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Slowly introduce a calorie deficit by reducing calories by 100 a week (worked out from your BMR); Introduce compound lifts to your weight training (I suggest looking up Starting Strength and modifying it; ignore the diet advice in the book). Squats, deadlifts, bench press, power cleans will work your posterior chain pretty…
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Its perfectly fine to do that much isolation exercises in one day a week; do it as many times as you want a week. Muscle stimulation varies from individual to individual, as does hypertrophy/sarcroplasma secreations.
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Well for starters; "toning" doesn't exist. (its a myth sold to women by the fitness industry circa 1980) You can build the muscle or decrease the amount of fat stored in a fat cell (can't create a muscle cell or remove a fat cell outside of cosmetic surgery). I'd suggest hitting the arms once or twice a weeek but as always…
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I'd put it down as a machine myself as its signifcantly inferior to the bench press; I'd swap it out for Incline chest press using dumbbells myself.
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buy a cheap heart rate monitor; almost every catalouge has one for around £20 that should measure calories burnt during exercise.
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Myprotein pea protein; 2.5kgs for realitvely cheap price. It taste crappy and probably isn't as biodiverse/bioavailale as whey but it contains all the healthy benefits of green foods (phenpols sp?) that increase metabolisim. The natural ways; cottage cheese, cheese, beans, lentils, milk, soya beans (not recommended for men…
