Weightlifting & Exercise/Diet


Hello jerry,

My height is 160 cm and weight is 59kg. But the fat % in my body according to the bodybalance result is 10% more than average and also i have less muscle so the calorie burn is also less than normal. I joined gym recently an doing spinning(cycling) , and upper body weight lifting exercises.
I generally leave for my office very early morning, so i pack a box of vegetables (tomatoes, capcicum, cabage, strawberries) with yogurt and few walnuts, peanuts and almonds.
In the lunch i have quite a heavy food, like pork, chicken with rice
my dinner is just egg boil as I am too tired to do something after office.

after my dinner at 7 i go to gym at 8:30 upto 10:30

Can you tell me if I am going he right way or some changes need to be done

The main fat area in my body are my belly and thighs

Please suggest me!!!


This "program" looks like it would work well, how long have you been doing it and how many pounds/inches have yo lost so far. You will want to keep detailed and accurate records of your fat percent, weight etc.

Keep track of what you do and what you eat as well as your progress. You should find thatyou will make some good progress at first then slow down a little but keep making progress  as long as you keep following it.

Hope this helps

Have agreat day


Weightlifting & Exercise

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Jerry Goodwin


I can answer questions related to any of the following areas alternative medicine, fitness, physical education, weight training, senior health, bicycling, personal trainers, personal training, medical technology, health and wellness, eating disorders, weight loss, Naturopathy, first aid, and bodybuilding. In fact I was listed as an expert in each of these categories at askme.com until they closed down


I have worked in health and or fitness related capacities for over 30 years. My main profession is that of a Medical Technologist, but I also have training as a Corpsman with the US Navy, a Field Medic with the Army National Guard,and am certified as A Personal Trainer, Medical Exer-therapist and Aerobics Instructor through the National Academy for Health and Fitness. My wife and I have operated BMG Services Fitness and Nutrition in Moultrie Georgia since 1995. I also have an Associates Degree in Computer Robotics. I am an avid bicycle rider, mostly road riding with the occasional mountain trail or off road "experience". My wife and I usually do a charity ride at least once per year to help those less fortunate. Degrees & Certifications: Certifications include Clinical Laboratory Scientist CLS/NCA. Clinical Laboratory Technologist CLT/HHS Personal Trainer, Aerobics Instructor, and Medical Exer-therapist NAHF. Advance Weight Training through NAHF. Accepted as AFTA Associate Awards include the Ohio State Award of Merit and Ohio Special Services Ribbon, Army Commendation Medal and 2 Army Achievement Medals CPR re-Certifcation 2007 Web page: http://www.bmgfitness.com http;//www.healthandfitnessebookclub.com

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