been adding in more and more stretching and mobility work to my routines recently trying to improve my squat a little.

I agree, Herbalife isn't that great at all it's also pretty much a con imo.

Eat right and train hard.

Eat 5-6 small meals a day (if you can fit it all in) not 3 big meals. Cut down on the carbs as this is what your using for energy, so if you have no carbs resources left your body will start using it's 'fat stores' for energy.

High protein - low carbs and med fats daily should be your intake.

As for the gym I go 5 times a week maybe 6 if I can fit it around work. I'm currently 'cutting' so I'm keeping my reps around the 10-12 mark for 3 to 4 sets per exercise and depending what body part I'm training usually about 6 exercises.
3 sets - 6 exercises for chest. But more exercises when training legs.

As for cardio I try to aim for 30 minutes max after hitting the free weights. 30 minutes after weight training is plenty, but on non weight days I do cardio for roughly an hour.
I aim to burn 300 calories just from doing my cardio and can hit this during my 30 minute cardio workout by walking on a treadmill on a 6-8% incline at about 6kph. Running is good for you but not for burning fat. But imo arguably the best cardio machine to burn fat is the step master.

Just makes sure to warm up on a treadmill (for instance) for 5-10 minutes and stretch also with a couple of warm up sets.
I get all this done within an hour and half at gym, so not long at all.

fasted walking is apparently brilliant for fat loss.

I prefer prowler/sled work but not everywhere has that equipment

Watched Bigger Stronger Faster last night. Certainly opened my eyes to the hypocrisy and corruption of a lot of people. My favourite bit was the lads mother crying at him even trying steroids when she probably weighed as much as the combined average three quarter line.

Small regular meals has proven to be a load of balls and has no advantage over 3 large meals.

I am going to let you all into a little secret here, of how you can have a body like mine. Please dont share this info as its top secret.

here we go, are you ready?

Eat less calories and exercise.

I love how people try and get all technical with exercise when in reality,all you have to do is watch your calories and exercise regulary and unless you have an underlying medical condition, you WILL lose weight or depending on the exercise, you may not lose weight but you will lose bodyfat. Most fat people will tell you they have an underlying medical conditions. Ignore them, its bull. They just eat too many calories and dont exercise.

You dont even need a gym to exercise, just buy a fitness high intenisty DVD like rushfit or insanity and you will shed more weight and look better than you would spending time in the company of the gym freaks who like to bore you with stories of "2 gramms of protein per lb of bodyweight etc etc etc" and who scream obscenities when bench pressing. *shudders*

Regards

King James

That's keytosis for you. Bounce back will happen due to the fact that your muscles go from being empty of energy stores to being full again.

Not done it myself but that's what Keytosis is. It forces the body to use up all it's energy stores (Stored in it's muscles) then when it's empty it has to go looking elsewhere which is when it starts breaking down fat stores and using that instead.

It gives you bad breath and stinking urine due to the keytone's it cannot use being expelled. Nasty head aches and feeling like crap are also a side effect for a few days.

Being diabetic in keytosis is a killer though.

Use music when exercising, makes a big difference!

Also get out more, exercise doesn't mean you need to stay in a gym.

I'm glad i found this thread because IT IS TIME!

I used to be a really fit guy. Played footy as a kid, loads of basketball as a teenager, rugby league at uni. Then worked as a Personal Fitness Trainer for a few years and was a spinning instructor too. I then changed jobs and i mostly work behind a desk (have done for about five years now) but in that time my food intake has been as big as it was when i was fit and needed the calories and i just lost all love for training.

I'm over 6'4" in height and i was always heavy even when fit (18stone+). Although I've not weighed myself for a while (have no scales) i wouldn't be surprised if i weigh around 22stone+ now!

So the time is nigh! It's time to lose some fat and reduce the size of my belly, and thighs.

In the last two years or so i've stopped fitting into the usual XL t's and jumpers i had and i've been wearing cheap XXL+ clothes that i've bought with the thought in mind "i'll just buy these to wear for now until i lose some weight" but i've just not got round to/can't be bothered doing it. So i not only feel oversized, i look like a scruffbag n'all. I suppose it's just getting me down now!

So i'm starting the Paleo/Caveman diet plan from tomorrow. Basically a no carb diet plan. Which i will stick to over the Summer whilst doing a fairly gradual (going to start easy because i have done next to nothing for about five years!) training schedule. I'm thinking simple sessions, one cardio machine for 45mins+ keeping my HR to around 60% of my max. then pushing it up to 70% as i feel i'm getting fitter. Also with high rep/low weight resistance training.

Into the Autumn i plan to introduce carbs back to my diet but in the form of wholegrains. So still no white bread/pasta/rice at all. With that i'm going to start on a "hypertrophy" resistance regime with more intense interval cardio sessions too.

Into the Winter, as i will be eating more, i plan to do some strength resistance training and more short sharp bursts with cardio training.

Then into the New Year i want to do "Insanity" and follow the training and diet plan from that.

I hope i can stick to it. It's not like i don't know what i'm doing, i worked in the fitness industry for 4 years. I'm just worried that my sedentary lifestyle over recent years has made me lose confidence and motivation.

I might buy some scales on the way home this afternoon and post my weights on here over the months ahead as a bit of tracking and motivation to keep going.

You're post suggests you don't though Buckley progressive proven programme. Get stronger, and fitter, and leaner. As a newb, you'll see that period of being able to gain muscle whilst being on a calorific deficit last well into next January anyway.

Good luck with your goals, anyway.

LDNMuscle have a really good beginners guide and it's currently free to download. I'm using there cutting guide at the minute and it's brutal

Sorry. No carbs is misleading. You get all carbs from fruit and veg while eating paleo.

Buckley ignore Richie. Insanity is a great way of shredding fat. Hes trying to bore you with technical terms. Just eat less and do insanity and you will see results. Then you can just laugh at Richie for knowing nothing.

Regards

King James

Shouldn't this thread involve a discussion about various types of Lycra?

A few people I know have done insanity with no prior exercise habits, I'd go straight into it if you just want to lose weight.