Hi, name is Tugz and I'm 18 years of age. I've wanted to always lose weight and tone up, I'm not obese nor fat, I'm just a bit chubby , anyways I was wondering whether anyone can help me come up with a routine workout for self at the gym or at home, I also don't know what to eat after a workout or even during the day to maximise muscle build and also help burn fat.
I really need some advice and I will appreciate any help.
As for the training you could do a schedule something like this.
Squats, 2 sets, 10 reps
Lunges, 2 sets, 10 reps
Deadlifts, 2 sets, 10 reps
Bench Press, 2 sets, 10 reps
Bent over Rows, 2 sets, 10 reps
Shrugs, 2 sets, 10 reps
Planks 30 seconds.
You would do that 3x a week every other day.
In relation to what to use, go for the second smallest barbell on the squats and deadlifts and the smallest on bent over rows.
Use the second smallest dumbbells on bench press and lunges and the smallest ones on shrugs.
Then every 2 weeks increase the weight a little bit and then after around 6 weeks, you'll be ready to lift close to max lifting for reps, bearing in mind you don't need to do failure training, as it's not necessary and wastes more energy.
This is how your schedule could look per week
Day 1. Weights
Day 2. Cardio
Day 3. Weights
Day 4. Day off
Day 5. Cardio
Day 6. Weights
Day 7. Day off.
This prevents you doing 5 days straight and 2 days of nothing, as I think that's allowing too much consecutive taxation and 2 days of your body doing nothing, slowly starting to adjust to it, before 5 days of grind again, which might take the edge off progress potential, so the 5 split days should be better for you.
As for the diet what times do you eat at and what foods do you eat at those times?
, anyways I was wondering whether anyone can help me come up with a routine workout for self at the gym or at home, I also don't know what to eat after a workout or even during the day to maximise muscle build and also help burn fat. 