Need a workout plan
Male. Mid 30s. 15kg over ideal weight. Planning to come back to normal range in 6 months. Get leaner and gain muscle. Can some of you fitness gurus share some plans or insights? I’m thinking of joining a gym and pay for personal trainer. Not sure if it is worth it. #fitness #gym
Try CrossFit
If you want to have lifelong joint issues
+1 for CrossFit. This is the only way I've ever been able to keep up a workout sustainably. Let's face it, lifting weigts is boring. Cardio is boring. So if you're like me, it's hard to keep it going. But if you find a good CrossFit gym with a vibe you like, it's super fun! Group dynamics, laughter, little bits of competition, and everything is (or can be) scaled to each individual's abilities so you can do the workouts together.
+1 for using the metric system
I use Kinobody. You can also check out Jeff Nippards training programs
Getting a personal trainer is absolutely worth it. Learn to lift with proper form and technique. Eat clean and get good sleep. Do this for a while with discipline and you'll be in the best shape of your life.
+1 wrt form.... great advice... after you learn form you can just progressively overload and you dont really need a personal coach at that time.. but def get a coach to learn proper form...
Stop eating seconds
First step, stop eating carbs.
4-5 days workout. 8-10k steps and eat right. Good balance of FCP. Start with 300-400 Cals in deficit based on the body weight and decrease further which you can manage. Don't try to eat less.
I have 10years of experience in fitness. So it all depends on your level, if you are beginner any workout will give you results because your body did not get used to any load. So full body 3 times a week would be the best options for you. After 6 months you can switch. Just to try different exercises all the time, you need progression. And i will say what many others in fitness industry - consistency is more important than routine
Can you provide a sample full body routine a beginner can follow?
@Google so Workout A: 1 . Squats (hack, smith or barbell) 3 x 10 2. Barbell row 3. Bench press - 3 x 8-12 4. Chest flys 3 x 8 12 5 Overhead press 6. Barbell curl 3x10 7. Cable triceps extension 3x10 8. Calf raises Workout B: 1 Leg press 3 x 8-12 2 Dumbbell row 3 x 8-12 3 Lat pull down 3 x 8-12 4 Incline dumbbell press 3 x 8-12 5. Lateral raises 3 x 10-12 6. Seated leg curls 3x12-14 7. Scotts machine 3x10 8. Overhead triceps extension 3x12 So u do like this: Mon: Workout A Wed: Workout B Fri: Workout A --------------------- Mon: Workout B Wed: Workout A Fri: Workout B So every workout repeats twice a week. This is just example and u can substitute exercises as u want
Join a gym. Lift weights before work every day. It improves your life. Cut out processed foods and sugar. Make sure you’re eating enough protein. If you make that your new lifestyle, results will follow. It’s simple, most people just want a magic shortcut and don’t have the discipline to be consistent after the initial 2-3 weeks.
Try fitbod. Let me know if you need referral