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
upper bodyarm srength/toning up and losing moobs/beer gut
Moderators: cassiegose, Boss Man
Re: upper bodyarm srength/toning up and losing moobs/beer gut
Can someone please advise
Re: upper bodyarm srength/toning up and losing moobs/beer gut
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.
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.
Re: upper bodyarm srength/toning up and losing moobs/beer gut
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
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
Re: upper bodyarm srength/toning up and losing moobs/beer gut
I don't suppose you have a bench you can use for working out at all do you?
Re: upper bodyarm srength/toning up and losing moobs/beer gut
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?
Re: upper bodyarm srength/toning up and losing moobs/beer gut
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.
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.