I am new here, and need some help.

[sumthingsup]

I have absolutely no Idea on what to eat, what workout to use, frequency, intensity and stuff like that. Can anybody give me basics? and also can you guys give me some sort of workout?

It's just that as if all fat is going towards the . I don't freaking understand it. yes I am fat over all, but is just too big relative to other parts such as hips or arms.
I don't smoke, I don't drink alcoholic stuff.

I posted here because that is main goal. I am 75 kilograms. I am 20 years old. I have a big . i have weak arms. I have good legs and hips, as I have been using a bike as main transportation means for over 3 years.

Going to a gym is not an option,I don't like meeting people, and even if I did, I simply don't have the money. that goes for specific food (that i have no idea what they are) as well.

also another question because before when I was still a competitive swimmer (stopped for over 5 years), we used to do stretching before we train. Is there anything like that done before any workout?

[Boss Man]

This is the sort of hting I've given before on here, but I've miodified it a little ot suit your circumstances.

Breakfast

Option 1.

Bowl of Whole-grain Cereal and 1 rasher of Bacon, fat trimmed off and scrambled Eggs, (2 Egg Whites + Yolk)

Option 2.

Protein shake, small portion of Nuts, (excluding higher carb ones like Cashews, Chestnuts and Grapenuts), + Apple. Give the Apple 10-15 minutes to digest to improve digestion.


Snack

Option 1.

Portion of Turkey + Orange

Option 2.

Small Portion of Peanuts, some Chicken + Raw Carrott.


Lunch

Option 1.

Large Beef Sandwich with trimmings, I.E. Tomato, Lettuce, Cucumber etc.

Option 2.

Bowl of Chicken Soup, + Pot of yoghurt.


Snack

Option 1.

Turkey + Cashews

Option 2.

Ham + 2 large Tomatos


Dinner

Option 1.

Pork with mashed Potato.

Option 2.

Chicken and Rice

Option 3.

100g Halibut + Broccoli


Snack

Option 1.

Beans on Toast

Option 2.

Ham Sandwich, no trimmings.

Easy on the bread with both options.

You could add a few things to certain meals, like Sea Salt, Cracked Black Pepper, Parsley, Mustard, Herbs, Garlic.

As for the training you could do a schedule something like this, which is all bodyweighted.

Squats, 2 sets, 10 reps

Lunges, 2 sets, 10 reps

Good Mornings, 2 sets, 10 reps

Bent over Rows, 2 sets, 10 reps

Vertical Flyes, 2 sets, 10 reps

Shrugs, 2 sets, 10 reps

Planks 30 seconds.

If you do Cardio, you could be looking at a basic walking schedule, doing 20-30 minutes on a fairly level course. I would increase this intensity or method used at some point.

I sometimes post a system, where people incorporate small jogging periods into a walk and then week by week, increase them a little, whilst simultaneously cutting down on the walk sections, until the person can hopefully at some point, sustain a constant jog for a significant timeframe and then they're ready to build on that, so when you're starting to get some solid, tangible and consistent progress, cardio could be changed for something like that.

In relation to the training ideas I gave you above, your bodyweight workouts and cardio schedule could look something like this.

Day 1. Bodyweight

Day 2. Cardio

Day 3. Bodyweight

Day 4. Day off

Day 5. Cardio

Day 6. Bodyweight

Day 7. Day off.

This prevents you doing 5 days straight and 2 days of nothing, as I think that's allowing too much consecutive taxation and 2 days of your body doing nothing, slowly starting to adjust to it, before 5 days of grind again, which might take the edge of progress potential, so the 5 split days should be better for you.

Any other questions please feel free to ask.

[sumthingsup]

Ok, thanks so much for replying! not only am I new to this site but i am new to weight loss as well. i never aimed to lose weight before or gain a bit of muscle.

what does body weighted mean? i actually have little idea on how to execute those exercises, but i can google them, is there some equipment that i am gonna need..?

thanks again for the reply! i have no problems with the food or the schedule.

[Boss Man]

Body weighted means using your body; no weights required .

[sumthingsup]

thanks Boss Man! I hope this works haha.

[malandi87]

I am also new to this site and to weight loss. What I like to know first is how to measure BMI(body mass index). Will anybody explain how?

[davidwalin]

Consumer Reports compared 525 chickens from 27 different brands. They reported in January 2007 that just 17% had no trace of salmonella and campylobacter. Every healthy weight loss tips list should include cooking chicken to 185° fahrenheit. Undercooked chicken can make you sick or worse.