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Anonymous
Figure out a solid diet with sufficient protein needs for your body weight and enough vitamins and minerals to stave off malnutrition.
Do bodyweight x8-12 depending on how extreme you want to be to figure the calories.
You've been very vague and asked for a lot of information, so I'll give you the basics.
Deadlifts, squats, chin ups, bench press, google these if you don't know what they are and focus on doing these kinds of lifts with free weights (compound movements). To a lesser extent military presses are also nice, and if you want to hit your arms harder go for some arm isolation like bicep curls.
Those are the basics. By all means use google to find more exercises to hit more muscle groups, but those are the big ones you want to focus on.
Don't worry about sprinting or cardio or any of that. Hit yourself hard on the weights, control a good diet under your maintenance calorie level and go for walks. Walks aren't "cardio", but if you walk about an hour per day you'd be burning an extra 300-400 calories (or more) for minimal effort. It's a good non exercise way to aid in fat loss.
And don't worry about "bulking up" or "getting too big", this doesn't happen, especially not when nutrients and calories are sparse in your body. Lift those weights, hard, like your life depends on it. You won't become massive, you may not even gain muscle mass (but it's likely you will if you've never lifted before).
Good luck.
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