routines I should follow. I've started doing kung fu which is for about 4 hours a week and I used to do Tae kwon do but Ive never really done much training outside of class or followed any kind of diet.

Thanx

no sugar, limit your fat intake, and lots of cardio. Kung fu will probably tone you up just by itself so you really don't need to weight train unless you want to.

body weight x 15 = caloric intake, take 250 off that.

hit the weights hard and heavy. if you don't you'll just get skinny fat.
There are plenty of weight training splits out there, look 'em up and find exercises for each body part you like or at least will do.

eat clean, but allow a reasonable bad meal here and there(once a weekish)

fruits, veggies, WHOLE GRAINS, peanut butter, etc get healthy fats, not trans & saturated fats.
healthy fats are in olive oil, peanut butter, nuts, etc

NO SODA or things of that natural.


cardio is a plus, plenty of threads on that around here

hope that helps

Less than 20 carbs a day and workout ( run for 30 minutes and do something else for 30 minutes or run for a hour NOT WEIGHT LIFTING DON'T CHEAT ) you should be fine in 1-2 weeks you will lose a lot of fat. Then you can tone up. Probably lose 20 pounds or more( if over 20% body fat ) in two weeks if you eat or drink a lot of sugar. Basically it is the Atkins diet WORKS THE BEST I THINK OTHER DIETS THAT ARE LOW CARBS ARE RIP OFF OF HIS.
Atkins - Phase 1: Induction
That is a ton of calories that will make you bigger and more muscular. I think he just wants to lose weight. Plus trans & saturated fats don't really matter that much unless your on a fat diet ( WHICH TAKE A WHILE TO LOSE WEIGHT ).

Best book I have ever read for losing weight and toning up was by far "Body For Life" by Bill Phillips. Amazing book and has everything you need in there. I've bought it for my family and a couple of friends who asked me the same question and it really works.

I was pretty fat most my life until I finally got fed up to hell with it last summer and decided to do something about it. I started swimming 3 to 4 times a week for 40 - 60 minutes each time. Swimming overhand and breathing to the side (whatever that's called). Pretty much going steady the whole session except for maybe a few one minute breaks or so whenever I got real tired. I always checked my pulse and it'd be givin'er.

I kept my calories to under 1500 a day, but made sure I got my protein so I wouldn't lose to much muscle. I dropped 60 pounds in about 7 months or so. In the past 6 months I've dropped about another 10 pounds, but I haven't been watching what I eat that strict. Cheat for a few days and watch what I eat for a few days.

Honestly, I think it was starting to follow MMA that motivated me to do something. Anyway, enough about me, but swimming is a great way to help you lose weight.

can u just follow the plan out of the book, is it necessary to get all the food, supplements etc. connected to it, b/c that gets insanely expensive?

In the book it even tells you that they are just examples and you don't have to buy any supplements but is easier and more convenient if you do. I took the supplements for a few months and was impressed with the results but it did get a little expensive for me. You can get a lot of the info on their website. Body-for-LIFE I copied a page out of the book and put it on my fridge. Tells you some good combinations of food to put together to get all your nutrients you need. My wife is on it just to tone up and she's a tiny little thing. Working great for her too...