You should get your body fat checked (any good gym with a trainer or at your doctor s) and set an aggressive but realistic goal to lose. Body fat % is much more important for overall health (and looks) than pure weight.Different people hold fat in different places and that fat is usually the hardest to lose. Here are some things I have found useful - Do sprint repeats. If it s not still warm enough to do these outside (even in sweats) then try and find an indoor track (or do something equivalent on a treadmill). Jog to warm up (~1/2 mile). Then do 8 sets of repeat sprints (start with ~100m and gradually move up to ~200m as you get in better shape). Basically you sprint all out, then slow jog (really slow) back. Repeat 8 times. The first one you want to go only ~3/4 speed since your body will still be warming up. Make sure you stretch afterwards as your hamstrings will be sore the next day (especially after the first time). - Resistance training: go for more reps (decent amount of weight), try drop sets, try circuit training. All of these are useful for getting more lean and tone (and as a result will burn fat off your body). Remember the more muscle you build, the more fat you ll burn (muscle burns fat). Ensure you are working upper body (biceps, triceps, back shoulder, and chest) as well as lower body (calves, thighs, quads, butt/glutes, etc.) - Other exercise: play pick up sports, ultimate frisbee, speed skating, running with your friends, even dancing (clubbing). As long as it s high action and uptempo it will help.- Ab ball: do a lot of exercises using one of those ab balls...they work your core in every exercise. You can also do actual ab target exercises (twists, crunches, etc.). Get a trainer at a gym to show you some (usually you can get one complimentary session). Or you can get the CoreSecrets (ball/video) for ~$10-$20 online (just google it)- Oblique exercises (twisting). Do a lot of these using the ab ball: sit on the ball hold a 10 lb weight and walk your feet forward. Lay down and with the weigh above you twist to one side-up-pause-twist to the other side. Ensure you re using your obliques to do the work.- Lower abs. Do leg lifts (hold weights in your feet, or lay on ball and do them). Leg raises (where you hang in the air and rotate your knees to your chest). Get with a trainer at a gym to show you some new funky ab exercises- Improve your nutrition to mostly eat low fat protein (chicken, fish, lean turkey, etc.) and veggies (i.e. broccoli). Mix a little fruit in there for some sweetness. You can also buy whey protein and make whey protein smoothies (2 scoops protein, ice, skim milk - blend - little peanut butter, ripe banana, more ice - blend again: tastes great). Cut out any junk food (especially soda, anything loaded with high fructose corn syrup, all sweets, etc.). You wanna eat 5-6 small meals per day as this will keep you from being hungry all the time and pigging out and will keep your metabolism up. - Start taking some active energy multivitamins. Also, you can try a thermogenic fat burner such as Ripped Fuel (provides extra energy and helps burn fat) or Hydroxycut Hardcore...but follow the instructions (take before you workout and don t exceed the daily allowance).-Other: ride your bike to work and everywhere else you can. This will help get you in shape faster (than walking), is good for you, and help get your butt back into shape while toning up your legs.Work hard, have fun...you should start seeing that sexy and toned body in a couple months. I ve been doing something similar to lean out for every summer for the past few years and it works.
buy a calorie counting book and a notebook, any time you eat write down how many calories (this includes drinking things), when possible try to take a walk after eating, like a walk around the block, or even a few times up and down the hall way if you work in an office, work on more exercises (you don t have to join a gym or buy expensive equipment) sit-ups and jumping jacks before going to bed, try flexing your stomach muscles and buttocks when you are sitting or standing, there are a lot of little things and they add up, speaking of which add up your calories at the end of each week, keep track with your weight, you might be surprised
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