I have a weak chest and a beer belly :mjcry:

[Thatrogueassdiaz]

OP, I wouldn't even bother with isolation exercises right now.

No crunches, no bicep curls, etc...

You'd be best to do low intensity steady state cardio for 1 hour a day along with 1 hour of compound lifts. You'll work your core doing deadlifts and squats

Also compound lifts burn way more calories than that isolation stuff

I lost 90 lbs in 7 months doing that

Also as far as diet goes, eat fish and sweet potatoes as many days as you can

If you are overweight:

Do some cardio (walk/jog/bike/elliptical)...probably need at least 30 to 45 minutes per day.

Stick to compound lifts like deadlift, squats, shoulder press, rows, bench press (dumbbell or barbell) etc.

The compound lifts hit more muscle groups so you won't spend as much time in the gym. Plus, compound lifts require core stability to control the weight so you are indirectly working that too.

Count your calories. Diet is the biggest challenge for most folks. I need to drop 20 lbs my damn self

Outchea trying to do core work when there’s tons of fat that needs to be addressed.

Breh gonna have to do at least 1 calendar year of running/jogging and tons of walking just to establish some kinda baseline and chop down some of the likely issues he has that are associated with the weight.

Learn how to run first and take advantage of it being a full body workout and burn the damn fat first. How much basic core shyt (like a crunch) can you do realistically do if there’s fat taking up the space you’re trying to crunch to

These quotes from another thread caught my attention. Anything else to add to this?

Jist realized you're not OP. You should probably make a new thread or post in the sticky.

@Thatrogueassdiaz you don't have to workout to lose weight. Fixing you diet and adding 30 minutes of walking to your day will help you with that. If you want to build some muscle(and get rid of the excess fat) lifting will help you with that. Look up Starting Strength and use that to guide you to getting started. If you have any questions, feel free to ask. This section has tons of knowledgeable people.

But what about my stomach? Walking and diet is gonna get rid of that? What diet would you recommend?

 

[The ADD]

These quotes from another thread caught my attention. Anything else to add to this?


But what about my stomach? Walking and diet is gonna get rid of that? What diet would you recommend?

The overall process takes different steps. I imagine @xXMASHERXx is trying to give you a starting point because there isn't a finger snap solve. You also have to keep in mind that you are asking about areas we haven't seen ( and we ain't asking) so YOU have determine how much you have to lose. That said walking and diet is a reasonable start.

Diet : We have no concept of what you do eat, don't eat, etc. so how can we answer that? We also don't know how committed to this you are. We could type out a lot of stuff and you could say no I don't want to do all that.

People want to help of course but we (me anyway) can only give as much feedback as information you provide.

 

[xXMASHERXx]

These quotes from another thread caught my attention. Anything else to add to this?


But what about my stomach? Walking and diet is gonna get rid of that? What diet would you recommend?

The problem with those quotes is they don't offer real advice. Yes compound lifts will help but what if you don't know what any of the lifts are? How much weight should you use? How many reps? That's why I suggested Starting Strength if you were serious about getting into lifting. It will help teach you the fundamentals of lifting.

As for you stomach, people make losing weight much harder than it really is. Burn more calories than you consume. Yes there are a few exceptions but for the majority of the people who are overweight, they just need to do that. By doing that, yes you will lose the stomach. Keep in mind your body is going to pull fat from wherever it can get it and your stomach may be the last source but if you stay consistent, you will lose the belly fat as well.

As @The ADD said, diet is hard because there are some many variables. Every time someone asks me what I eat, I tell them don't try to be like me cause I've spent time figuring out what works for me. I don't like eating so I stick to 2-3 meals a day. Some people prefer smaller meals so they'll do 5-6 meals day. I don't eat red meat but maybe that's your preferred source of protein. The last thing you want is a meal plan from someone else that doesn't cater to the foods you like. It'll become a chore and eventually you will toss it to the bushes.

 

[Thatrogueassdiaz]

The problem with those quotes is they don't offer real advice. Yes compound lifts will help but what if you don't know what any of the lifts are? How much weight should you use? How many reps? That's why I suggested Starting Strength if you were serious about getting into lifting. It will help teach you the fundamentals of lifting.

