upper bodyarm srength/toning up and losing moobs/beer gut

Which workout routine or program is best for your fitness goal? Post your programs here!

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AndyD2016
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upper bodyarm srength/toning up and losing moobs/beer gut

Post by AndyD2016 »

Hi

I was hoping someone can guide me a little

I seriously want to get a bit of mass in to arms and to tone up, and lose chest/ fat

I am 32, 11st (I know im not obese its nasty chest and ) 5ft 8in

I have started eating more healthy in the past 2 weeks

Typical diet now is:

I drink a lot of water daily, no added sugar juice with meals

Breakfast - toast/fruit
Dinner - soup/bread or meat salad butty
Evening - meat with veg

I go walking every other day for an hour, and will be starting jogging in the next month or so

At the moment all I have to work with are dumbbells, I am not working at the moment so cant afford equipment or gym membership which doesnt help I know

If anybody could give me any advice or what exercises I can do with the weights to tone/strengthen up, also a bit of advice with the cardio aspect, I would be very grateful

Thanks
AndyD2016
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Re: upper bodyarm srength/toning up and losing moobs/beer gut

Post by AndyD2016 »

Can someone please advise :D
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Boss Man
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Re: upper bodyarm srength/toning up and losing moobs/beer gut

Post by Boss Man »

Hi Andy, good to talk to you.

The issue you might be having is you look like you're under eating.

I'd include some snacks between breakfast and lunch, lunch and dinner and about 2-3 hours after dinner.

Here are some options you can use, like microwave soups, baked beans and rice dishes, oat granola's, ham, turkey, beef, pork and chicken from a packet, low fat cheese, nuts, peanuts, fruits including tomatoes and cucumber, vegetables including pineapple, raw carrot and celery sticks, pre-boiled eggs, pre-cooked chicken breast and low fat yoghurt, nuts and peanuts, bread, sandwiches.

Also, what weight are the dumbbells.
AndyD2016
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Re: upper bodyarm srength/toning up and losing moobs/beer gut

Post by AndyD2016 »

Hi mate

Thanks for the reply, I have been away this weekend

I snack inbetween meals should have put that, but I will take on board the foods you advised cheers

The dumbbell weights at the moment are 15kg's but I have discs which can take the weight to 30kg's

I could do with a plan for arms, chest, shoulders and back and to know how many times a week to do the workout, any plan/advice to follow would be much appreciated, and any advice to lose stomach/chest fat also

I know its not going to happen overnight but I was hoping to tone up and get a bit of definition on body in time for summer :)

Thanks
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Boss Man
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Re: upper bodyarm srength/toning up and losing moobs/beer gut

Post by Boss Man »

I don't suppose you have a bench you can use for working out at all do you?
AndyD2016
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Re: upper bodyarm srength/toning up and losing moobs/beer gut

Post by AndyD2016 »

At the moment no but I will be getting a bit more equipment at the end of this month or next, are there any dumbbell exercises you can advise of until then without a bench?
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Re: upper bodyarm srength/toning up and losing moobs/beer gut

Post by Boss Man »

I can give you a workout that can help you yes.

This can be done 3x a week every other day.

Squats, 2 sets, 10 reps

Lunges, 2 sets, 10 reps

Deadlifts, 2 sets, 10 reps

Chest press, 2 sets, 10 reps

Bent over rows, 2 sets, 10 reps

Shrugs, 2 sets, 10 reps

Planks, 30 seconds

You would increase the planks by 5 seconds a week, until you could do 90-120 seconds.

Larger dumbbells for the squats, lunges, deadlifts and bent over rows and smaller ones for chest press and shrugs.
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