hi im new to this website and im a beginner at fitness
i am 5ft11 210lbs - 15 stones. i am really unfit and fat and i want to loose fat and get more muscle
i want somebody to help me witha programme from how many weight (sets/reps) or cardio to what to eat and how many meals and what to
consist in each meal
it would be much appreciated.
thankss please help :):):):):):):):):):):):D
What type of food do eat. What times of the day do you eat it?
As for training, you should go down to a Gym, and get started on a TBT system.
The basic methodology should be, you'd be training all the muscles 2 sets per muscle with a 6-10 rep intensity, starting light and building up over 4-6 weeks to nearly a 6-10 rep max.
Then you add in some Cardio like interval training, that the body can't adapt to too easily.
So something like this would be prescribed as an example.
Day 1. Weights
Day 2. Cardio
Day 3. Weights
Day 4. Day off
Day 5. Cardio
Day 6. Weights
Day 7. Day off.
Keeping the days off split would be better for recovery and progress, than 5 days of straight training then two off in estimation.
This is how you could get started on the training.
Bossman hit the nail on the head with the routine. Your diet, however, will also need to have consistency and routine. Give us an example of a day's diet, and perhaps we can suggest alternatives. Three things I can tell you to do diet-wise that will enhance your training efforts are:
1. Drink a LOT of water. At least a gallon a day.
2. Do NOT skip breakfast, and make it a healthy one (oatmeal is awesome for weight loss and blood pressure).
3. Eat several smaller meals per day to promote metabolism and calorie expenditure (eat last meal about 3 hours prior to bed).
There's a lot more rules of thumb, but those are probably some of the most important.
What is your age?
Do you have access to a gym?
What is your workout history? Were you ever in fine shape? Is this something recent? Were you a student athlete?
:):):):):):):):):):):):D