Upper body

STaN

Ok, i am trying to loose some weight aren't we all and build up some muscle around my upper body.

Ideally i would be after the hour-glass body. Looks dont matter i know, but i like that look

I don't have access to a gym at the moment. But i am starting jogging in the pheonix park and are starting doing situps.

I do have slight love handels and a bit more around the belly than i want (people tell me its nothing - as i does not stick out). Basically it is puppy fat that i want to get rid of and build up the muscle underneath.

I also want to work on my pecks and arms and build up the muscles around my torso (good for posture, healthy back and balance i believe).

So could some1 help me out, suggest a diet, routine for me to follow.

I don't want to become too bulky, but i want to loose those hip type things (their not bad, im just self conscious )

pH

Losing weight isn't complicated, just eat less than your body uses and you'll lose weight.

That said..

For most people it's diet rather than exercise that'll lead to weightloss. Its far easier to get a 100kcal deficit from not drinking a small glass of OJ than doing 100kcal on an exercise bike.

Exercising *is* important for your overall fitness etc. but the main way for most people to achieve a calorie deficit is through calorie intake restriction.

You will have to count calories. There is no magic system, a steady weight loss of 2lb per week is optimal for most men. More for seriously obese, and maybe a little less as you are dieting below 'normal' for a 'cut' look. (More than 2lb per week causes more of the 'weight' being lost to be muscle, will cause severe cravings and can cause metabolic slowdown.

Each pound of fat on your body meabolises into approx 3500 kcal for dieting puposes. This means a calorie deficit of 1000 kcal/day (7000/week) is what you're aiming for.

Find your weight in pounds, mutiply by 10 or 12 and try that amount of calories per day. Make sure you get enough protein (see another thread for a protein debate).

Take plenty of low impact exercise, generally try to ge more active in your life, and if possible take up resistance training (weights) to build and maintain muscle mass during the diet.

I personally would recomend a cyclical diet, Ie cut back the calories a little more (say 200/day) for 6 days, and add those extra 1200 to have a diet break(ok then BINGE!) once a week. It'll keep you sane.

Also a ckd (search the web!) ala Lyle McDonald or Dan Duchaine works very well in my opinion.

Or you could just use Clen and whatever steroids you can get your hands on ..... like the pros


pH

logic1

Originally posted by pH

Or you could just use Clen and whatever steroids you can get your hands on ..... like the pros


pH

Tut tut and you were going so well.

.logic.

STaN

What about excercise?

Any recommendations on a routine?

pH

To be honest for a beginner, pretty much anything is going to show improvement for a good few months. Don't listen to the High Reps idiots, you need to pick a weight that allows you just do 8-12 reps per set. This isn't necessarily to failure, just until your form is just gone.

You could do a lot worse than:

Squats
Deadlifts/Stiff Leg Deads
Pull-ups/Pull downs
Some form of row
Some form of bench press.
Some Ab work

No need to go all Arnold, just 1/2 sets of 8-12 reps, with enough weight to make finishing the set tough put not quite to failure.

Add a warm up set of about 75% working weight to get everything warm and lubrucated!

pH