Hello all,

I will be honest I'm not a very athletic/fitness person. I used to goto the gym infrequently, but not anymore. I want to begin again though but I wanted to do things right, have an actual plan, goals, etc., instead of just randomly deciding to goto the gym.

So here's where I'm at.. I'm a male, 19/20 years old, 5'3", 144lbs with an average build. What I really want to achieve is, to quote Lester Burnham, "I want to look good naked".

I really want to tone up my upper chest, waist, shoulders, arms, and my back. Though I don't know if I should first lose weight and THEN build the body or what. So that's kind of what I wanted to ask you experts as to how I should start, what I should do, what kind of a plan I should do, etc.

I should also mention that I'm a student and time for me doesn't come cheaply so I can't spend more than 10 hours a week in the gym. Thanks for listening. And thanks for your help.

That's all pretty general stuff, so I'd read all of the stickies here on the site first. BUT, a couple of things:

1. If you're asking, my guess is that you should drop the weight first. But don't just go running all day. Do a full body workout 3 or 4 times a week (yes, that includes legs and back) and incorporate some cardio if you like. Google around or read up here on the site for some routine examples. Either way, it will get your body ready for when you want to build muscle.
2. 10 hours a week will not be necessary. Let's say you go 5 days a week and do a FBW on 3, cardio on 2. That should be 5 hours. If you go 4 days a week with 30 minutes after lifting for cardio, then you're looking at 6. However you do it, there is no need to go 10. I can't speak for everyone here, but I rarely break 4 hours a week and it's plenty.

There's a whole lot more, so read around on routines, nutrition, exercises, etc.

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First of all thanks for your help.

I don't know though how much weight should I drop? I'm not looking to get any ribbed abs or anything, just want a nice tone body but nothing too muscular. How much weight should I be looking at to drop? and should I do it all via diet? or thru exercise? if so what kind of exercises?

I don't think you should worry about getting "too muscular" at this stage to be honest. It will need to be a combination of healthy eating and exercise.

As suggested a full body workout 3 times a week would be a good way to start. When planning a full body routine make sure you are hitting all the neccessary muscle groups and that you are working them sufficiently to break them down.

If I was you I would go for a FBW: M, W, F and you can take the weekends as days off from weights but go and do cardio (About 20 minutes HIIT is enough) on one of the weekend days. Have two days a week where you don't go to the gym though and you just rest.

After you weights each day do a 20 minute cardio session, start with just running on the treadmill. Try this (It might be too easy for you but give it a go I don't know how fit you are).

R - 3 Minutes (10.0km)
S - 1 Minute (13.0km)

So alternate between the two speeds for a total of 20 minutes. Use the interval training program on your gyms treadmill. Many would say not to do cardio on the same day as your weights but if you want to slim down first just tag the cardio on to the end of your Weights regime.

Lift weights 3 days a week. Do the cardio above 5 days a week. Making sure you have 1 days rest from the weights in between each FBW and ensuring you take two days off where you do not go to the gym.

You will not need 10 hours to do that each week.

If you are not used to going to the gym you could consider not bothering with cardio yet and just focusing on your weights until you get used to going to the gym regularly. This might stop you from getting sick of the gym too quickly. It is up to you though. I found when starting that not doing cardio and just doing weights made it harder when it came to adding in the cardio because I just wanted to do weights. I am used to cardio now though and it isn't that bad.