To look better...

[GrayClouds]

5'9 175 male

 

I am walking

7 days 30 -60min walk a couple times a day

every other day substituting a 30-45min run (slow jog) for a walk

 

Weight dumbbells at home-can not get to a gym

Moderate weight x 3-4 SETS x 10-12 reps

3 days chest, biceps, shoulders, sit ups

3 days back, triceps and legs

 

Food 4 meals smaller well rounded, protein, veggies, fruit 1800 or so calories

 

I have the dual goal of losings another 10Lb of fat while toning (little build?)

I have drop 12-15lb over the last 8 weeks.

 

any additional suggestion or advice?

[Lizzie60]

any additional suggestion or advice?

 

Keep the good work!!!

[thegreatmoose]

5'9 Food 4 meals smaller well rounded, protein, veggies, fruit 1800 or so calories

That's amazing. It's hard for me to eat less than 3000 calories a day.

[JohnnyBlaze]

Lizzie's dead-on with her advice - just keep it up. You're losing weight at a steady and healthy pace. Remember, though, that you're going to look better than the scale may let on. You're building lean muscle as well, so technically you're adding weight at the same time you're losing it, but muscle weight looks sooo much better than fat weight! So just stay on course, keep tracking your progress, and know that you're getting closer to your goal.

 

Kudos to you.

[Lauriebell82]

Sounds good! I suggest though taking 1 day off from any working out or exercise per week. You need to give your muscles a day to recouperate and believe me you will still lose weight! I find that taking one day off helps me rest and stay motivated to continue working out. Just make sure you don't take off more than 1 day or it's harder to get back into it!

[Eve]

I can only add the element of enjoying the process.

 

Well done you! Walking is great, swimming too!

 

Take care,

Eve xx

[Mahatma]

This is one area I have real expertise in!

 

Your dual goal is a little hard to do, at least at the same time.

 

1800 calories is simply not enough to build much muscle. In reality, when trying to lose weight, you end up losing some muscle too. This is just something to accept.

 

If you continue to lift weights while trimming calories, fat, and muscle, you will be doing what weight lifters call "cutting." This is a lot like toning, but not quite. You will find you get much more defined than before if you do it right. While in your cutting phase, do less weight and more reps (10-12).

 

Since your main goal is "to look better" you can do this. After your cutting phase, up your calories and don't incorporate any empty calories and try to keep it low fat. While bulking, keep the reps lower (6-8) for the larger muscles. I still do 10 reps for smaller muscles like shoulders and calves.

 

A great way to burn mega fat is to sprint and run. With long distance running, you burn about 100 calories a mile. However, when you are done running your body will stop burning calories. If you incorporate sprinting into your cardio, you will keep burning calories even after you've stopped.

 

By no means stop running, I love running, just do the entire spectrum (walk, run, sprint).

 

Also, as someone else mentioned, swimming is an incredible calorie burning activity. Aside from intense rock climbing or grapling, swimming tops the list for top calorie burning activities.

 

Just be aware you have two very different goals with two very different ways to getting them.

[GrayClouds]

Thanks Mahatma,

 

I have never been able to put much bulk on. Once I get down to goal weight of 160lb, do you have any suggestions about heavier weights and lower reps when I pretty much stuck with dumbbells and no bench. I do not have access to a proper gym at this point.

[Meaplus3]

I say keep it up. as Lizzie mentioned! Sounds like you have a nice healthy get in shape plan here. Good for you. I will add that yoga is also wonderful. It's such a good to strech your muscles and to me it gives such a sense of relaxation. Biking is good too!

 

Mea:)