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Hello people of Team Liquid, I am on a quest to re-lose my weight and gain muscle. For a while now I've been exercising/dieting on and off. When I first started this journey I was about 240 pounds. Overweight, low self esteem, and shy. So one day I decided to change that. I started to hit the gym. I was so focused on losing weight that I basically starved myself on some days and worked my ass off in the gym. I was a noob(still am towards this day) at working out. My mentality was that if I exercised long and hard and ate less I would loss weight(stupid and incorrect right?).
I still remember like it was yesterday. I worked out for a week and half and I managed to lose 10 pounds. 10 POUNDS!!!!!! ![[image loading]](http://gifsoup.com/view3/1558267/excited-pops-o.gif)
That was huge for me. I was so happy!!!. So I continued to battle my way through and eventually came to my goal weight. But.......I couldn't maintain it, something happened.........I GAINED IT BACK!!!
![[image loading]](http://adamvonwillis.com/wp-content/uploads/2010/05/toby-screaming.gif)
Well not all of it more like pounds but at that moment I thought to myself that everything I worked hard for was in vain. I felt like crap and it continued on my meaninglessness life floating around. I remained the same weight for a few months, going to school, working etc. During those months I thought "Yeah I can work it off If I tried" but I never did  my laziness got the best of me.
Months later I found the motivation again and was great. I was working out at a new gym, feeling pretty good about myself. Then.....it happened again..........I gained weight BUT there was a reason. Fasting came up. For those who don't know, for Muslims every year we fast, meaning not eating/drinking from sunrise to sunset. So since I'm Muslim, I have to fast ugh. I didn't want to go the gym with an empty stomach nor any water drink during the workout. I made up my mind that I would endure all the fatty foods for this month and work it all off next month.
So after fasting It took me a month to get back into working out. I finally went and it was hard. I had no stamina, I wanted to give up and play SC2. But I forced myself and it was worth it. In three months I was able to lose 30 pounds and I was happy. But it was not what I expected. I have no muscles and I still had a gut. I told my friend about my situation and he told me I was doing it wrong. At that time I was stubborn and didn't want to listen to him. He told me to do cardio for about 20-30 min and weights afterwards. He asked me what my routine was. I told him I did cardio for 2 hours and no weights
![[image loading]](http://itsachemicalworld.files.wordpress.com/2011/11/facepalm.jpg)
Yeah......he told me I was a moron. I was stubborn and I didn't listen to him but now I see what he means. So now I'm exercising the right way, not too much cardio and more weights. Now I'm going to the gym three days a week, a day apart to rest, eating a lot of protein and taking protein shakes. I'll update this blog once every week or so, depends on what happens during my workout. Before I use to exercise by myself. Now my friend comes along and helps me with my workout which is great. Hopfully this time around I won't give up and see this thing through the end.
 
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Yeah, I suggest you go and look at the Team Liquid Health and Fitness Initiative in the Health & Fitness sub forum. At the very least even if you don't alter your plan it will be a good place for information and support.
Here is the forum.
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Awesome! I'm glad to hear you are getting back into it. I've been going 5 days a week for quite a while now, and it has certainly been one of the best decisions I have made in my life.
If you want some help learning proper form, and picking up good routines for each body part (shoulders/back/triceps/biceps etc.)
then I suggest checking out Scott Herman on youtube. He has a ton of great routines, and goes through the proper form for each exercise, which is extremely important. Also, its great that a friend is going with you. Having a spotter there allows you to crank out 2-3 extra reps that you otherwise wouldn't be able to do on your own. Good luck, and get strong!
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Cardio 2 hours will help you lose weight more than lifting, and will do better with your gut (except for maybe ab exercises). You won't look very big though.
If you were to run outside for 2 hours, that would be over 10 miles, and that's very difficult and burns a considerable amount of energy. So I'm thinking your cardio is less demanding, like slow ellipiticals, or cycling, or worse the cycling where you like back and use no energy for your stabilizers.
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holy shit 2 hours
when lifting, do the major compound lifts with freeweights, fuck machines
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+ Show Spoiler +On February 04 2012 15:03 igotmyown wrote:
Cardio 2 hours will help you lose weight more than lifting, and will do better with your gut (except for maybe ab exercises). You won't look very big though.
