Hello, My name is Ray, I am new to this site and this is my first post. I have obtained a black belt in Tae Kwon Doe and work as a certified personal trainer. My advise to you is if you feel your diet is on the somewhat healthy side and you are getting a cardiovascular workout 3-5 time per week for roughly 20 minutes or so through your training; you should add a weight training routine 3 times per week on noncosecutive days working all major muscle groups. Chest-flat/incline press, flyes; back-rows, pullovers, shoulders-presses, lateral raises; arms-bicep curls, tricep extentions; lower body-squats and lunges. This is assuming you have basic dumbbell that go heavy enough. Make sure you stretch after you lift and have enough lean protien in your diet. As you increase your lean body mass you will increase your metabolism as well since muscle takes more calories to sustain it than fat does. I hope this helps you, let me know if anything is unclear or if you have any other questions. Ray J.
