Beginner :went to gym for first time

Do you have access to gym equipment? If so here is a straightforward routine:

warmup:
some stretching
jumping - around 100
burpee - start with 5 work up to 15-20 if you can
you can add some more like 5 min skipping rope but i recommend not tiring yourself too much with warmup, burpee and jumping should be enough.

the workout (upper body):
pull/chin up : 3 set of 5 reps workup up to 10. or 30s deadhang if you can't, workup to 1 min and do 3 sets. deadhang leg raise is also very effective for strong abs.
dumbell/barbell curl : 3 set of 3-5 reps, you should barely be able to finish the 5th, if you can do it all easily add more weight.
shoulder press: same : same as curl.

if you don't have equipment :

30 x 4 push ups.
30 x 4 narrow/diamond push ups.
30 x 4 decline push ups.
30 x 4 dips.

This should be what you are aiming for, as a beginner even just 10-15 x 2-3 is enough.

for lower body gym equipment is almost a must:
weighted squat: 3 set of 5 (same rule as curl and shoulder press).
squat with some weight but single legged : 3 x 5
Some polymetric jumps for explosive power.

Rest between those exercise should be around 3 mins for equipment 2 without.

 

https://www.muscleandstrength.com/workouts/beginner

 

• Height: 172cm
• Weight: 62kg
• Exercise: Stopped exercising for about 1.5 years
• PMO (Pornography, Masturbation, Orgasm): Engaging in excessive PMO (1 to 2 times a day)
• Physical activity: Playing football occasionally (2-3 times a month), but looking to increase activity levels
• Diet: Consuming excessive chips at night but now committed to stopping
• Goals: Reduce belly fat, increase muscle mass, and improve overall fitness

To achieve your goals, it's important to focus on a balanced approach that includes regular exercise, a healthy diet, and managing habits like PMO. Consider incorporating a mix of cardiovascular exercise (such as football) and strength training to help burn fat and build muscle. Additionally, focus on making dietary changes by reducing processed foods like chips and incorporating more whole foods like fruits, vegetables, lean proteins, and healthy fats.

Remember to start slowly and gradually increase the intensity and duration of your workouts to avoid injury. Consistency is key, so aim to make physical activity a regular part of your routine. Stay motivated and positive,

 

oh....

ommmm

Just do something man. If you can go all hard and lift upper lower or full body at the gym whatever like do it you know? If you're workign out at home somethings always better than nothing

Like just keep at it 3+ days per week. Train Insaiyan or stay the Same.

Sure in a perfect routine you'd hit the same main exercises twice a week: weighted chinup and dip and squat. progress to one handed push ups, (archers and one foot are progress), like do pike push ups or military press. Get some weighted (decline) situps or hanging leg raises/toes to bar in. Deadlift or superman/girl holds to keep your low back healthy.

Keep it simple silly

LEGS
PUSH
PULL
CORE

HIT THE FOUR GROUPS 2X PER WEEK MINIMUM.

NO COMPLAINING
NO EXCUSES
NO MATTER WHAT!!!!!!!!!!!

ENGAGE NINJA GRIT OF NARUTO

 

I wish you luck in losing weight! Cut down on sugar and exercise regularly, it will definitely help! I am thinking about starting a diet after reading https://betterme.world/articles/no-sugar-diet/. If you limit yourself in sugar, it is already very good for losing weight. I will share my results with you

 

Here are some steps you can take to achieve your goals:

1. Regular Exercise: Incorporate regular exercise into your routine. Since you enjoy playing football, try to increase the frequency of your games or engage in other forms of physical activity such as jogging, cycling, or bodyweight exercises like push-ups and squats. Aim for at least 150 minutes of moderate-intensity aerobic activity or 75 minutes of vigorous-intensity activity per week, as recommended by health guidelines.
   
   
2. Strength Training: Include strength training exercises to build muscle mass and increase metabolism. Focus on compound exercises like squats, deadlifts, and bench presses, along with targeted exercises for your biceps and core muscles. Gradually increase the intensity and volume of your workouts to see improvements in muscle size and definition.
   
   
3. Healthy Diet: Adopt a balanced and nutritious diet to support your fitness goals. Cut back on unhealthy snacks like chips and focus on consuming whole foods rich in lean protein, healthy fats, fruits, vegetables, and whole grains. Be mindful of portion sizes and avoid excessive calorie intake, especially in the evening.
   
   
4. Hydration: Stay hydrated by drinking plenty of water throughout the day. Proper hydration is essential for overall health and can help curb cravings and support weight loss efforts.
   
   
5. Limit PMO: While occasional indulgence is normal, excessive PMO (Pornography, Masturbation, Orgasm) can have negative effects on physical and mental well-being. Consider reducing the frequency of PMO and finding healthier ways to cope with stress or boredom, such as exercise, hobbies, or mindfulness practices.
   
   
6. Consistency and Patience: Remember that achieving your fitness goals takes time and consistency. Stay committed to your exercise routine and healthy lifestyle choices, and be patient with yourself as you progress towards your desired outcomes.

By combining regular exercise, a nutritious diet, and lifestyle modifications, you can effectively reduce belly fat, build muscle, and improve overall health and fitness. Celebrate your progress along the way and stay motivated by focusing on the positive changes you're making for yourself.

 

i am getting déjà vu...