Help me design a balanced exercise programme.

[flipchart]

I am currently about 3 and 1/2 stone overweight.
I work shifts. I am a member of a council gym that does spinning, yoga, HIIT, insanity, boxercise,Pilates etc.
I hate running but love cycling. I quite like weight training.

However I seem to do not get stuck into anything at the moment.

I've refocused, want a plan and then will need advice on my diet!

Any suggestions please. ( I'm quite fit, btw)

Hi

I would suggest using a basal metabolic rate (BMR) calculator to figure out your bodies caloric maintenance, then once you have found this out all you need to do is subtract 200-400 calories from it daily.... so really its all about counting you're calories, think about it if you consume less calories than you're body requires (You Will Loose Weight - FACT). Throw in a structured exercise plan along with that and results will be immanent. You mentioned that you're a member of a council gym with what looks like a good few classes running, I would recommend doing 2 of the classes a week and the rest in the gym. Base you're diet very much around proteins, this doesn't mean cutting out carbs though!! If you go online and type into google (My macros) you will find out exactly how many proteins, carbs and fats you need through out the day.... its handy to prepare you're meals the day before so that you don't find yourself going to the nearest fast food shop just because it's handy. I would usually stick to chicken, turkey, beef, eggs, all my veg, nuts berries etc.. also a few protein bars, you can get them pretty cheap in poundland and they also do a protein gel there as well which has hardly any calories at all. Once you start seeing results you will have all the drive that you need for you to make it to you're goal! Remember you get what you work for :)

Hope this helps!
Good luck! :)

Thank you for the tips.

I'll need to adapt the diet though as I'm a veggie.
Just packing up my gym kit now to go!

hi Flip, could you get a PT to work out a weight training routine with you?

in what way are you unable to get stuck in?

If it's motivation you are seeking then I would agree with Suzannewithaplan! A personal trainer would definitely be worth it!! The protein gels that my brother gets from poundland are suitable for vegetarians, he would be quite heavy and watches his calories very closely

I'm vegetarian and manage a pretty hardcore strength training regime without taking any protein supplements