Will my exercise routine help in losing fat and gaining muscle?

Increase your activity levels

Someone who increases the amount they exercise, but maintains the same diet and calorie intake, will almost certainly lose weight.

No matter if you hate gyms – even light exercise, such as a short 20 minute walk, will be beneficial if done most days of the week.

Every single time you exercise more than usual, you burn calories and fat.

There are lots of ways to increase the amount of activity you do. Team sports, racket sports, aerobics classes, running, walking, swimming and cycling will all improve your fitness levels.

Find something you enjoy that's easy for you to do in terms of location and cost. You're then more likely to build it into your routine and continue to exercise, despite inevitably missing the odd session through holidays, family commitments, etc.

• Get out and about at the weekend. Leave your car on the drive and walk to the shops. Try to incorporate longer walks into outings to the park, coast or countryside and take a picnic, so you're in control of what you are going to eat that day.

• Every extra step you take helps. Always use the stairs instead of the lift, or get off the bus a stop before the usual one and walk the rest of the way.

• Use commercial breaks between TV-programmes to stand up and do exercise, or consider using an exercise bicycle in the living room while watching your favourite programme.

Reduce your calorie intake

If you're overweight, you can't continue with your current eating habits if you really want to lose weight.

It's not possible to reduce body fat while eating lots of food, cakes and sweets. This doesn't mean you can never have any treats, but you need to learn how to limit these foods to small quantities – say, for special occasions.

In terms of weight-loss, you can get your body to use up existing stores of fat by eating less and making healthier choices.

This doesn't mean crash diet (anything less than 1500 calories), which usually ends up with you either getting weaker or giving up in desperation. Quick-fix diets can lead to a yo-yoing effect of drastic weight loss followed by weight gain, resulting in a vicious cycle.

There are no shortcuts to losing weight in a healthy and reasonable way.

Eating 300 to 500 calories less per day should lead to a loss of between one and two pounds per week. This is a realistic target. It may seem slow, but it would add up to a weight loss of more than three stone in a year.

Fat contains the most amount of calories out of all the food types (protein, carbohydrates), so a good way to achieve this is to cut down on fatty foods and eat more wholegrain bread, fruit and vegetables.

Below are ways to reduce calorie intake without having to alter your diet significantly.

• Replace fizzy drinks and fruit cordials with water.

• Swap whole milk for semi-skimmed, or semi-skimmed for skimmed.

• Eat less lunch than usual. For example, make your own sandwich and limit the use of margarine or butter and full-fat mayonnaise (store-bought sandwiches often contain both).

• Stop taking sugar in tea and coffee.

• Have smaller portions of the food you enjoy.

• Avoid having a second helping at dinner.

• Cut out unhealthy treats – such as confectionary, sugary biscuits and crisps between meals.

• Cut down on alcohol intake.

All these things will influence your health in a positive way.

Finally, don't be tempted to skip breakfast – or any meal to lose weight. While skipping a meal will reduce your calorie intake for that hour, it will leave you much hungrier later on.

Not only are you likely to overeat to compensate, but you'll often make bad choices to fill the gap: a cereal bar is not as healthy as a bowl of cereal or as filling, leading you to 'need' something extra for lunch.

Irregular eating habits also disrupt your body's metabolism, which makes it harder to lose weight in the first place.

God bless you and Good luck

200 pounds for a 6 feet guy is not much. The training is definitely good but I can give you a few suggestions that you can add to that.

For all the crunches, pushups, lunges etc you are doing, you need to be adding more and more gradually over time. For example first 2 weeks, you do 20 pushups everyday. Next 2 weeks you do 30 pushups everyday, 2 weeks after that you do 40 everyday. You should do the same with lower body work out too. You may also want to rest a day or 2 every week.

Now for food. You shouldn't be decreasing the amount of food you eat everyday, otherwise you will have a decreased result of muscle building, drinking 4-5 glasses of water just before you eat is not good, maybe 1-2 but not that many. Remember not to eat snacks. Other then that, you're good.

Next for your questions. Skipping is normally more effective for lower leg not anywhere else so yeah. Running do work out more overall compared to skipping.

If you take my suggestions, expect results in approximately 2-3 weeks. Muscle building and weight loss. Don't lose too much, it's bad to lose too much weight. When you get to 160 - 175 pounds keep it that way.

Also for your muscle building, what do you want to achieve? Higher stamina? Reaction speed? If you want higher and long endurance stamina, then you are doing the right ting. If you want speed you aren't doing the right training.

I'd suggest cutting out the crunches for now. Training abs isn't for beginners, too much pain, too little gain. They are poorly misunderstood muscles when it comes to the general public, that's why diet industry focuses on them so much, it's like a trick. They are small, but exponentially strong and very calorie effecient, and just like your calves and forearms they work all the time. The real key to sucess is keeping your program enjoyable, otherwise the brain won't allow the habit to develop. And eat oatmeal for breakfast, it's slow digesting will keep cravings at bay and at the same time keep your energy and moods up ( balancing your blood sugars). In a few months when you've gotten broken in, add weight lifting into your routine, it will give you faster results, but still do not expect things to change quickly, be patient, think long term and realize there are over a dozen benefits that exercise will provide to your daily life, improving it so much!

Build Ripped Muscle Fast

As long as your diet is in check you'll lose weight, however you can't gain a good amount of muscle by doing pushups

It looks OK, check out my plan though:

Eat lots of vegetables - preferably not cooked, and preferably organic (so less pesticides). Eat a lot of white meat like chicken and turkey. Avoid red meat if possible. Fish is good for you, especially salmon.

3 apples a day guarantees at least a half a pound of weight lost every week. So eat 3 apples a day. Bananas are good for pre-workout, they also fill you up.

Avoid junk food, fast food, fried foods, and deserts.

Diet is just as important as weights.

Main workout - Chest and back:

Push up and pull up supersets, at least five rounds and time yourself. Add squats or sit ups as needed.

Main workout - Arms and shoulders:

Option 1: Handstand push up and chin up superset, or presses.

Option 2: Presses, and curls if vanity overtakes you.

Main workout - Legs and back:

Max strength option: Deadlifts or weighted squats. Add heavy presses for full body effect. Not timed.

Strength endurance option: Dumbbell swings and snatches for time.

Main workout - Cardio:

Option 1: Run fast pace or do interval sprints. Up to 45 minutes. Do not "jog".

Option 2: At least 100 burpees for time.

Option 3: Multiple Tabata intervals. Use bodyweight squats, push ups, rope skipping, sprints, swings. Go all out during each interval. Like CrossFit's "Tabata something else" workout.

Option 4: Punching bag work, free sparring or shadow boxing with Bas Rutten's combinations.

Add on workout - Abs and core:

Option 1: Sit ups, planks, bicycle crunches, back bridging. Any order, high reps.

Option 2: Hanging leg raises.

Add on workout - flexibility:

Option 1: Warm up and do martial arts stretches to splits attempt, stretch back, chest and shoulders.

Option 2: 40 sun salutations.

Add on workout - grip:

Climb a rope or hang from a thick bar.

Do three to six of the main workouts a week, train at least three times a week and do the add ons after or during another time of day as needed.

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Stop counting you re not going to be lose weight overnight Just concentrate on diet and exercise

you dont have to make a three digit number your weight loss goal aim for a certain dress size or waist measurement

Try sprint intervals to lose belly fat