Fitness Programme: anyone know of a good fitness plan. for losing weight and toning?

Fitness Programme: Hi, I am an ex rugby player,40 and 105kg,179 cm tall.I want/need regime to lose fat & tone. I have a high muscle mass 70% but fat of 25%.. abs need lot of attention.. thanks

All I can start out by saying is Cardio. Cardio, diet, and training together is the key. Some people try to do just one or the other and wont see good results. You need to cut out sugars and lots of carbs and do lots of cardio and lift weights. You will see major results withink 2 months.

Eat 6 small but balanced meals per day. Your carbs should be high in fiber and your proteins should be lean. Fats should be sparing but concentrated in the omega 3's and omega 6's. This will provide a slow but constant stream of vital nutrients. Avoid greasy foods, alcohol, and candy.

Lift weights or perform power yoga because either of these will slightly increase your lean mass, which will burn extra calories 24 hours per day. This will increase your resting metabolic rate. Also, some cardio helps but it does not have the residual fat burning effect of resistance exercise.

Here is info about fat loss, a sample meal plan, and a sample workout:
http://www.spartafit.com/main/fat%20loss...
http://www.spartafit.com/nutrition/sampl...
http://www.spartafit.com/exercise/exerci...

i lost 15lbs in 5 days

1)jogging every morning (haw far? depends on your stamina)
2)tae bo 5 times a week (1hr)
3)hot yoga twice a week (1hr 30mins - to strech and relax your muscles from tae bo and jogging)

eat healthy and drink at least 80 ounces of water a day.

eating jalapenos and taking 3 table spoons of apple cider vinegar will boost your metabolism!

-i feel toned and really healthy =)
trust me, this WILL work!