Oct 13 2012, 02:47 PM
QUOTE(Sandip100 @ Oct 6 2012, 12:57 AM)
Hey guys need some help from u ppl here...im 21 male, weight 87.5kg and height 172cm...did my body compositon analysis in the gym...this are the stats....fat mass 28.6%(25kg), bmi 29.6 and BMR 1844kcal...as u can see its very very bad...fat mass so high and bmi 0.4 away from obese....so i did my research and so far from what i have gathered i must do cardio n weight training to burn fats and gain muscles....my question here is about weight training coz as for cardio im doing this HIIT.....so how days in a week should i do weightlifting combined with cardio...what im worried is i dunt want to do too much weightlifting which will make me look too bulky...i just want a nice lean body...since im gonna be free for the next 6 months at least...i can workout at least 6 days a week for couple of hours a day...suggestions plz otais?
hi! ok here is my suggestion...1. Workout with free weight (such as dumbbell, ball and body weight - push up, pull up, squat etc) is good to strength your muscle, but not to lift much weight since you want a lean body. maybe u can use 6-10kg dumbbell only.
2. Cardio training is good for warm up and increase your metabolism. Set your cardio machine at least 500kcal target. Then you go for free weight training.
3. Always do your training in circuit. Such as;
a) push up x10 + squat x15 + abs crunch x20 -- repeat 3 reps for all this.. (just example..)
4. Manage your meals. Take not more than 35g carbs in a day. Should take more protein foods such as meat, lamb, chicken, etc.. supplement is good for you to manage your meals.. ;-)
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