Diet and Workout Help!!?

OK, plenty of meat and fruit. Chocolate is ok but only before you exercise. If you want more muscle then you need a more toneing workout. This means not so much cardio (running, cycling etc.), but more weights.

The only way to build muscle is to have an extremely heavy weight in which you can only do about 5-6 quick reps a time. Repeat this until you are tired enough or satisfied. If you want more endurance, then more reps on a lighter weight is the key.

The best way to burn fat is a cardio workout. Running, biking and swimming. When the heart rate increases then slows down, then increases again, you are burning more fat. Try running on a treadmill (or the old fashioned way, outside) for 2 minutes, then walk for 3. Repeat this for about 25-45 min. a day. The fat will be GONE in no time. of course a healthy diet is a must as well (cut out fast food, pizza and soda for a month, you'll be amazed at how quick you will lose fat). It is also best NOT to work out with weights at first. burn the fat, then hit the weights. You will lose fat but not pounds by pumping iron (muscle is heavier than fat). Stay away from stomach crunches until the fat is gone as well. You will get ab muscles under the fat to make you look bigger!

Good luck!

if you're 19% body fat you're already 'slim'.... if you exercise and do cruches make sure your back is not off the ground - that's what's hurting it - and don't pull at your neck... as for your other exercises - since you're already thin and want to lose more 'fat' around the mid-section for that 6pack - you'd need to really pay attention to what you eat ... and eat small meals a day (5 or 6) instead of just 3.. you're body is storing fat and it's going to your waist because it's thinking your 'starving' it - I know that sounds strange but that's what causes that last few to come off.... lastly, be sure to do cardio, maybe get an interval training routine ie: cardio, weights, alternating w/other equipment, bike, jump rope to get your heart rate up and then you'll burn it off.. your caffeine intake is minimal so nothing to be too concerned about - just don't have just coffee/tea for breakfast however.... whole grains, fruits, veggies... 'good fat and carbs' ... you're body will be healthy in no time!

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