text: you look as if you have big bones and joints so putting on muscle will come easy to you - however losing fat may be harder and slow \n\nset realistic goals - imagie what you would look like of you added 10 lbs of muscle to your body and lost 10 lbs of fat!!!  If you can imagine get that amount of meat and imagine it on your shoulders and chest and off your guts!!!\n\nYou could do this with one year of consistent good hard training and a few simple changes in your diet!\n\nGo the gym 3 times a week and work all your bodyparts hard for about 1.5 h - aim for reps between 8 and 12 and go hard on increasing weight used but always strict form\n\non another 3 days of the week do aerobics for 45 min - this can be a walk or a swim or a game of ball wahtever you like but go consistently for 45 min and each week try and go a little harder during that time\n\n\nwatch your diet - get rid of sugars, sodas and trin fat off youe meat before cooking etc - eat good protein sources like fish and chicken and drink loads of water \n\n\nwith these simple formulaes in a year you will be amazed how much improvement you will show!