Training & Nutrition - Training Program....

hello all, I'm lookingat loosing a bit of weight and toning my muscles, Im joiniong the airforce in about a year and i want to get abit more fit to get in, Ive been "sort of" deiting for the last 5 months and ive lost about a stone, at the moment Im 12 stone (168 pound or sumthing like that) Im looking to get down to 10 or 10 and a half stone, and i want to exercise my biceps and triceps, and my upper leg muscles, I dont know much about it though, Can you help me?

I forgot to mention, Im also doing about 7 miles a day on a circuit on my mountain bike

Check out this guy's program:

http://www.twowiresthin.com/wl2003/

Ain High!

That really is amazing! Ive been Doing a circuit for the last 2 days, trying to improve on my amount of laps each time, I did 10 yesterday, the track is about a mile long each time around, I did 11 today, and i dont have any weights, so i was lifting a bottle of water, I want some exercises that i can do at home, when im not busy, and feel like a work out for some exercise, have any ideas?

I assume you are getting ready for basic training. Push-up, sit-ups, eight count body builders, running, and climbing will get you ready for that misery.

If you can get your hands on a set of dumb-bells that is all you really need to get in decent shape. You can use them to curl, various presses, squats, calf raises, lunges, etc...

Perhaps you have a family member who has some weights they are not using. I don't think I know anyone who does not have some kind of exercise equipment collecting dust.

Maybe use one of the laps to run and push your bike. You'd be suprised how easy that throws you into the anaerobic domain.