studyscoot
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ArteEtLabore14,
To begin, read through this: www.liamrosen.com/fitness.html
It sounds like most of your goals are aligned with a strength training workout. I would suggest googling "Starting Strength" and reading through it. You can find a download for it for free easily. It will teach you how to lift.
When you go to the gym, try to stick to the compound lifts (overhead press, squat, deadlift, bench). You'll find that dead lifts can transform your core very quickly. Squats are great for your legs. Overhead press is great because it targets all of your shoulder/arm muscles, and bench emphasizes this and adds chest muscles into the bunch. You'll need all of them for best results. AVOID MACHINES! They isolate individual muscles and are largely ineffective.
I would suggest starting with a light weight to learn your form, then going for roughly 70% of your max for 5 sets of 5 reps of each exercise. Don't do all the compound lifts in one day, spread them out over the week so you can recover.
As mentioned earlier, you'll need to go on a calorie surplus to gain muscle mass. Additionally, you'll need to eat about 1 gram of protein for each pound you weigh (roughly), since protein is the main building block for your body to construct new muscle.
To loose fat, you'll need to go on a calorie deficit (eating less than you burn per day). During this phase, I would suggest swimming laps, as they accomplish your only goal that weight-lifting cannot: increased lung capacity.
Hope that helps!
To begin, read through this: www.liamrosen.com/fitness.html
It sounds like most of your goals are aligned with a strength training workout. I would suggest googling "Starting Strength" and reading through it. You can find a download for it for free easily. It will teach you how to lift.
When you go to the gym, try to stick to the compound lifts (overhead press, squat, deadlift, bench). You'll find that dead lifts can transform your core very quickly. Squats are great for your legs. Overhead press is great because it targets all of your shoulder/arm muscles, and bench emphasizes this and adds chest muscles into the bunch. You'll need all of them for best results. AVOID MACHINES! They isolate individual muscles and are largely ineffective.
I would suggest starting with a light weight to learn your form, then going for roughly 70% of your max for 5 sets of 5 reps of each exercise. Don't do all the compound lifts in one day, spread them out over the week so you can recover.
As mentioned earlier, you'll need to go on a calorie surplus to gain muscle mass. Additionally, you'll need to eat about 1 gram of protein for each pound you weigh (roughly), since protein is the main building block for your body to construct new muscle.
To loose fat, you'll need to go on a calorie deficit (eating less than you burn per day). During this phase, I would suggest swimming laps, as they accomplish your only goal that weight-lifting cannot: increased lung capacity.
Hope that helps!
