lose fat build muscle

[nlicursi]

hi i need some help.im trying to find a program that can help me lose body fat and build muscle. i workout at home so something with something with dumbbells or barbells.something for 4 to 5 days a week would be good.thanks

[Boss Man]

Have you been training long, or just started?

[nlicursi]

i been training for 8 years on and off but more off lol

[Boss Man]

If you want a basic workout try this 3 times a week.

Dumbell Squats, 2 x 10

Dumbell Lunges, 2 x 10

Deadlifts, 2 x 10

If you have a Bench or Swiss Ball, Dumbell Bench Press, 2 x 10

Bent over Barbell Rows, 2 x 10

Dumbell Shoulder Press, 2 x 10

Hammer Curls 1 x 10, (you're doing some Bicep work with the Row movement).

Tricep Kickbacks, 1x 10, (you're doing some Tricep work with the pressing movement). If you have a Bench or Ball you could do Skullcrushers instead.

Barbell or Dumbell Calf Raises.

Planks 1-2 minutes + Leg Raises 20 reps.

Rest breaks around 90 seconds on big muscles, 60 on small ones.

Workout every other day, not 3 days straight.

This should get you started.

[nlicursi]

thanks

[Apacino88]

me i need to build muscle because of high metabolism.

[Bonnie]

To burn the fat off, try doing interval training, walking, running etc.Also make sure your diet is clean.