Thanks definitely for all the info. Kudos to you for putting all the effort into putting it together.

You are welcome. And no worries, it really was nothing.

Steve,
I hate to be a burden but can you post a routine for someone who works out at home...what weight shoudl i start with is 8lbs enough?

Well, I can't just pull a routine out of my butt. It really depends on what equipment you have available, KWIM? Why don't we start with what you have.

Also, I can't throw out a weight that is sufficient. You have to understand that some exercises you will be able to use heavier weights than other exercises. For example, the difference in weights used when squatting compared with overhead pressing is drastically different.

On top of this, still concerning weights used, is, it is not good to have one set weight to use all of the time. For instance, if you went out and bought a pair of 8lb dumbells, you would outgrow them very quickly. By outgrow, I mean, your strength would surpass the weight of the dumbells and you would no longer be able to get a sufficient workout from them.

Remember, one of the core principles of a proper weight training program is progressive overload. This means you must consistently throw a stress (weight) at your system that it is not used to. When your body gets used to that weight, you increase the stress.

Hey Steve...

You have mentioned your 'Journal' in several different posts...is this public for some of us to view??

Thanks!

It is certainly public. It is a diary just like any of the others around here. It can be found at:

http://weight-loss.fitness.com/weigh...stination.html

It has grown. I don't expect anyone to read it, so if you have any questions, always feel free to ask!

This is a very helpfull guide, I would like to get some feedback on what I am doing at the moment though.

I am 185cm or just a hint over 6ft, and I am around 110kgs but dont look fat, but could do with a decent toning. I used to do Karate and am keen to get back into it. Its hard to describe my physique..

Due to my occupation, and unhealthy habits I had reached this weight and I want to shed some Kg's. This is what I am doing each night at the moment;

20 jog + 10 minutes power walking
2 x 20 inclined situps
1 x 10 pushups
2 x 12 Bicep Curls (DB's) - 6kgs
2 x 12 Flys " "

I will soon be getting into the gym @ my work, as there is a bike, rowing machine, cables, bb's, punnching bag etc.
And a couple of other little things, along with removing alot of sh*t from my diet as well (ie. coke, chips, hicarbs, etc)

Some feedback would be great, as you are clearly living proof that it can be done!!

Cheers,

Aaron

Well, let's hope you get access to your gym sooner than later. What exactly do you have at your disposal at home right now?

What you are doing is VERY sub-optimal to say the least. Sure, it is better than nothing, but you could do a lot better, even if you don't have any equipment at home.

So let me hear what equipment you have and we will see what we can come up with.

And you obviously know that nutrition is the primary driver in terms of weight loss and "toning." Any advice I give you is mute if you don't fix your nutrition first.

You can also go to my journal instead of doing it in this stickie.

Whats the URL?

I failed to mentioned a few things, I also jog/run in the morning aswell.. Running is done in bursts (sort of using the HIIT concept)

I try and mix it up a little bit. I work 10 hour shifts, so its hard to fit in the excersise and I consider the effort I am putting in now to be decent considering;

I have quit smoking and drinking for over a month now, and only just starting to get my lung capacity back

I have a set of db's at home, but there is much more to use at the gym.. which is really more like a circuit.

http://weight-loss.fitness.com/weigh...stination.html

Thanks mate,.

Not to worry.

Women can't produce anywhere near the amount of testosterone as men do. And, since testosterone is one of the main hormones responsible for building muscle mass, it's impossible for a woman to bulk up significantly ( as men can do ) just by doing some simple weight training.

So, women who weight train won't turn into huge muscular hulks ( keep in mind, women bodybuilders who like that that - hulks - are usually on steroids ), but weight training WILL give women a " toned " ( sorry Steve ) and well shaped body.

In any event, most basic weight training principles apply equally to both men a women. However, there are some differences, in how men and women's body's go about storing and losing fat.

What kind of workout/exercises would you give someone who only has adjustable dumbbells to work with?

Something similar to the one posted, just using DBs. All you have is DBs? No bench or anything?

You do realize that you will outgrow your current equipment? Not in size, necessarily, but in strength.

Get someone who knows what they're talking about (Most really don't) To check your form if you're doing it like that!