i start on the wieght machines, working from reps of low wieghts and after each rep i up the wieght, then when tired start working back down the wieghts, i started of with the basic wieghts and was beginning not to ache so i upped them, what kind of diet helps witht the recovery? and whats good for loosing a tiny bit of wieght on the stamach? cradio or are there exercises ova than sit ups etc?