Hey, Ive dropped 10 Kg is the last 3 months or so and nothing has happened to my tattoos. if you want to work out at home to get some toning and stuff i used Tai Bo and some Pilates, it has done wonders, for those flabby bits under your arms and my abs. Its fun, high energy (the Tai Bo at least) and is LOADS of fun!!

Hi PB

I am not exactly in great condition but I have started back at the gym on a serious level again.

My advice is before you do anything like pull ups on your door you need to strengthen your core muscles and make sure that your spine is well protected.

This means a lot of stamina work and stretching which will strengthen all muscle groups.

For biceps and triceps my advice is to start a series of gentle curl exercises, side lifts, drop lifts and push outs.

Each set is 10 and chould be repeated between 1-5 sets according to fitness levels. I say start with 1 set and build slowly.

1. Curl lifts – Basic up and down curls – hold it for a second when bicep is tensed.

2. Both arms straight with pelvis and bend elbow upwards so you are bringing dumbell upwards along the rib area hold and release slowly.

3. Drop lift A. Kneel down on a suitable padded surface and lift the weight until raised to chest hold and return.

Drop Lift B. Place weight on floor at feet. Bend knees facing forward until squatting. Pick up weight and slowly stand with arms extended in front of you. When fully stood up lift the weight up above head – squat and return weight (harder exercise for future).

4. Push outs – Take a lightish weight and push out from chest until arms are fully extended – something light like cans of food is a good start.

The door pull should be attempted witrh sets of 10 to begin with and only after a week or 2 of weights on the arms.

Do not attempt push ups until mid-high level of fitness is achieved.

There are plenty of online exercise routines – but thing to remember is that muscle tone and gain takes a min of 6-8 weeks before you will see any difference. Also you need to rest the muscles at least 1-2 day per week to achieve growth.

Mix it up with plenty of cardio as the weights themselves will not be enough to obtain a ripped look.

Take care
Matthew

i have lost 25lb in few months just by paying more attention on my nutrition like drinking excess water, consuming fiber in my food and running daily for some 20 minutes.