Hi guys,

Let me tell you a bit about myself before I reel off the questions.

I'm 22, 6 foot, just under 12 stones (about 80kg?).

I'm in good shape, but a shadow of what I used to be. I used to do everything at school and had a great body. Quitting sports, working at a desk and eating junk has taken it's toll. I've decided to turn things around.

I've nearly lost my 6 pack and don't have much tone anymore.

I've started to row, and use free weights, press ups and sit ups. I'm doing this 4-5 times a week.

My workout lasts about 30-40 mins, consisting of about 50 press ups/curls/sit ups and about 20 mins on the rower. I've been doing this for about 3 weeks now. I definitely feel fitter, but I still have my gut and I'm not noticing much yet with regards to the way I look. I've pretty much cut out all junk food.

Anyway, I then read up about HIIT. I've changed my rowing (which used to be a steady pace for 20 mins) to fit in with HIIT. I do 5 mins warm up, followed by 30 sec sprint 1 min slower pace for 10 mins. Then 5 minute cool down. This has me doused in sweat and my arms start to burn, I can barely keep up the sprint by the 4th time but manage to make 10 mins. I then use the weights etc after but don't manage 50 curls/situps/pressups as I'm so knackered.

My goal is to get toned by losing my stomach fat, and to bulk up a bit.

I'm doing this all at home.

My questions are these (if you've got this far!):

Firstly, how many nights a week should I be doing this type of rowing?

Should I be lifting weights/pressups/sit ups on the same night as rowing?

I exercise after work, from about 7pm, then eat dinner pretty much straight after, is this ok?

Those are my main questions. I'm sure I have more but cant remember them at this time. I also walk 4 miles a day to and from work. This is what has probably kept me in reasonable shape these few years.

Thanks for the help.

I know this is a bit of an essay but I'd appreciate some insight. Thanks.

a) you're expecting to see signifcant results in 3 weeks time. you need to reexamine and manage your expectations b/c they are skewed

b) you're primary concern is fat loss yet you mention extremely little about your diet. this should be your primary focus far before exercise. you can't out exercise a poor or misguided diet.

c) i don't understand your strength workouts. what are pressups. what other exercises are you doing beyond 'pressups' and situps? How many sets?

Ok maybe I am expecting too much too soon.

Ok here's a day for me:

A bowl of Alpen cereal with milk. Orange juice.
Banana, Apple, Orange.
2 Ham Sandwiches
1 Go-Ahead bar (low fat)
Pieces of Melon

Then a dinner, nothing big or fancy. Usually Chicken or a Pizza.

I've kept my diet the same for a long time. However, the past 3 weeks I've been cutting back on cakes/donuts etc and totally cut them out. I still drink alcohol but very occassionaly, i.e. 3 pints every 2 weeks.

I do about 5 sets of 10 push ups over a 30 minute period. Same with sit ups and bicep curls.

I've been reading more into it and thinking of having dedicated HIIT days and dedicated weight days rather than a bit of both.

Monday = HIIT
Wednesday = HIIT
Thursday = Weights + Cardio
Saturday = HIIT
Sunday = Weights + Cardio

Something along those lines. I might do a few weights with the HIIT too, if I can manage it.

Sounds too intense to me.

I'd stick with 2-3 full body strength days, which you aren't doing. You're only training the muscles you can see in a mirror which is a surefire way to get yourself injured.

HIIT 2 times per week.

Steady state cardio as necessary.

Oh, and don't leave it to us to dissect your diet. Go to FitDay - Free Weight Loss and Diet Journal.

Ok well I had a go and it I'm consuming about 25% fat a day. I probably need to cut that down.

With regards to intensity, I'm not interested in huge muscles, I just want to shed some of this fat.

This evening, I did 20 mins on the rower, which equated to about 2100m/110 calories.
That got me going and was very sweaty.

Then I did bicep curls/push ups/situps until I basically couldn't do anymore.
Had sweat pouring off of me and felt good.

Can I still lift weights on HIIT days or is it just purely HIIT?

Not sure why you'd think that.

Not sure what intensity has to do with huge muscles in the context of t his discussion.

Well I don't know what your problem is (not getting any?) but you're probably the least helpful human being I've ever encountered.

I came here to find out more about my regime and for people to give hints and tips, not for some holier than thou jock to ask ridiculous rhetoric questions.

Basically, you can go fuck yourself.

I'm sorry you're uncomfortable b/c I won't validate the things you're doing wrong.

One more statement like the last in your above post will have you banned though.

Thanks for playing.

No, I just came here for advice and you've been anything but helpful.

OH SHIT BAN ME?! OH NOES.

What post beyond #8 were you so put off by that you felt the need to pitch a bitch fit?

Also, since you're paying me to this extent, can you possibly lay some foundational guidelines for me on exactly how you'd like me to package my advice so it's as warmly accepted by your holiness as possible.

mmkthx