There are 3 key components to your fat loss and muscle building program, just as there are to any approach to a healthy lifestyle:
1) Exercise – This (unfortunately) means hard work mate. You have to train so that you are burning off more calories than you’re taking in, this = weight loss, it’s a fact. While you are doing this you will have to incorporate a muscle building program into it. This will help you burn off the fat while increasing your muscle mass, remember, it might not seem that you are loosing weight because you will be building and toning muscle at the same time (MUSCLE IS HEAVIER THAN FAT!) so that’s why it might seem like nothing is happening. You also have to drink lots of water (water+oxygen= fat burning). Please remember with your weights - keep them light with high repetitions, you dont want to bulk up alot! Aim for stamina!
In light, I mean toning the muscle (light weights). This will help your muscles getting used to being ‘ripped’. You don’t just have to lift weights, I STRONGLY recommend that you focus on some core muscles (ab workouts and back exercises), this will DEFINITELY help increase your strength and build a solid foundation for your figure, it will also help you to support your own body weight over an extended period of time which is what real or ‘good’ strength is, that’s what everyone should have but, unfortunately lack. It will help build your core (you need a strong core (abs & back) to help support all the other muscles in your body, it will also reduce potential injury, most people forget about this, remember to keep a good form though!
While I’m going on about form, when you do your weight/resistance training, FORM IS EVERYTHING! Without good form you can be wasting your time. Good/correct form will allow you to achieve the best results from an exercise ok. Also, this is what a lot of people forget: WARM UP & WARM DOWN!! The simple reason for this is that it helps prepares your body both physically and mentally for the taxing time ahead. It also stops blood from pooling in the veins (that’s what the stiff feeling is, as well as torn muscle fibres), it also helps reduce the build up of lactic acid in the circulatory system.
2) Diet – (What you wanted) This is probably the ‘second’ most important thing. Some people you might talk to will say that this is the most important thing as they will think that you just want to get bigger - WRONG!. You don’t want to body build do you???? Ok, despite what I have said, it is VERY important, just as everything else is. A correct diet will also help you to maximise you results and achieve progress ok. Depending on your metabolic rate I don’t know how quickly you burn off calories. This can also be quit difficult but I’m going to try and be as simple as possible for you mate. Money can be an issue in this, after all, you need it to buy food. Anyway, if you burn off more calories than you are taking in you will loose weight, you have to! I’ve said that before but I have to mention it again. Keep drinking water (water+oxygen= fat burning) this applies a lot to your workouts. A higher protein content for you will be beneficial as it will help lean your muscles out and repair broken muscle fibres quicker. If you need assisstance in this, purchasing a protien supplement will help alot, but make sure you stick to whey protein because it has sod all carbs and fat in it what so ever, have one or two of these a day ok, i say that because you dont want to bulk up!!.
You might want to purchase a mixing shaker if you could, it will make it easier for you to take your protein drinks at inconvenient times (e.g. at work). Avoid bloody KFC, McDonalds etc etc. They are nothing but pure w@#k mate!. Eat proper food, no processed sh!t, eat fresh foods, real meats etc. The main meats you will want to aim for are ‘lean’ meats & eat fish. turkey, chicken etc. These can be quite expensive so what I usually do is buy Tuna. It is cheaper, has no fat and it is just as good for you because it is full of amino acids as well. I keep saying it, but keep drinking your water, even throughout the day because it will keep you hydrated until your workouts, then you will consume water and afterwards as well.
If your pissing a lot and its quite clean that means your hydrated, if your not pissing at all or your piss is a ‘after a night out’ colour lol then your not hydrated, you will learn quickly what works. Remember, when you drink your water through out the day, drink it in proportion, what I mean by this is don’t gulp it down quickly, you’ll soon learn how to balance your water intake out, according to your lifestyle and workload. When it comes to carbs, eat complex carbs!! Look at this site about carbs ok: http://www.howtothinkthin.com/instincts2.htm that will list for you what you should be eating (ideally!). For example, (I’m eating dinner as I’m writing this, and this is what I’m eating) baby new potatoes, broccoli and chicken. Boring, but that’s a good example of they kind of things you should be eating. Never miss meals because it will lower your metabolism and if you want to burn fat, that’s not a good idea. Remember muscle has a higher metabolic rate than fat. So, instead of eating when you hungry, eat when the clock tells you to ok. (hopefully you will have balenced it out so you know how to)
Ideally you want to eat every 3-4 hours ok (if you're working really hard!), and that’s complex carbs, along with your protein ok. Please keep in mind that you dont have to be very strict with this, you can still eat chips and pizza etc etc, as long as its in moderation, i have never had a problem but like i have said - everyone is different, you will know eventually what will work
3) Mental Attitude – This is without a doubt, the most important aspect of this ok. Without the correct mental approach, you will fail!!! I’ve seen it many times and I have done it myself, it applies with everything that you do in life really, without the right approach, you fail. There will be times when it gets hard and that you might not be feeling like your not getting anywhere and you might want to quit. Don’t quit, don’t ever give up! You have to press on ok mate. This is what its all about, keep focused and you will achieve what you want. Nothing is done without hard work in these cases, that’s all there is to it. You just have to learn to compose yourself with the correct mental attitude. Having the right attitude from the start is the best boost you can hope for, because if you refuse to give up, and want the results, and want to press on, you will succeed ok. It may even take you a little while to realise what this is about but I hope eventually you will get there.
All that I have put here is a rough outline without going into too much detail ok (like i said its a modification of something i done for a mate of mine so it might be a little off but i thought it was relevant to what you posted)
Alright mate, it’s up to you now! If you need anything else or if you don’t understand anything then PM me or just post back on here so everyone can add to what will be most beneficial for you ok mate. Get stuck in there.
Wicked.
I eat loads too and im not a big guy either!! (Alot bigger than what i was though) I've always been like that ever since i was young, training doesn't help lol but its necessary!
