All the people telling him to do x, y, z for functional strength and to allow him to outfight massive bodybuilders (nice logical fallacies) aren't listening to the question.
The idea of "fitness" is very subjective so while you guys might want that, he's asked for help doing the following:
I don't want to get ripped, just to diet the fat off and ensure that I'm not losing muscle along with it.
My advice follows what some of the guys have mentioned already (mituozo, SirFappy)
Your diet is the most important thing. You're eating to lose fat but also hold on to your muscle so you need to make sure you're in a calorie deficit whilst eating plenty of protein (1g/lb bodyweight or more).
So that you don't lose your muscle, you need to stimulate it. No workouts named after celebrities, movies or referred to by alphanumeric codes will do this as efficiently as lifting heavy (free) weights 3 times per week. You should be able to smash through each workout in under 30 minutes to limit the amount of time you'll have to spend in the gym.
Stick to squats, bench press and deadlift and throw in some military press and weighted pull-ups if you want.
You need to lift HEAVY, which means that your 15kg dumbbells are already far too light. Find a gym, speak to someone who works there to find out when it's the quietest and then train at that time.
In terms of exactly what you eat, when you eat it and how you train, there are lots of options. I personally follow the ways of Martin Berkhan at LeanGains.com but as long as you keep your protein high while eating less calories than your body needs and you stimulate those muscles, you can't go wrong.
Anyone else on fitocracy, my username is jonparker
The idea of "fitness" is very subjective so while you guys might want that, he's asked for help doing the following:
I don't want to get ripped, just to diet the fat off and ensure that I'm not losing muscle along with it.
My advice follows what some of the guys have mentioned already (mituozo, SirFappy)
Your diet is the most important thing. You're eating to lose fat but also hold on to your muscle so you need to make sure you're in a calorie deficit whilst eating plenty of protein (1g/lb bodyweight or more).
So that you don't lose your muscle, you need to stimulate it. No workouts named after celebrities, movies or referred to by alphanumeric codes will do this as efficiently as lifting heavy (free) weights 3 times per week. You should be able to smash through each workout in under 30 minutes to limit the amount of time you'll have to spend in the gym.
Stick to squats, bench press and deadlift and throw in some military press and weighted pull-ups if you want.
You need to lift HEAVY, which means that your 15kg dumbbells are already far too light. Find a gym, speak to someone who works there to find out when it's the quietest and then train at that time.
In terms of exactly what you eat, when you eat it and how you train, there are lots of options. I personally follow the ways of Martin Berkhan at LeanGains.com but as long as you keep your protein high while eating less calories than your body needs and you stimulate those muscles, you can't go wrong.
Anyone else on fitocracy, my username is jonparker
