Okay, going to start exercising again. How can I be most effective, help me?

Hello.

I have recently mentally committed to working out again. Its probably been a good 3-4 months since I did any routinely exercises, and so me coming back is a big deal for my body.

Alright. So my goal is to mainly lose torso fat. I've got the infamous "beer belly" and what seems to be the beginning on "man-****" and its time for it to go away.

The workouts I have at home are Shaun T's: Insanity (original) and Focus T25 workouts.

I'm thinking about focusing on the Focus T25 workout, but substituting some Insanity workouts where applicable.

EQUIPMENT I HAVE:
- 1 adjustable Dumbbell
- 1 adjustable Barbell
- 1 2-inch thick yoga matt
- a treadmill
- a resistance band
- 2 sets of: 2.5, 5, 10 and 20 pound weights that attach to the dumbbell/barbell
- 1 straight pull-bar

Now with the equipment I have, what can I do to blast away abdomen fat the best way possible?


What I was thinking was, do the Focus T25 routine regularly, but:
- On ab days, ad in a 5 or 10 lb weight in with my exercise (after like a week or two)
- Use the treadmill in intervals or one long 45 minute - 1 hour runs in substitution of Cardio days
- For ab exercises, use Yoga mats for the first 2 weeks and then try it on plain ground
- Resistance band warm ups and cool downs
- Start lifting weights when I feel Focus T25 is getting easier
- Use the pull up bar in sets of (5, 10, 15) 2 times a week or so.


Idk though. What would be most efficient and a plan I should stick to, to lose fat strictly.
I want to fit in my clothes better. I don't want a new wardrobe, just yet.



The second thing I'm questionable about, is eating right.

"You are what you eat."

And so what would be a good diet plan for me? My family is vegetarian, so I prefer that. But I do eat some meats like Chicken and Beef.


Help me out.

I also use Cytosport 100% WHEY Vanilla Protein, which is pretty effective from previous use. But I also need other meal replacements. Perhaps some smoothies, some almonds (nuts), fruits, and oatmeal.






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?2014-02-23T12:56:52Z

Alright so I used to be fat, but after 6 months of working out and eating right I'm down to 6% body fat, and I'm a lot stronger, quicker, and agile. I'll tell you what I did, because it worked really well for me, so it will probably work really well for you.

Exercises:
Weight lifting is critical, because building muscle not only tones you down and replaces fat, but it also increases your metabolism. For me, the best workouts are bench press (this will kill your man boobs), squats, dead lifts, bicep curls, dumbbell row, and shoulder flies. For these you want to do lower amounts of reps with heavy weights (do around 5 sets of 7-12 reps of the heaviest weights you can possibly do).

It's also critical to do muscular endurance exercises, as they will tone you down greatly. If I were you, I would do push ups, abdominal plank, pull ups, dips, wall sits, bicycle crunches, etc. For these, you want to 5 sets of as many reps as you can do.

And, of course, you should also add cardio to your routine to burn off more fat. For this you can do whatever you prefer; competitive sports, running, swimming, mountain biking, etc. You want to get at least 20 minutes of cardio 4 to 5 times a week.

Diet:
Diet is critical. What I did is eat a standard 2000 calorie a day diet, where I consumed as much protein and vitamins as I possibly could, while eating as few carbs and sugars as possible. Make sure to eat healthy, and don't under eat. A diet like this in conjunction with rigorous exercise will deliver the best results in the end, and will deliver the results quickly as well.

10

?2014-02-23T13:05:23Z

Adding to what Slick Willy said, you'll want to keep your heart rate up when you do cardio. Mix in high intensity cardio to your run routine.

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