Want to Build Muscle & Tone

[time2change]

Using wife's log in details so don't look at signature as I am a man. I am slightly over weight with the weight on the mid rift. I have an exercise bike, rowing machine and weights bench with dumbells and bar. I am looking to train 3 times per week and want to build muscle as quick as possible as well as burn off the excess weight I am carrying.

Can anyone recommend a fitness program with what I have equipment wise and also what foods to eat prior to and immediately after working out. I am roughly 80% raw currently looking to increase this at every opportunity.

Keen to get a toned and musclcular figure but don't want to be too bulky, just defined. Any guidance would be appreciated.:D

[spicyfull]

Check out Post by "RAWeater" although he wanted to gain weight. I think you should do some Arobics EVERYDAY if you want to lose weight. I know you said Burn it off..........

[rawfigure]

There are so many different ways to lose weight and build alittle muscle at some time. Unfortunately any sizable muscle gains come from times when you are not trying to lose fat. Usually we build muscle, then strip off the fat in two different cycles. BUT if you want to lean down and get some definition I would say do circuit training and interval training. Go to bodybuilding.com and search through the circuit work outs for weights, then do some circuits with cardio intervals mixed in. Then on non weight days do come cardio at a good heartrate level.

[iwuvmydoggy]

There are so many different ways to lose weight and build alittle muscle at some time. Unfortunately any sizable muscle gains come from times when you are not trying to lose fat. Usually we build muscle, then strip off the fat in two different cycles. BUT if you want to lean down and get some definition I would say do circuit training and interval training. Go to bodybuilding.com and search through the circuit work outs for weights, then do some circuits with cardio intervals mixed in. Then on non weight days do come cardio at a good heartrate level.

+1 :) good advice!

you can also go to a used book store & see if they carry any "body for life" books by bill philips. just continue on with your current diet.. but in the back of that book is a list of common exercises that work each area of the body, directions on how to do them, and a workout schedule, which is very helpful. :) you could also buy the book on amazon, ebay or half.com for a few dollars and all you really need is in the back of the book.. you can make copies of the chart and stuff, so the condition of the book shouldn't really matter much. :) they have one on amazon right now that's used for $0.22. http://www.amazon.com/gp/offer-listing/0060193395/ref=dp_olp_used?ie=UTF8&qid=1246389221&sr=8-1&condition=used

[rawfigure]

also good advice. I like Bill Phillips books.

www.freetrainers.com is also good for work outs.