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Originally Posted by dana82
I am now very serious about lowering my bf%. I have never really cared about that before more about how much I weighed. But now I can see that your bf is really what matters. I have basically done the circut to in an attempt to creat a toned but feminie physique. Its not giving me the cut that I want. I know it would be very annoying for someone to list every exercise I should do for every muscle but can someone recomend either a book or a website for me to start?? I was also going to eat only protein until I get the look I want is this the right way to go about decreasing bf?
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well you came to the right place.
i suggest
weight training 3 days a week and 3 days of cardio as well, thats the general lose-bodyfat-beginners-plan. Do chest/shoulders/triceps one day, biceps/back/traps/forearms the second day, and quads/hams/calves the third. stick with
compound movements like bench press, deadlift, squat etc(compound movements use the most muscle, so they burn the most calories both during the movement and later on). bodybuilding.com has hundreds of possible movements in the anatomy and exercises section.
the second part is diet. im no expert on percentages for someone trying to lose bodyfat, but you cannot eat just protein. youll want to figure out your daily caloric usage and eat somewhere slightly less than that amount (no more than 500 cals below). break those calories up into percentages from fat/carbs/protein and by 6 or 7 meals a day, and youll know basically what to eat at each meal. im sure someone will come along to help you with that.
good luck.
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