If you were to run outside for 2 hours, that would be over 10 miles, and that's very difficult and burns a considerable amount of energy. So I'm thinking your cardio is less demanding, like slow ellipiticals, or cycling, or worse the cycling where you like back and use no energy for your stabilizers.
I agree with this one. If you want to lose weight do ONLY cardio. It can be with small weiths but you will still get your dream body with six pack just by doing cardio workouts.
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So sounds like even though you wanted to just lose weight, you expected to have muscle as well, doesn't quite work out that way unfortunately
Step 1: Figure out what body type you are, are you an ectomorph, mesomorph, endomorph. To me it sounds like you are an endomorph.
Step 2: Figure out your diet, how many calories/protein/carbs do you need to take in each day? What foods to eat? etc.
Step 3: Create a workout. You can go for a 2, 3, 4 or 5 day split. Just make sure your workouts are isolated enough so you don't work out the same muscles too much per week, this is so you can train your muscles harder when they are full recovered and give them more time to grow. As an endomorph and you are still in the cutting phase, you will need some cardio in your workout.
As for splits, you can think of it as how many days you workout per week. A 3 day split means 3 workout days a week usually, but not always necessarily, but for now just think of it as that as its easiest to follow. The more workout days you have per week, the more isolated your workouts become. In a 5 day split you workout a separate muscle group per week, when a 3 day split would workout maybe 2 muscle groups a week.
Look up guides on bodybuilding.com, change it up if you want to fit to what you want, just make sure when you switch you are still using the same muscle group. I always opt for something that's fun to keep me motivated. Bodybuilding.com has a video clip for every single workout to make sure you have the right form, and you can filter by muscle group, etc.
The Push, Pull, Legs 3 day split is usually the most popular for starters.
Step 4: If you are looking for muscle mass specifically, look up hypertrophy, you will need a workout that focuses on mass. Its nice to have some background knowledge on it, so you know why you are doing what you are doing.
Step 5: Create a spreadsheet with weeks 1,2,3,4,5,6,7,etc. With your workouts down the left hand side, and then tick off as you go. Write down your weight for each week, your weight will definitely going down, and seeing it go down will keep you motivated.
I like to put my diet up and calorie intake at the top as well, to make sure I'm eating enough. I'm an ectomorph, so I have to eat a lot of low satiety foods. For you it will probably be the opposite.
Once you start working out, make sure to never sacrifice form. If you injure your neck, be prepared to take a pack of aspirin every day. This doesn't mean lift light-weights, or stop early or anything like that, just make sure your form is correct so you don't injure yourself.
On February 04 2012 15:51 PUPATREE wrote:
holy shit 2 hours
when lifting, do the major compound lifts with freeweights, fuck machines
This is bro-science. There are advantages to both free-weights and machines and can both add mass quite effectively depending on your routine.
Once you get to 50kgs it advisable that you get a spotter for your BB bench-pressing, however not everyone has money or time for one, this is where a machine comes in really handy, as once it gets too heavy you can just lock it in place and not have it fall on your neck.
On February 04 2012 16:42 NIIINO wrote:+ Show Spoiler +On February 04 2012 15:03 igotmyown wrote:
Cardio 2 hours will help you lose weight more than lifting, and will do better with your gut (except for maybe ab exercises). You won't look very big though.
If you were to run outside for 2 hours, that would be over 10 miles, and that's very difficult and burns a considerable amount of energy. So I'm thinking your cardio is less demanding, like slow ellipiticals, or cycling, or worse the cycling where you like back and use no energy for your stabilizers. I agree with this one. If you want to lose weight do ONLY cardio. It can be with small weiths but you will still get your dream body with six pack just by doing cardio workouts.
I agree, just cardio is best for just losing weight. But the 6 pack you get from it is not particularly impressive, your chest will be scrawny, you will just look like the average skinny guy who has a 6 pack because hes skinny. Not a dream body by any means. It sounded like he was expecting to gain mass from cardio.
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On February 04 2012 14:44 Gryffindor_us wrote:Yeah, I suggest you go and look at the Team Liquid Health and Fitness Initiative in the Health & Fitness sub forum. At the very least even if you don't alter your plan it will be a good place for information and support. Here is the forum.
If there's one person in this thread you listen to, make it this guy. great information and any question you ask will get answered by people who are significantly more likely to know what they're talking about than random friends/gymgoers/blog repliers.