As for you stomach, people make losing weight much harder than it really is. Burn more calories than you consume. Yes there are a few exceptions but for the majority of the people who are overweight, they just need to do that. By doing that, yes you will lose the stomach. Keep in mind your body is going to pull fat from wherever it can get it and your stomach may be the last source but if you stay consistent, you will lose the belly fat as well.

As @The ADD said, diet is hard because there are some many variables. Every time someone asks me what I eat, I tell them don't try to be like me cause I've spent time figuring out what works for me. I don't like eating so I stick to 2-3 meals a day. Some people prefer smaller meals so they'll do 5-6 meals day. I don't eat red meat but maybe that's your preferred source of protein. The last thing you want is a meal plan from someone else that doesn't cater to the foods you like. It'll become a chore and eventually you will toss it to the bushes.

You didn't even tell me what starting strength is or where to find it. I just found a channel on YouTube. Is that what you're referring to?

 

[xXMASHERXx]

You didn't even tell me what starting strength is or where to find it. I just found a channel on YouTube. Is that what you're referring to?

I apologize. I was working and responding at the same time. Here's the site Starting Strength. You can find the book for download online from various places(I believe someone posted it in this forum before). There's tons of resources on the site to help guide. I would recommend going through the book and asking any questions you may have here.

Found it.

 

[LebronsHairline]

What worked for me was a slight calorie deficit, consistently long weight training sessions + like 100 - 150 mins of light cardio weekly and a little bit more fruit and vegetables added to my diet. Fat melted off my body and i put on a lot of muscle in just a year

Id listen to masher with the starting strength stuff, read as much as possible and make slight alterations to your training or diet when needed. But consistently going to the gym is imo the most important and hardest part.

 

[Thatrogueassdiaz]

What worked for me was a slight calorie deficit, consistently long weight training sessions + like 100 - 150 mins of light cardio weekly and a little bit more fruit and vegetables added to my diet. Fat melted off my body and i put on a lot of muscle in just a year

Id listen to masher with the starting strength stuff, read as much as possible and make slight alterations to your training or diet when needed. But consistently going to the gym is imo the most important and hardest part.

What did your weight training consist of? And 100-150 minutes per week or per day?

 

[LebronsHairline]

What did your weight training consist of? And 100-150 minutes per week or per day?

Per week not per day

I personally start with heavy compounds before moving to accesory movements for whatever muscle group im working for the day, but since your new i'd do what @xXMASHERXx said and stick with starting strength

 

[pickles]

Follow The Couch To 5K Program And Thank Me Later

It Gradually Takes You From Walking To Literally Running 3 Miles

It Builds Your Endurance, Doesnt Just Toss You Out There And Expects You To Run A Mile

And It’s Only 3 Times A Week

Look Into It

If You Eat Well You’ll Drop Weight Fast

Avoid Sugar As Much As Possible, Drop All Liquid Calories

Follow The Couch To 5K Program

Do you use an app for this? Which app do you recommend?

 

[ThaBronxBully]

Follow The Couch To 5K Program

Do you use an app for this? Which app do you recommend?

Im In IOS And Used This

If You Stick With It, It Works, Me And My Wife Both Have Done It, I Put Her On

 

[pickles]

Im In IOS And Used This

If You Stick With It, It Works, Me And My Wife Both Have Done It, I Put Her On

Thanks breh.

So the app tells you when to walk and when to jog?

Did you try other couch to 5K apps before this one? Is there a reason why you picked this one?

 

[ThaBronxBully]

Thanks breh.

So the app tells you when to walk and when to jog?

Did you try other couch to 5K apps before this one? Is there a reason why you picked this one?

Yes Pretty Much, A Guide Just Tells You When To Walk And Run, I Found It More Helpful Then Constantly Checking A Watch Or Timer

I Think I Just Liked This One, Very Simple, Feel Free To Check Out Others If You Want

 

[SheWantTheD]

Use YouTube to learn or get a personal trainer. Tell them your goals and if they can help you achieve them.

I learned everything from the gym using YouTube and just getting in the gym and trying it out.

Over time you will become a master if you stay consistent and stick to it.

 

[The God Poster]

@Thatrogueassdiaz have you started yet?

 

[nyknick]

It's very simple, like others have said all you need to do is eat less and exercise more

Here's a complete PPL workout with all the reps and sets. And if you're really dedicated do @ThaBronxBully couch to 5 program at the same time, since it's only 3 days a week.