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i have a friend who is extremly over weight and he just eats and eats

he wants to start training

slimm right down

and then build up a normal amount of toned muscle

how should he lose all his body fat?

he is poor and has no acess to a gym

but he has dumbells in his yard

so they need to be exercises he can do at home in private

can sum 1 make a training timetable 4 him

so i can take it 2 him and show him

including streching cardio weight loss and weights exercises

or point out sum websites which are extremly helpful as many of the ones we have seen are not all that

thank you

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I would recommend checking out Men's Health website, just click under weight loss, and it should give him info plus acess to forums. www.menshealth.com

The most important thing in weight loss is diet. 80% of losing weight is diet, so you have to get that down.

Drink at the minimum 8 glasses of water a day, I would suggest around 10.

He should eat 6 small meals a day, instead of the regular 3. So eat every 3 hours, keeps your metabolism going.

NEVER miss breakfast.

Cut out processed and refined foods, sugars, stratchy carbs, junk food. Try to eat more natural food.

Balance you diet, don't just cut fat out, you need it. Try a rough breakdown of 35% protein, 35% carbs, 30%fat. Good sources of fat include all kinds of nuts and fish.

As for exercizes: he should do HIIT (High Intensity Interval Training). you can find more on this on the mens health or google it. Basically cardio where you switch up the inensity every now and then. ex: jog 2 min, sprint for 1, etc..

Lift weights as well. Muscle burns calories, so you have to maintain/build what you can. Pull ups and dumbell curls seem ideal for his situation. Push ups, crunches, squats with any kind of weight. Don't forget legs, must train them. Tell him to try and bench with the dumbells too. If they are too light, he could always get milk bottles and fill them with water. Improvise. But seriously read up before begining.

The hardest part about losing weight is sticking with the program. Trust me, he will probably need help to stay on his course. People get discouraged if they don't see the results they want..so you should help him with that.

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