The workout plan for build muscle and fat burn
I'm 30yo (183 cm and 101 kg) men and I started workout on the gym about 4 months ago. I also have a diet (that is 2200 calories for me - but usualy I do not go over 1800 cal. a day).
I was starting form 113 kg (so I've lost 12 kg already in first month now I stuck with a weight) but my BMI is still showing me that I'm overweight.
What I need is a perfect workout plan for:
Keep loosing weight (but only fat)
Keep building musculs (gain muscle mass)
I try hard to get 3 times a week for a gym for a 1 hour (I can't get more because of work and family), so I should make some extra exercises in home.
Can anybody advice me (in the context of my two goals from above):
Which exercises should I do on the gym and which at home to fill out my weekly plan?
(1)1 Comments
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BMI is a shitty way to categorise if you are overweight.
Provided you do not have self-image mental issues you should use the most accurate weight analysis tool, a mirror. When you are happy with your reflection then move onto a maintenance of calories and reset your goals.
3 times a week in the gym for 1 hour means that you will be suited to the following beginner barbell programmes:
Starting Strength (barbell)
Strong Lifts 5x5 (barbell)
You should also do some cardio:
HIIT, Running, Cycling, Swimming, Rowing, Walking, Burpees,
Jumping Jacks, Sled Pulls, Sledgehammer Swings, Boxing, MMA, Football,
Tennis, Badminton, Squash, etc.
By combining the above with eating less calories than you use up in a day you will lose weight and gain muscle mass (over 6 months to a year). Once you have completed either then you should know what you want to do and reset your personal goals.
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