On February 04 2012 15:03 igotmyown wrote:
Cardio 2 hours will help you lose weight more than lifting, and will do better with your gut (except for maybe ab exercises). You won't look very big though.
If you were to run outside for 2 hours, that would be over 10 miles, and that's very difficult and burns a considerable amount of energy. So I'm thinking your cardio is less demanding, like slow ellipiticals, or cycling, or worse the cycling where you like back and use no energy for your stabilizers.
Ab exercises for losing gut fat? Spot reduction does not happen. How many girls have you seen with nice abs but pudgy arms/legs/rest of body? None, because fat is reduced from the entire body, not the area you work.
You're already off the 2hours cardio. Good.
On February 04 2012 18:20 sluggaslamoo wrote:+ Show Spoiler +So sounds like even though you wanted to just lose weight, you expected to have muscle as well, doesn't quite work out that way unfortunately Step 1: Figure out what body type you are, are you an ectomorph, mesomorph, endomorph. To me it sounds like you are an endomorph. Step 2: Figure out your diet, how many calories/protein/carbs do you need to take in each day? What foods to eat? etc. Step 3: Create a workout. You can go for a 2, 3, 4 or 5 day split. Just make sure your workouts are isolated enough so you don't work out the same muscles too much per week, this is so you can train your muscles harder when they are full recovered and give them more time to grow. As an endomorph and you are still in the cutting phase, you will need some cardio in your workout. As for splits, you can think of it as how many days you workout per week. A 3 day split means 3 workout days a week usually, but not always necessarily, but for now just think of it as that as its easiest to follow. The more workout days you have per week, the more isolated your workouts become. In a 5 day split you workout a separate muscle group per week, when a 3 day split would workout maybe 2 muscle groups a week. Look up guides on bodybuilding.com, change it up if you want to fit to what you want, just make sure when you switch you are still using the same muscle group. I always opt for something that's fun to keep me motivated. Bodybuilding.com has a video clip for every single workout to make sure you have the right form, and you can filter by muscle group, etc. The Push, Pull, Legs 3 day split is usually the most popular for starters. Step 4: If you are looking for muscle mass specifically, look up hypertrophy, you will need a workout that focuses on mass. Its nice to have some background knowledge on it, so you know why you are doing what you are doing. Step 5: Create a spreadsheet with weeks 1,2,3,4,5,6,7,etc. With your workouts down the left hand side, and then tick off as you go. Write down your weight for each week, your weight will definitely going down, and seeing it go down will keep you motivated. I like to put my diet up and calorie intake at the top as well, to make sure I'm eating enough. I'm an ectomorph, so I have to eat a lot of low satiety foods. For you it will probably be the opposite. Once you start working out, make sure to never sacrifice form. If you injure your neck, be prepared to take a pack of aspirin every day. This doesn't mean lift light-weights, or stop early or anything like that, just make sure your form is correct so you don't injure yourself. On February 04 2012 15:51 PUPATREE wrote:
holy shit 2 hours
when lifting, do the major compound lifts with freeweights, fuck machines This is bro-science. There are advantages to both free-weights and machines and can both add mass quite effectively depending on your routine. Once you get to 50kgs it advisable that you get a spotter for your BB bench-pressing, however not everyone has money or time for one, this is where a machine comes in really handy, as once it gets too heavy you can just lock it in place and not have it fall on your neck. On February 04 2012 16:42 NIIINO wrote:+ Show Spoiler +On February 04 2012 15:03 igotmyown wrote:
Cardio 2 hours will help you lose weight more than lifting, and will do better with your gut (except for maybe ab exercises). You won't look very big though.
If you were to run outside for 2 hours, that would be over 10 miles, and that's very difficult and burns a considerable amount of energy. So I'm thinking your cardio is less demanding, like slow ellipiticals, or cycling, or worse the cycling where you like back and use no energy for your stabilizers. I agree with this one. If you want to lose weight do ONLY cardio. It can be with small weiths but you will still get your dream body with six pack just by doing cardio workouts. I agree, just cardio is best for just losing weight. But the 6 pack you get from it is not particularly impressive, your chest will be scrawny, you will just look like the average skinny guy who has a 6 pack because hes skinny. Not a dream body by any means. It sounded like he was expecting to gain mass from cardio.
No money or time for a spotter for benching? The fuck, do you even lift? How hard is it to just ask the guy next to you for a quick spot? I've never been refused, and nobody's ever even had an 'ugh' type of expression upon helping me out. If anyone socially awkward/self-conscious has to do this, it'll probably do them extra good, since they'll realize how easy it is to ask a small favor from someone.
