I am 30 and would like to start to train seriously and build some muscles, need some advice on exercises, supplements, and dieting for my beer gut.

I am 30 and would like to start to train seriously and build some muscles, need some advice on exercises, supplements, and dieting for my beer gut. Hey, I remember when I was first learning what it was... keep reading →

SIX Tips on how to LOSE TUMMY FAT and get FLAT ABS FAST... Click on the below link:

http://hubpages.com/hub/HOW-to-LOSE-TUMMY-FAT-and-

First of all, congratulations on your decision to improve on your health. That's awesome!

For training here are some ideas that will help you. First, think of this transition as a lifestyle change. It's a lot easier to make a lifestyle change because it creates longer lasting results.

For working out, there is a lot information on my blog and hub page about training, eating and supplementation. Here are the key point to remember:

No, you can't believe what the magazines say. It's all for advertising so the truth or I should say "whole truth" about how these guys get these builds is very questionable.

The only real supplement that is beneficial and helps to build muscle is protein. Everything else is unproven, has short term benefits, and quite possibly is either additing or worse yet...harmful to your health.

Your diet should consist of 20% - 25% protein, 65% healthy carbs, and 10%-15% good fats. To reduce weight simply watch your caloric intake. For most guys 2200 to 2500 calories a day are all that is needed. Many guys your age can do that simply by watching portion sizes. (Sorry, to say but cutting out some beer will help....tho, notice I only said some. If you're used to 4 or 5 beers a night...make it 2 or 3.)

For building muscle you need to perform some type of resistance training. You can do that by doing the classic 7 from my hub page. 3 days a week, 3 sets of 8 working to failure with a warm up set to start. Make sure and use proper technique and form. Give yourself a days rest between each routine.

Follow this plan and you'll be off to a good start. Good Luck.

Here is the answers to a few questions asked by beginners in losing belly fat and getting the 6 pack:

http://hubpages.com/hub/Six-pack-abs-mystery-solve

      I find as I am getting older, wonderfully 29, My body is showing its wear. To keep up with young children there are a few ideals. First off think about what your diet is. Too often I am weak to... keep reading →

First step: stop drinking beer. Second step, start a consistent training program doing large multi joint movements like the deadlift, the squat, and the bench press. use heavy weight.

Sprints are great for dropping fast, in fact next to weights they are probably top of the list

start eating better and drop your carbs below 20% of your dietary calories. except for during and right after workouts.

start taking ZMA before bed (sleep aid, helps with testosterone, completely natural vitamin) check out this hub for some of the basics. its geared toward female lifters, but all of it rings true for both, save maybe the exercise choices weights, etc.

http://hubpages.com/hub/How-To-Gain-Weight-Properl