Help With A Fitness Plan

  • Posted by a hidden member.
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    Oct 24, 2014 1:44 AM GMT
    There's like 5 billion different kinds of diets and fitness plans and I'm very new to this so I need some help from experienced people, preferably to become a fitness buddy(via online or in person). I'm 23, 5'9", 185lbs. I have a bit of a gut, not big or anything but definitely not toned. I want to tone, and shed the extra pounds. After I've accomplished that, I may look more into gaining muscle but right now it's about flattening my belly. Can anyone help me with a good diet, workout, and supplement regimen?! Thank you for your input and feel free to message me.
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    Oct 24, 2014 9:33 PM GMT
    I highly doubt anyone is going to hold your hand and guide you through the entire process.

    Read this entire page

    Focus on changing habits, and reaching intake goals rather than a 'diet'

    Start exercising more, challenge yourself. Explore new forms of movement.

    Stay flexible.


    It will help you develop a sense of self accomplishment as well. Nobody else can do this for you entirely.


    source- trainer 3 years, BS Kin
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    Oct 24, 2014 10:45 PM GMT
    There are about 5 billion plans out there because it boils down to the fact that humans are not uniform assembly line products, but are wildly diverse and different things work for different people.

    The general rule (very general) is that in order to lose fat mass one eats less calories, and one adds exercise to their daily routine.

    I suggest you shift a few portions of your daily meals to something low in calories. Say switch three starches (grains/sugars) to vegetable matter. Things like apples have less calories than oatmeal, and green beans have less calories than rice (per measured size).

    I would also suggest you walk more, maybe get a membership at a gym with a swimming pool and start swimming. Swimming is a low impact all body exercise that burns a lot of fat and tones up all muscles.

    You CANNOT target fat at the belly. Fat is added and removed all over the body.

    You CAN tighten up the abdominal with crunches, sit-ups, leg lifts. Which will lead to the illusion of less of a beer belly.

    Posture is also key, stand up straight, shoulders back, belly in and concentrate on keeping that spine relatively straighter while sitting, walking, standing. For most people who live the average lifestyle, that alone leads to minor muscle toning.
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    Oct 25, 2014 5:20 AM GMT
    Getting rid of a gut and getting abs is about three simple things:

    1) caloric deficit (use an app like MyFitnessPal or LifeSum to track every crumb you put in your mouth)

    2) caloric deficit

    3) caloric deficit

    Sure, doing some cardio can help, but nowhere near as much as nutrition can.

    No strength training is going to accomplish this either, so my advice is to not over-complicate the situation: your goal is to lean out, and the only thing that's going to do that is by going into caloric deficit, and the best way to make sure you're doing that is to track every tiny thing you eat or drink. It's annoying, but it works.
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    Oct 25, 2014 7:25 AM GMT
    Study muscle A&P and then look at how exercises actually contract your muscles in various ways. Balance your program so that muscles don't interfere with others, like biceps and back, then shoulders and legs, then chest and triceps. Dumbbells>cables>machines. Take a course in nutrition and understand important vitamin functions so that you actually know how it's helping you, i.e calcium is not only for bones, but for muscle contraction, etc.. Know how energy is processed in the body and run a deficit of 500 kilocalories a day, and in one week you'll lose a pound. Your diet comes first before working out, because if you have no energy, then how is your body supposed to build muscle when it's too busy maintaining its vital functions? people won't see results unless they quit smoking, drink less, and obtain enough carbs, protein, and fat to build their muscles.
  • vhotti26

    Posts: 287

    Oct 25, 2014 4:11 PM GMT
    What's your goal? If you want to build strength & muscle mass, take a look at Stronglifts for a good point to start.