Free Workout Guides

Hi Jay,

Firstly:
I really recommend that you get a bench to go with those dumbbells. You can really get a great ab & chest workout with a flat bench, or one that inclines / declines.

Bodyweight Exercises for chest: Push ups, Decline Triangle Push ups, Wide Stance Push ups.

Also with your resistance tubbing a great exercise is wrapping it around a sturdy poll and doing chest fly's.

Now with your dumbbells: Dumbbell Press, Dumbbell Fly's

Secondly:
Remote part of Scotland? No gym near you? No worries! Go to a local park or open road and start practicing your interval training with sprinting. Start off with 8 sets of 100 meter sprints, add another set each week till you hit 12-14 sets. Do this every second day in combination with your chest / ab exercises on the First day.

Nutrition has a lot to do with loosing weight and gaining muscle, so you might want to look around this website for some nutrition plans.

Here's a few I recommend.
http://www.freeworkoutguides.com/workoutguides/glycemic-index-why-eating...
http://www.freeworkoutguides.com/workoutguides/5-natural-ways-boost-your...
http://www.freeworkoutguides.com/workoutguides/brad-pitts-nutrtion-plan-...

For a customized workout plan you can hit up Dylan with a personal message or arm88 and they'll be happy to help you out.

These are my thoughts. Also you can check out our videos on the home page. Were in the middle of filming more, I know resistance band training was on there so stay tunned for that.

Best, Justin

Spooky i'm going to tell you from experience that gaining muscle and losing weight shouldn't happen together.

The idea is to choose one and go 100% on it. Otherwise your body won't change very drastically.

For example, a good approach would be to gain muscle, go on a strength routine, lift low reps and heavy weight. Also eat healthy foods that can be seen in our nutrition guide on the site. After a strength workout you want to consume at least 40 grams of protein. You should be able to put on a few pounds of solid muscle in just a couple weeks. After you are satisfied with your bulk...

Its time to cut down. Switch your program to endurance, lifting more reps lighter weight. Eat frequently but make sure your calories are much less than before. For instance 5 small meals a day. or 3 meals and two snacks, small portions.

You will notice your body change. Trust me.

In my opinion, the most cost effective way is whey protein. Of course if you can get this in other ways as well, like Tuna, Cottage Cheese, Chicken, Eggs, and Fish (these are what I would consider the best sources of protein).

Also, like Dylan mentioned before, split your exercise program up into two routines. Start with the bulk of muscle and then a couple of month’s later switch to losing weight. It's a fairly long process, but when its all said and done you'll be glad you did it.

It’s good to start with gaining of muscle first because for every pound of lean muscle, your body needs to burn 10 calories’ per day to maintain that muscle. So for example if you add 10 pounds of muscle to your body before starting a weight loss routine, then your body will burn approximately 100 calories per day to maintain that muscle.

Hope this helps!