Some decent information in the post, but nah. Keep it simple. Eat the right amount (calories in) and do your compounds. I'd recommend Starting Strength, or maybe StrongLifts for your workout plans. They've each worked for countless people (members of this forum included). Godspeed.
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cardio then weights? isn't that bad etiquette because you'll be all sweaty on the benches? ew..
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Usually weights then cardio is ideal in a combined workout. Or cardio in the morning before eating and then weights later in the day.
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On February 05 2012 03:17 PUPATREE wrote:Show nested quote +On February 04 2012 14:44 Gryffindor_us wrote:Yeah, I suggest you go and look at the Team Liquid Health and Fitness Initiative in the Health & Fitness sub forum. At the very least even if you don't alter your plan it will be a good place for information and support. Here is the forum. If there's one person in this thread you listen to, make it this guy. great information and any question you ask will get answered by people who are significantly more likely to know what they're talking about than random friends/gymgoers/blog repliers. Show nested quote +On February 04 2012 15:03 igotmyown wrote:
Cardio 2 hours will help you lose weight more than lifting, and will do better with your gut (except for maybe ab exercises). You won't look very big though.
If you were to run outside for 2 hours, that would be over 10 miles, and that's very difficult and burns a considerable amount of energy. So I'm thinking your cardio is less demanding, like slow ellipiticals, or cycling, or worse the cycling where you like back and use no energy for your stabilizers. Ab exercises for losing gut fat? Spot reduction does not happen. How many girls have you seen with nice abs but pudgy arms/legs/rest of body? None, because fat is reduced from the entire body, not the area you work. You're already off the 2hours cardio. Good. Show nested quote +On February 04 2012 18:20 sluggaslamoo wrote:+ Show Spoiler +So sounds like even though you wanted to just lose weight, you expected to have muscle as well, doesn't quite work out that way unfortunately Step 1: Figure out what body type you are, are you an ectomorph, mesomorph, endomorph. To me it sounds like you are an endomorph. Step 2: Figure out your diet, how many calories/protein/carbs do you need to take in each day? What foods to eat? etc. Step 3: Create a workout. You can go for a 2, 3, 4 or 5 day split. Just make sure your workouts are isolated enough so you don't work out the same muscles too much per week, this is so you can train your muscles harder when they are full recovered and give them more time to grow. As an endomorph and you are still in the cutting phase, you will need some cardio in your workout. As for splits, you can think of it as how many days you workout per week. A 3 day split means 3 workout days a week usually, but not always necessarily, but for now just think of it as that as its easiest to follow. The more workout days you have per week, the more isolated your workouts become. In a 5 day split you workout a separate muscle group per week, when a 3 day split would workout maybe 2 muscle groups a week. Look up guides on bodybuilding.com, change it up if you want to fit to what you want, just make sure when you switch you are still using the same muscle group. I always opt for something that's fun to keep me motivated. Bodybuilding.com has a video clip for every single workout to make sure you have the right form, and you can filter by muscle group, etc. The Push, Pull, Legs 3 day split is usually the most popular for starters. Step 4: If you are looking for muscle mass specifically, look up hypertrophy, you will need a workout that focuses on mass. Its nice to have some background knowledge on it, so you know why you are doing what you are doing. Step 5: Create a spreadsheet with weeks 1,2,3,4,5,6,7,etc. With your workouts down the left hand side, and then tick off as you go. Write down your weight for each week, your weight will definitely going down, and seeing it go down will keep you motivated. I like to put my diet up and calorie intake at the top as well, to make sure I'm eating enough. I'm an ectomorph, so I have to eat a lot of low satiety foods. For you it will probably be the opposite. Once you start working out, make sure to never sacrifice form. If you injure your neck, be prepared to take a pack of aspirin every day. This doesn't mean lift light-weights, or stop early or anything like that, just make sure your form is correct so you don't injure yourself. On February 04 2012 15:51 PUPATREE wrote:
holy shit 2 hours
when lifting, do the major compound lifts with freeweights, fuck machines This is bro-science. There are advantages to both free-weights and machines and can both add mass quite effectively depending on your routine. Once you get to 50kgs it advisable that you get a spotter for your BB bench-pressing, however not everyone has money or time for one, this is where a machine comes in really handy, as once it gets too heavy you can just lock it in place and not have it fall on your neck. On February 04 2012 16:42 NIIINO wrote:+ Show Spoiler +On February 04 2012 15:03 igotmyown wrote:
Cardio 2 hours will help you lose weight more than lifting, and will do better with your gut (except for maybe ab exercises). You won't look very big though.
