Advice on reaching my goals

ItsJordannn

Hi guys.

I am a 19 year old man and my goals for this year is to reduce my body fat %.

Now, I am part of a gym which I am planning on going to 4 times a week, Mon, Tues, Thurs and Fri.

I am happy with my weight which is around 12 stone 10 and I am 6ft1 tall so this is fine for me.

My body fat is quite high though, at around 24% (last time I checked a few months ago)

Ideally I want my body fat to be around 10% or less whilst maintaining a similar weight to what I am now, so then I will obviously have a lot more muscle.

Does anyone have any advice on the best way to achieve this?

Would I benefit a lot more from cardio to get my body fat % down or would weight exercises help more as I would be gaining muscle?

I know eating is a big part of it and I should eat a lot more protein (?), does anyone have any advice on what foods are best?

Thanks for reading and I welcome any questions and advice.

bsod

go on a diet

Jordo

Lift heavy weights four times a week
Eat protein, a portion at every meal is a good start
No need for cardio


Read this book, it's the bible: http://www.amazon.co.uk/Bigger-Leaner-Stronger-Building-Ultimate/dp/1938895274/ref=sr_1_1?s=books&ie=UTF8&qid=1452156382&sr=1-1&keywords=bigger+leaner+stronger

justme111

Eat normal healthy diet and exercise. That is it. We can not say whether you need more protein or not ( I doubt it ) as we do not know what you eat at present time.

brat

It depends in what way you want to be fit and toned. Do you want muscle bulk, say like a rugby player or 100m sprinter? Would you like to be endurance fit and have a leaner physique like a cyclist or long distance runner? Or would you like to have a more all round fitness like a footballer or tennis player?

Each sport requires quite different strategies, but the most important thing is to exercise regularly and eat sensibly to create the muscle toning you want.

ItsJordannn

brat wrote: »

It depends in what way you want to be fit and toned. Do you want muscle bulk, say like a rugby player or 100m sprinter? Would you like to be endurance fit and have a leaner physique like a cyclist or long distance runner? Or would you like to have a more all round fitness like a footballer or tennis player?

Each sport requires quite different strategies, but the most important thing is to exercise regularly and eat sensibly to create the muscle toning you want.

Thanks everyone for your replies.

I don't want to be bulky, but I don't want to be too skinny either. Ideally like a footballers physique to be honest. Sort of average but with high muscle definition is the sort of body I want.

System

ItsJordannn wrote: »

Thanks everyone for your replies.

I don't want to be bulky, but I don't want to be too skinny either. Ideally like a footballers physique to be honest. Sort of average but with high muscle definition is the sort of body I want.

We are around the similar weight/height you are like 5lbs heavier than me but i have 16% body fat to 62% body water. I'm in pretty good shape, not skinny, not chubby. I'm quite lean actually. I cant see how you have such a large body fat percentage with that height/weight at your age. Are you lazy?

With me, to keep lean i take maxi nutrition lean daily but with your body fat you are going to have to avoid that until you have knocked your body fat percentage right down. You're going to have to get seriously active before you can even consider aiming for a physique you desire.

lavinia21

i would suggest using kettlebells if you gym has it or use your own bodyweight to complete exercises. You definitely need to eat a good amount of protein and drink plenty of water . Do exercises that use a number of muscles you want to work on big muscle groups and small ones at the same time. Hope the advice helps.

ItsJordannn

Spinkz wrote: »

We are around the similar weight/height you are like 5lbs heavier than me but i have 16% body fat to 62% body water. I'm in pretty good shape, not skinny, not chubby. I'm quite lean actually. I cant see how you have such a large body fat percentage with that height/weight at your age. Are you lazy?

With me, to keep lean i take maxi nutrition lean daily but with your body fat you are going to have to avoid that until you have knocked your body fat percentage right down. You're going to have to get seriously active before you can even consider aiming for a physique you desire.

I was quite surprised at my body fat percentage too. To look at, I'm not fat, but I'm not really skinny either. I'm not particularly lazy either to be honest, I do play football 3 times a week usually along with having a job that requires me to be on my feet all day. Last time I checked my body fat though I was around 13 stone 4 so I could well have lost a few percentage.