New to training and exercising - advice appreciated!

[stealthgeek]

Hi

Ive been lurking on these forums for a few months now, would quite like to hear people's opinions on my diet/training programme! I have tried to read other user's similar posts and read around the subject on other sites, but there is a lot of conflicting information out there, so I thought Id post here and see if Im on the right track...

Firstly, Im 29 and 5'9", weighing 79KGs.

Im trying to lose weight primarily, but also trying to tone up and build a bit more muscle, but longer term Id like to make this the priority when the fat has gone... I have an office job so the fat has built up around my middle, resulting in a 'spare tyre'...

I started at my local gym over a year ago, but never really changed my diet and only managed 3 visits per week at 30 minutes per visit. Ive gradually increased the time I spend in the gym to 1.5 hours every day if I can manage it. I used to weigh 85KGs about 6 weeks ago, Ive managed to lose 6KG by really concentrating on 60 minute cardio sessions, mostly on the cross trainers, but recently split over rowing and cycling (I have a dodgy knee so would like to avoid running). Weight loss has slowed recently which is why Im trying to mix it up a bit.

I also changed my diet 6 weeks ago to the following:

Breakfast - bowl of fruit and fibre with semi-skimmed milk
Lunch - Ham salad with a small amount of pasta, or a low-fat sarnie
Dinner - grilled chicken breast with char grilled veg, or ham sarnie with no spread on wholemeal bread
Snacks - apples, occasional biscuit
Supplements - 30g of impact whey protein straight after my gym session and 1 x Sesamin with meals, 2 x CLA with meals

I looked into getting some slow digesting protein to have an hour before training, would this make a difference?

Training program:

2 weeks ago - 60 minutes crosstrainer, keeping heart rate around 150bpm, then 15 minutes resistance training

last 2 weeks - 30 minutes rowing, 30 minutes cycling, 4 sets of 10 reps pectoral machine, 5 sets 20 reps crunch machine, 3 sets of 8 reps 8KG dumbell for each arm + 3 sets of 10 reps at the most I can do before exhaustion on most of the other resistance machines.


Does this all sound OK? Are there any improvements I could make that would give me better results?

Cheers to anyone who manages to make their way through that lot!

[Luffers]

Your weight loss has stalled because your body has adapted to it, aerobic training (which is what you are doing) is flawed in that you have to constantly increase the time spent doing it to see weight loss. Anaerobic training on the other hand has no upper limit, it is high intensity and therefore you see better results.

I would suggest you look into simple circuit training routines that incorporate using every muscle. Search on youtube for fat loss workouts, there's tons.