Well after a couple years of unhealthy weight loss, I decided I want to decrease my body fat percentage, and tone up. I figure the best way to do this is to get some protein powder, bars, and other things, and hit the weights, as well as do some HIIT. I didnt think that focusing on cardio would help tone me up, nor would it allow me to eat as much I would like to. So my question is how should I get started? what should my workout schedule be, how many cups of protein should I have, and what are the effects of protein, I dont want to gain too much weight, but if it means ill be more tone then I want to. I figure four days of lifting and 3 days of HIIT, 1-2 rest days a week. how long should I work out, and what types of HIIT should I do. Also I want to know what supplements I can take that dont make me gain weight, but help tone. ( ex : creatine is not for me ) Any help would be great, or advice tips, workouts, information is much apprecaited, thanks in advance.

1. PS: im 16 , 6 ft 1 175lb
2. Eat 6 small but balanced meals per day. Your carbs should be high in fiber, your proteins should be lean, and your fats should be sparing but high in the omega 3 & 6 fatty acids. Avoid greasy foods, alcohol, and candy. Some of the supplements are just there to make sure that you are getting all of your vital nutrients. In other words, they can be helpful but they are not vital for making progress.

   Here is a sample workout, a sample meal plan, and information about nutrition:
   http://www.spartafit.com/exercise/exerci…
   http://www.spartafit.com/nutrition/sampl…
   http://www.spartafit.com/nutrition/nutri…

3. if youre 16…. just exercise and eat right… you dont need supplements… just take good care of yourself…
4. Here's the fat loss basics:

   1. You need to create a caloric deficit - no two ways about it - you must burn more than you consume. To start I like the old Body Weight x 12 formula for maintenance then lowering it by 500 kcal or 20% (whichever is smaller) and adjust accordingly

   2. The most effective way to create that deficit is to use a combination of diet and exercise as you aleardy know

   3. Your diet should consist of lean proteins, fruits and vegetables. Keep starches and refined carbs to a minimum. Keep your fluid intake high (water only), and try to eat at least 4-5 small meals per day. This will help maintain blood sugar levels and keep you from blowing your diet. Also have a whey/simple carb carb drink pre, peri, and post resistance workout

   4. Exercise - interval training and metabolic resistance training will provide the most bang-for-your buck, and a bodypart training split will be less effective than total body training for fat loss.

   5. If your schedule allows try to exercise six days per week - three days of interval based cardio and three days of metabolic resistance training. The metabolic resistance training being more important of the two.

   6. Supplements: there is almost nothing that will make a difference. Sorry. Certain supplements can boost metabolism slightly, or increase your energy somewhat and these may be useful - but in terms of real world "pounds of fat lost" I have yet to see anything that really made a difference. A multivitamin and a fish oil supplement are vital though - but more for your overall health. A protein shake or meal replacement powder can be useful for convenience but are nothing more than high quality food.

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