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Anonymous
>>227040 at the start, doing ANTHING will cause you to build muscle and lose fat. use that time to learn the main compound barbell lifts and get strong in them.
eat a weight loss diet, and train for strength. NOOBS CAN DO THIS EFFECTIVELY FOR THE FIRST 6 MONTHS OR SO.
after that, you will get used to lifting weights and have learned the lifts. then you start reducing your rest time, increasing set durations and the aerobic nature of the lifts. ie
set 1: deadlift into clean into front squat into push press into back squat into jerk from behind neck
this is one set. you use a light weight. you will puke these are called barbell complexes. this in conjunction with a reduced calorie (carbs first) diet, will stimulate muscle preservation and fat loss. but you need the muscle there in the first place to have a shape to cut down to, have the strength to do complexes, and increase of metabolism.
start by doing something like rippetoes starting strength, and perhaps some hiit on 2 different off days. eat to lose weight, BUT you wont have to reduce your calories by that much due to the energy expenditure from all the training. start slow, eat clean. if you find yourself sore and tired, eat more.
remember starting out, DOING ANYTHING WILL BUILD MUSCLE AND BURN FAT. take advantage of this time to learn the lifts and exercises that you will use at rapid fire later on.
this is my opinion. do your research. but please do NOT do the following:
light weights high reps that aren't full body complexes solid state cardio isolation exercises
these things are very ineffective. they still work, but there are much better ways to spend your time in the gym
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