Dude, I wish I could pull ONE of those.. LOL ...
Start out slow... when i started out 2 years ago i was over weight, I weighed around 236lbs and 5.11". I had gained weight after graduating from college in India due to lack of workout and busy schedule at work. When i decided to get back to working out first 6 months I wasn't to serious about it. When I did get serious about it, first thing I did was started working out twice a day.... Best weight loss trick is to supercharge your metabolism... Get your heart rate up by cardio first thing in the morning before you eat anything. Your body's metabolism will be substantially higher... Today I am 185 lbs from 236 lbs, 18" tone arms, from 14" arms with no shape, 32" wiast from 38" waist.
Next is ensure 5 meals a day, which should total in your case minimum of 200 gms of protein. Chicken, Lean beef, Egg whites, Fish, and Protein shakes. Do not shy away from protein supplements. There are some other things which has immensely helped me in my goals, especially multi-vitamins, Bcaa's, and pre workout boosters. I will post details of my diet plan and suppliments if you are intersted more in the topic.
Loosing stomach fat: For men, stomach fat is basically the fat reservoir of the body, what that essentially means it is the last part of the body from which fat is depleted. you can hasten that process by ensuring consistent flow of blood and nutrients to your stomach muscles, work your abs exactly as much you work on your biceps...
Cardio sucks:
For me spending 45 mins on treadmill or 1hr 30 mins on elliptical sucks... Instead switch it up with high intensity interval training. The easiest is to go for sprints. On a track burst 100 meter sprints and the jog for 200 meters. Take 5 sets, of the same you will burn more calories than jogging for 2 hours.
Swimming:
Swimming can build extreme cardiovascular endurance without any wear or tear on your joints. Keep that in mind.
Rest: This is what my understanding is. When you work out a certain muscle group, after a certain point, oxygen in the muscle is exhausted, thats when malic acid formation in muscle begins and that causes the feeling of fatigue. It takes 48 hours for our body to completely remove the malic acid and replenish the muscle with "oxygen debt". In the process your body understands that there is more need for certain mucles to grow in size to ensure lack of fatigue. BCAA's are very important in building stronger and bigger muscles. Hence ensure you rest every exercised muscle group to ensure full recovery.
Rewards:
For good discipline in workout and good results, ensure you reward your self with good food every once in a while... go to brazilian steak house or some kebab place when you do feel its ok to reward your body...
things to stay away from: any thing with MSG content (instant junk foods, frozen crap, cup noodles, packaged broth etc) Processed flour items, processed baked/frozen stuff. Junk food, burgers, pizzas, sodas.
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