Get in the gym!

I agree completely! I am trying to build a training program for myself. Specifically, I am training to drive race cars. This involves a lot of core and upper body strength especially neck and shoulders. My current weight is 62kg (136.6lbs) and my target weight is 66kg (145lbs). @TheNewDawn106 what is your routine? Maybe I could pickup some exercises?

 

You know what? Reading this made me to think about joining the gym this month.

 

It is a great idea. I am going to the gym for awhile now, and the only time I did not go was some days after relapse, because it drained me all of my power.

One more reason to stop fapping, and to visit the gym!

 

Heavy: Deadlifts, squats, benchpresses finish with abs if you still have energy day 1
Medium/heavy: Pull ups, rows, overhead presses, dips and ab work day 2
Run 1 hour day 3
Repeat
If you are drained take a day off before starting day 1 because its a killer workout
Do this and you will become a beast in no time

 

Im a chubby guy that has been loosing weight but my body goal is slim muscular. So should i be doing more cardio than weight training??

 

Thank you.

I am actually a fake vegetarian. I say that because i only eat meat once, either on the weekend or if i am offered in someone elses home. Sometimes i go weeks without eating meat. I live off of black beans, garbanzo beans, brown rice, khale, oatmeal, chia seeds, bananas and sweet potatoes.

I was thinking of something like three days of cardio and two days of weight training. Would that help me reach the goal of a slim muscular body?

 

Well, hey. Losing weight comes down to having a caloric deficit. Cardio is nice, and it'll help improving your physical condition, but it's not going to magically slim you out whilst adding muscle. If you want to lose the fat, you're going to have to eat under your caloric maintenance. If you want to gain muscle (and fat), you're going to have to eat above your caloric maintenance.

You could go about this two ways - do lots of cardio and weight training (at least three times a week - or you could do an upper body only routine twice a week, since your cardio will likely focus on legs), cut down on the eating and lose the weight. Or you could begin a slow bulk as you add muscle and get stronger, in which case you should pick up a beginner full body routine and then go from there.

 

Great that you are cutting your meat consumption. Dairy is also really bad for you and weight keep that in mind.
A good mixture of cardio and weight training is best. Muscle is what is going to burn the calories continuously during the day. Cardio is going to help your blood circulation and getting nutrients to the muscles, increase your metabolism and improve your lung power. Have fun with it though. If you dont enjoy it find something that does.

 

As @SupBruh rightfully said: You should be focusing on diet. If you've reached a point of having excess fat that you don't want, then that means you've been eating in a caloric surplus. Depending on the size of that surplus, it may be possible to simply exercise enough to lose weight.. or it may not. So it's important to sort your diet out first, or you might just slow down your weight gain rather than actually losing any.

It's also a lot easier to cut food than to do an equivalent amount of exercise. For example, eating say your normal dinner is like: 200g chicken, 4 potatoes, and some veggies. Simply removing 2 potatoes will be about the same as 25 minutes of cycling in terms of the impact it makes. A lot easier to eat 2 less potatoes than to cycle for 25 minutes every single day.

Also my suggestion is to focus primarily on weight training with cardio only as a supplement anyway. Why? Well as a beginner with weight to lose, you're one of the rare few who can still gain muscle while eating at a deficit (i.e. dieting down), rather than just preserving what muscle you have or losing a little like most people will when they diet. Normally that's close to impossible (unless drugs are involved) - but as a beginner, newbie gains combined with excess fat can make it a reality.

If you don't eat meat, then you need to be meticulous with your diet if you want to build muscle. Protein is absolutely essential for both building and preserving muscle. If you're not planning your diet very carefully as a vegetarian then you won't be getting enough protein. When I was a vegetarian I was averaging like 60g of protein a day which isn't enough. So you need to go the extra mile and check how much protein is in everything you eat and track your food. Alternatively, if you don't feel like doing that, buy a protein supplement and take a couple scoops a day in addition to what you normally eat. Whey protein is veggie friendly and the best protein you can buy, and often works out cheaper than it would actually be to get all of your protein from food anyway.

When increasing weight/bulking, aim to get at least 0.8g protein per lb of lean body mass, up to a maximum of 1.3g per lb of total body weight - no studies have found anything more than that to be helpful, and it doesn't seem like it matters where in that range you fall either. When dieting down/cutting (like I suggest you do now) I suggest aiming a little higher, at least 1g per lb of lean body mass or 0.8g per lb of total body weight minimum, since your body would prefer to get rid of muscle than fat and you need to go the extra mile both with diet and exercise if you wish to preserve/increase muscle during a dieting phase.

My suggestion is to do a slow cut, aim for 1lb of weight loss per week, and get on a full body strength program like Fierce 5, Starting Strength, Stronglifts. Just focus on building strength while you diet - you'll probably also build some muscle, but even if you don't, you'll be making forward progress, since more strength means: you can lift heavier weights, which'll allow you to build muscle faster once you're at a body fat % you're happy with and can bulk up.

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Anyway my thoughts on this topic in general: Absolutely. I've said before that I believe a healthy life requires a healthy Mind, Body, and Spirit. A healthy mind can be maintained by constantly learning, meditating regularly, giving yourself time off, dealing with stress in a healthy manner, removing addictions, etc. A healthy body can be maintained by building strength and muscle, doing cardio, playing sports, getting adequate rest and nutrition, etc. For spirit, this means doing things not just for yourself but for your family/friends/community - give something back to the world, find a way to contribute and help others.

If you're doing all 3 of those things, you'll find yourself happy, motivated, and enjoying your life. A lot of people tend to focus on just one or two. The charitable person who focuses so much on others they forget to take care of themselves, and suffer for it.. The guy who reads tons of books and meditates, but never takes care of his body.. The person who's in the gym constantly but hasn't ever read a book in his life.. Really you need to balance the three, and tend to all of them.

So if you aren't working out, exercising, playing sport, or doing some kind of physical activity (hiking, mountaineering etc are other good examples) then start! It'll make a huge difference to your life.

 

I really appreciate all the information from all of you.

As i kept reading my eyes would open more and more with the regret of not paying attention in math classes.

I am still a fatty at heart and i thought i could eat the same amounts but have the advantage of losing some weight by eating vegetarian... Womp Womp

 

In the gym 4-5 times a week, weekends off !

Work hard during the week, Play harder on the weekends !