You will never get good answer. Depends on your body structure, mind muscle connection, training type, etc. You need to train long enough to know your body and adjust accordingly.

Hi guys.

I have some questions to ask here.

My background; Im very new to gym-like joined them a week ago and Im a girl.

My goal: to lose weight and I don't want to lose my muscle, most of my girlfriend lose weight but their skin quite flabby

I started my weight loss journey last months and hit plateau for 2 weeks because what I have been doing only control my portion and brisk walking. Then I discover that, I might loss a muscle since I focused too much on brisk walking. That is when I decided to join the gym.

So, at the gym, I lift dumb bell and use all the machine with the black plate weight 5kg each. Im not sure their name but here is the machine description:

(this is the machine function)
1. I sit in the chair n lift the weight using my calf/feet
2. I have to lift weight using my stomach by bending my body to the front
3. I lay down and use my calf/back to lift the weight(I heard it focus on hamstring)
4. I have to pull the weight to my body and push it back
5. I have to pull the bar from the top to my stomach and release it back to the top

So for all this machine and dumb bell(I lift 2.5kg each)-my routine is to do 12reps and 4 sets in one round(my plate is 15kg for upper body/machine that use hand strength, but for those using leg, im doing 10kg and 15kg)-taking break for about 30 seconds after each set

After that, I do cardio-jog, run, brisk walking on treadmill for 20 minutes; before repeat those thing above.

Total cardio/daily: 40-50minutes(2-3 sets;20 minutes each)
Total training with machine: 12reps(4 set)-in one round; will do 2 rounds everyday

Doing squat without weight-50(10 reps in one go)

My question:
1. Am I doing it right(on sets and reps?)as I want to keep my muscle and at the same time losing my body fat?Or my reps n sets is too little?

2. Im doing atkins whereby my calorie intake is between 1,200 daily(protein range 70-90gm), but I heard I have to eat more protein since I workout more than 1 hour every day. So, should I increase my protein intake?(I just want to be careful to not interrupting my diet)

3. Im not rushing in losing weight, 1-2kg is my weekly goals. But I want to do it right(not yoyo diet and want to have active lifestyle)

4. Im taking probiotic, multivitamin, omega oil and BCAA for my supplements. I just bought BCAA-2-3 days ago as I read it is good in keeping the muscle.

Thanks and sorry since im totally noob🙇🏻‍♀️

You just started no need go so much on rep/set. Maybe set 8reps x 3 sets each exercise with light weight. Learn how to use the machine and feel your muscle. Let say the machine stated its for calf then you should feel it on your calf. Try control/use that particular muscle. Beginners very easy to tell cause you'll be sore for few days. If sore on other parts then you either doing it wrong or you unable to make use of that muscle yet. Other body parts compensated. Once you know how to use it then progressive overload can be rep range / sets / time under tension / difficulty / weight / etc

Whatever diet plan you follow make sure its sustainable for you. Thats good protein range already for girl so don't worry about protein for now.

You don't need BCAA. Other supplements for your health so no comment.

You have a very good goal and mindset there. Keep it up.

Thanks for the motivation
I have sore muscle after 2 days join gym and has to stop doing squat for 2 days after start doing it. I see, will finish BCAA and focus more on eating a good food. I enjoy doing atkins because I don't have carb craving. I don't eat rice and bread, all food with santan is not my favourite as well.

So far, I feel good doing those reps, maybe will slow down during my rest day.

One more question if you are free to enlighten me
I read about arm day, leg day where they focus on 1 muscle group every two days at gym and as for now Im doing all exercise for whole group of muscle in my body daily. Should I continue with my routine or focus on arm in one day and leg on the other day?

That's the whole purpose of doing progressive overload. You don't go gym and throw in 12reps x 4sets even though you can do it. You'll be sore for days or weeks then lose motivation or risk of injury. Slowly increase without overdoing till severe DOMS.

You can always eat banana, take hot shower, stretch, proper warmup, etc to lighten the soreness.

You don't have to do bodysplit routine. Push pull leg would be better.

Deleted

This post has been edited by DeAct: Apr 9 2024, 11:20 PM