Ok heres the deal, im new here. wanting to lose my gut and love handles. Im 5'10" and around 200lbs. Not sure of my body fat %. I been reading lots here the last few days and after reading i have been trying the HIIT method. Problem is i find it very hard to do this for just 10 mins. Loss of breath. Being a smoker for 13 years maybee. I basically run as fast as i can for maybee 30-45 seconds then walk as fast as i can for a minite or more and repeat for 10 mins.

I been lifting weights for months but there probably to light for me (20lbs) and i really dont know different routines for lifting weights. basically i do 25 curls on each arm and about 50 lifts behind the back lifting up over the head for the triceps.

Thing is, i feel like doing HIIT again a few hours later, should i be doing this? i really want to work hard at this and feel like i should keep working out instead of sitting here watching tv or drinking beer, lol.

Im gonna be buying a weight bench here soon and some more weights so i can build up some muscle, but also need to lose body fat aswell. I got pretty scrawny legs (not really any fat but a bit of muscle) and need to get rid of my bell look, lol.

Sorry, long post, just trying to cover it all in one post, also i dont drink pop, candy and im trying to stay away from sugar. Been eating more fruit and veggies lately, chicken, and lots of water.

Should i just stick with the cadio and lifting free weights? i would like to lose fat yet still be somewhat big and muscular. thanks

just to get an idea of what your body fat % is at, http://www.healthcentral.com/cholest...-2774-143.html

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about your HIIT cardio, 2-3 times a week is sufficient and you shouldn't do two sessions in a day, 1 session of 10 minutes like ur currently doing is sufficient.

and the thing about losing weight is geared toward what you eat, and the amount of calories you take in a day and how much of those calories you use up as energy. Excess calories would be converted to fat.

3500 calories = 1 lb of fat.

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visit http://strength-training-woman.com/cpd.html
to get a BMR test to see how much calories you would need to take to maintain your current weight. Afterwards create a 300-500 caloric deficit. Furthermore, its good to hear that your trying to avoid simple sugars like candy/pop, etc. drinking lots of water and eating fruits and vegetables (5 servings a day) is really a healthy route to go :]

thanks joey, i checked out that link and took my measurements and put them in. This is what it came up with

Your Results
You have 18% body fat.

You have 36 Pounds of fat and 164 Pounds of lean (muscle, bone, body water).


Guess i got alot of work ahead of me.

now what you need to do is, create a calorie deficit from your BMR ( calorie needed to maintain your current weight )

you should expect to lose about 1% body fat each week, if you follow a diet filled with protein/fiber/carbs etc, & also, keep in mind, that your weight might hit a plateau during the way, so you should'nt worry bout your weight #, as it is unimportant, it is your bf % that is.

3500 calories = 1 lb of fat.

in addition, include HIIT cardio to your workout routines, *full body routines.

is there any websites out there that shows the different ways a guy should be lifting weights? i could really learn different ways to lift to work different muscles. I searched and came up with nothing.

I would like a poster diagram showing the technique and what there callled. i seen one years back, looked useful in my case.

http://www.realfitnessworld.com/
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right on man, exactly what i was looking for. Thanks alot

well from your height and weight, you seem to be around possibly 18-20% body fat. 22% is considered unhealthy so youe not too bad right now

First, Iw ould try doing your sprints on HIIT for only 20-30 seconds. I agree that youonly need HIIT 2-3 times a week. Also, you really don't have to do only HIIT. You can do a variety of intensities with your cardio.

Good job eating the healthy foods!

Sarah