After an approximate 10 years of general self abuse I have decided that I really need to get fit and go beyond my usual exercise regime of smoke inhalation, pint lifting, and the obligatory mouse click/remote control browsing... This life changing decision being brought on by the fact that the wife is heavily pregnant and I feel that I should really try and be active if only so that my child doesnt also get the idea that being a fat slob is the way to be in life... I have joined a gym and recently took up Kung Fu in order to try and sort this all out. So please do help me out a bit here and rate the following which is will either kill or cure me... gym exercises:- 10mins cycling 15mins xtrainer 10mins rowing machine various weight machines doing 8reps of highweights, 3 sets of each back on xtrainer for 10mins (overall about a 2hour workout) The Kung Fu lessons are 1.5hrs each and involve quite a bit of light hand sparring which I have found to be rather good for cardio and when up against the much higher grades rather good for adrenaline too My current aim is to be at the gym Mondays, Wednesdays and Fridays and doing Kung Fu on the Tuesdays and Thursdays I have been doing the Kung Fu now for about 1year and have got to 2nd cup (Blue Sash) and have been at the gym for about a month. I seem to have lost about 1.5stone already but my diet and smoking is my weakness at the moment (why oh why does the work canteen have to keep assailing my nostrils with the glories of the bacon butty in a morning!). Thanks to other threads here I have ordered some Sina Cordifolia to try and help me shift off some of the final flab (I am still at about 22% body fat) help me out a bit please, is there anything else I can be doing to get rid of the extra flab and get some good muscle definition? Any improvements that could be made on this programme?