If you were to run outside for 2 hours, that would be over 10 miles, and that's very difficult and burns a considerable amount of energy. So I'm thinking your cardio is less demanding, like slow ellipiticals, or cycling, or worse the cycling where you like back and use no energy for your stabilizers. I agree with this one. If you want to lose weight do ONLY cardio. It can be with small weiths but you will still get your dream body with six pack just by doing cardio workouts. I agree, just cardio is best for just losing weight. But the 6 pack you get from it is not particularly impressive, your chest will be scrawny, you will just look like the average skinny guy who has a 6 pack because hes skinny. Not a dream body by any means. It sounded like he was expecting to gain mass from cardio. No money or time for a spotter for benching? The fuck, do you even lift? How hard is it to just ask the guy next to you for a quick spot? I've never been refused, and nobody's ever even had an 'ugh' type of expression upon helping me out. If anyone socially awkward/self-conscious has to do this, it'll probably do them extra good, since they'll realize how easy it is to ask a small favor from someone. Some decent information in the post, but nah. Keep it simple. Eat the right amount (calories in) and do your compounds. I'd recommend Starting Strength, or maybe StrongLifts for your workout plans. They've each worked for countless people (members of this forum included). Godspeed.
No I don't lift lol [/sarcasm].
I was typing it out really fast, I meant a personal trainer. I guess you can ask someone to spot for you, I never tried. I do all my benching at home because the benches at the gym are always taken, actually I do most of my workouts at home because I'm doing a 4 day split and don't wanna go to the gym 4 times a week, and I watch youtube while I work out. So a machine where I can lock the barbell in place is really useful.
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Please stop by the Health & Fitness forum here on TL, there is a lot of bad advice in this thread. Everyone in H&F will be glad to help you and we love getting new people into lifting.
good luck =]
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Why don't you just do both?
Cardio isn't exclusive to using your legs, think about for a second:
When you run you exercise your leg muscles with low weight-high intensity training. The low weight consists of supporting your body while running, and high intensity is the duration of rapid movement you induce on your leg during the run. This however can be achieved by any part of your body and not just your legs.
I suggest you do a 30-20-10 rep routine or a 10 times 10 rep routine. The idea is that you do a normal weight program but instead of lifting heavy weights you left light weights that you can do 30 reps with before you get exhausted, then you repeat this allot. For example, the 30-20-10 you first do 30 reps, then take 90 seconds rest, then do 20 reps, take rest and then do 10 reps, in the 10 times 10 version you use weights that you can do 30 reps with, you then do 10 reps, rest 90 seconds, do 10 reps, rest 90 seconds, and repeat this 10 times.
This is also low weight-high intensity training and is just as effective as running, the benefit is that you are training your muscles in the rest of your body and not just your legs. The idea that you ONLY can do this with the leg muscles are just as true as fat spot reducing a certain body part, it's not true. I suggest you combine this with your running if you don't want to stop it completely. You can run and do this at the same time.
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On February 05 2012 03:19 Endymion wrote:
cardio then weights? isn't that bad etiquette because you'll be all sweaty on the benches? ew..
I never thought of this, but yes this is also true. The main reason you don't want to do cardio before weights, is weights are sort of the main part of working out, cardio is for increasing your calories burned, so you really want to have your max energy for weight lifting, and not be tired out by cardio. Honestly cardio is not even necessarily as far as weight loss. It's still really good to do cardio, but if you really don't want to do it (the bodybuilding community I used to be part of had plenty of extremely ripped guys who never did a minute of cardio) you can just replace cardio with eating even less, and the net effect on your weight will be the same. But yeah, first weights, then cardio so that you can give it your all in the weight room, then what's left in cardio.
If you have any questions feel free to PM me. I'm not in the best shape right now due to being lazy, but I do know a decent amount about fitness and can link to a very good forum, I'm currently getting a transfer degree from community college but thinking of after getting certified to become a personal trainer before I go on to finish a bachelors.
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Lifting isn't one to one with exercising.
