I am 96 kg, 175 cm and after a check, found out that the fat in my body is around 30% and is spread mostly evenly. I also have a belly, though. My goal is in the next 5 months to lose a bit of that fat and tone my arms and chest at the same time. I am following Fat Meets Fire's beginner routine on YT: PUSH: Flat BB/DB Bench: 4 sets: 6-10 reps Standing DB/BB OHP: 4 sets: 6-10 reps Incline DB/BB Bench: 4 sets: 6-10 reps Dips: 4 sets: 6-10 reps Chest Fly Machine: 3 sets 8-12 reps Seated DB Side Raises: 3 sets 8-12 reps Super set: Rope Press Down / Face Pulls 3 sets: 8-12 reps PULL: Wide Grip Lat Pulldowns/Pull Ups: 4 sets: 8-12 reps. Reverse Grip Lat Pulldowns: 3 sets: 8-12 reps. Standing Cable Straight Arm Lat Pullover: 3 sets: 8-10 reps. Seated Cable Row: 4 sets: 8-12 reps. DB 1 Arm Rows: 4 sets: 8-12 reps. Shrugs: 5 sets: 8-12 reps. Hammer Curls: 3 sets: 8-12 reps Supinated Curls/Curls: 3 sets: 8-12 reps LEG Routine Squats: 5 sets: 6-10 reps Leg Extensions: 4 sets: 10-15 reps Hamstring Curls: 4 sets: 8-12 reps Leg press: 4 sets: 8-12 reps Walking Lunges: 3 sets: 20 steps Hyper extensions: 3 sets: 12 reps Standing Calve Raises: 3 sets: 8-12 reps Seated Calve Raises: 3 sets: 8-12 reps My plan after each upper body/lower body workout day (possibly twice upper body/twice lower body a week), is to hit the treadmill and walk/run as much as I can (possibly on incline). Do you think it's possible to achieve my goal by following this? As I said, I only want to drop around 6-7 kg and make my arm and chest muscles a bit toned and visible/defined (as they are currently covered in a layer of fat). Particularly, I want to make the biceps and chest more shaped and visible, I don't want to seriously bulk up. As for diet, I am trying to cut sugars as well as reducing the amount of bread and meat I intake. Will also eat an apple and a banana after each workout. Any recommendations? Do you think I can tone my biceps and chest? Thank you and appreciated!
My suggestion would be to add a cardio workout into your daily regime. Also, Not so many bananas. The carbs will make the fat harder to melt away. Look into speaking with a nutritionist, even if if sounds odd. A good Diet is a very big part of a healthy lifestyle and it helps with your workouts.
The banana after working out is a good idea. A banana contains medium and fast acting carbs that will help restore your glycogen levels following a workout. You need protein after a workout as well. I recommend you add 1 scoop of whey protein mixed in ice cold water and drink it with your banana. Apples are great for any other time of the day other than post workout. Apples contain very slow acting carbs and are loaded with fiber. I eat 3 to 4 apples everyday. I love them !!!