There are different reasons for working out, and you can't force the same frame onto each of them. Some sports benefit a lot of weight training and lifting, some don't. The most popular frame of reference these days is to look good, in which case a body building routine is more effective. Even if you want muscle, there's a lot of different places you can gain or tone your muscle.
If you only care about losing weight, do workouts that will help you lose weight.
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On February 04 2012 18:20 sluggaslamoo wrote:So sounds like even though you wanted to just lose weight, you expected to have muscle as well, doesn't quite work out that way unfortunately Step 1: Figure out what body type you are, are you an ectomorph, mesomorph, endomorph. To me it sounds like you are an endomorph. Step 2: Figure out your diet, how many calories/protein/carbs do you need to take in each day? What foods to eat? etc. Step 3: Create a workout. You can go for a 2, 3, 4 or 5 day split. Just make sure your workouts are isolated enough so you don't work out the same muscles too much per week, this is so you can train your muscles harder when they are full recovered and give them more time to grow. As an endomorph and you are still in the cutting phase, you will need some cardio in your workout. As for splits, you can think of it as how many days you workout per week. A 3 day split means 3 workout days a week usually, but not always necessarily, but for now just think of it as that as its easiest to follow. The more workout days you have per week, the more isolated your workouts become. In a 5 day split you workout a separate muscle group per week, when a 3 day split would workout maybe 2 muscle groups a week. Look up guides on bodybuilding.com, change it up if you want to fit to what you want, just make sure when you switch you are still using the same muscle group. I always opt for something that's fun to keep me motivated. Bodybuilding.com has a video clip for every single workout to make sure you have the right form, and you can filter by muscle group, etc. The Push, Pull, Legs 3 day split is usually the most popular for starters. Step 4: If you are looking for muscle mass specifically, look up hypertrophy, you will need a workout that focuses on mass. Its nice to have some background knowledge on it, so you know why you are doing what you are doing. Step 5: Create a spreadsheet with weeks 1,2,3,4,5,6,7,etc. With your workouts down the left hand side, and then tick off as you go. Write down your weight for each week, your weight will definitely going down, and seeing it go down will keep you motivated. I like to put my diet up and calorie intake at the top as well, to make sure I'm eating enough. I'm an ectomorph, so I have to eat a lot of low satiety foods. For you it will probably be the opposite. Once you start working out, make sure to never sacrifice form. If you injure your neck, be prepared to take a pack of aspirin every day. This doesn't mean lift light-weights, or stop early or anything like that, just make sure your form is correct so you don't injure yourself. Show nested quote +On February 04 2012 15:51 PUPATREE wrote:
holy shit 2 hours
when lifting, do the major compound lifts with freeweights, fuck machines This is bro-science. There are advantages to both free-weights and machines and can both add mass quite effectively depending on your routine. Once you get to 50kgs it advisable that you get a spotter for your BB bench-pressing, however not everyone has money or time for one, this is where a machine comes in really handy, as once it gets too heavy you can just lock it in place and not have it fall on your neck. Show nested quote +On February 04 2012 16:42 NIIINO wrote:+ Show Spoiler +On February 04 2012 15:03 igotmyown wrote:
Cardio 2 hours will help you lose weight more than lifting, and will do better with your gut (except for maybe ab exercises). You won't look very big though.
If you were to run outside for 2 hours, that would be over 10 miles, and that's very difficult and burns a considerable amount of energy. So I'm thinking your cardio is less demanding, like slow ellipiticals, or cycling, or worse the cycling where you like back and use no energy for your stabilizers. I agree with this one. If you want to lose weight do ONLY cardio. It can be with small weiths but you will still get your dream body with six pack just by doing cardio workouts. I agree, just cardio is best for just losing weight. But the 6 pack you get from it is not particularly impressive, your chest will be scrawny, you will just look like the average skinny guy who has a 6 pack because hes skinny. Not a dream body by any means. It sounded like he was expecting to gain mass from cardio.
Thanks for the info, but I already know how to workout. This is just a blog about me achieving my dream body and other random things. I have my friend, who goes to the gym with me, helping me out.
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Wow.... so much broscience in this thread.
Best routine for beginners is a FULL BODY workout 3x a week. Both to gain muscle, and for "toning". No splits.
80% of weight loss is in NUTRITION. You need to fix that if you want to lose weight.
Stop by TL H&F please.....
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EPT
