Hello everyone I'm new
I would have like starting training for muscle definition ..
I am 31 years .. I weight 79 kg and are about 1,75 m high
I almost never work out long ago .. I long evening walks and swimming and bike then I stopped
I would like a training program .. could you help me? I like sports like swimming and I have opportunity to ride a bike .. mainly because I do not know the gym is a bit 'away (I live in the countryside) I could take some weight at home .. I also recently bought a punching bag that I hope use as soon as possible
Give me lots of advice I need, I would lose those few pounds that I miss the weight (I lost about 20 last year) and then mass and tone but also breath
Help Hello everyone and thanks in advance
training suggestions
Moderators: cassiegose, Boss Man
Re: training suggestions
Get the basics down then.
You should go with this kind of schedule for the first 4-6 weeks, so the body can adjust to the biomechanics of weight lifting.
A: Each muscle group trained 2x per session, with 1 exercise.
B: Use about 8-10 repetitions.
C: Add in compound exercises, like Squats, Deadlifts, Bench Pressing, Chin ups, Bent over Rows, plus a bit of small muscle work like E-Z Bar Curls if you have one, or Straight Bar Curls if not and Shoulder Presses.
D: Do this 3x a week.
I would incroporate the Cardio in thusly.
Day 1. Weights
Day 2. Boxing.
Day 3. Weights
Day 4. Day off.
Day 5. Bike
Day 6. Weights
Day 7. Day off.
Your Weights could look something like this.
Dumbbell Squats. 2 x 8-10
Dumbbell Lunges. 2 x 8-10
Barbell Deadlifts. 2 x 8-10
Dumbbell Bench Presses. You'll need a bench for these. 2 x 8-10
Bent Over Barbell Rows. 2 x 8-10
Shoulder Presses, (Dumbbells). 1 x 8-10
E-Z Bar or Straight Bar Curls. 1 x 8-10
Planks for Abs. 1 minute.
That should get you started.
To begin with, smallest dumbbells you've got on little muscles, next ones up for big muscles.
For Bar based exercises, start with a weight free bar on small muscles, and the smallest amount of added weight for big muscles.
This kind of system should work for you, assuming you can't get to the gym.
We make no promises this will work and you'd be advised to consult some kind of internet resources to check form and movement, as we can't show you how these things are done.
You should go with this kind of schedule for the first 4-6 weeks, so the body can adjust to the biomechanics of weight lifting.
A: Each muscle group trained 2x per session, with 1 exercise.
B: Use about 8-10 repetitions.
C: Add in compound exercises, like Squats, Deadlifts, Bench Pressing, Chin ups, Bent over Rows, plus a bit of small muscle work like E-Z Bar Curls if you have one, or Straight Bar Curls if not and Shoulder Presses.
D: Do this 3x a week.
I would incroporate the Cardio in thusly.
Day 1. Weights
Day 2. Boxing.
Day 3. Weights
Day 4. Day off.
Day 5. Bike
Day 6. Weights
Day 7. Day off.
Your Weights could look something like this.
Dumbbell Squats. 2 x 8-10
Dumbbell Lunges. 2 x 8-10
Barbell Deadlifts. 2 x 8-10
Dumbbell Bench Presses. You'll need a bench for these. 2 x 8-10
Bent Over Barbell Rows. 2 x 8-10
Shoulder Presses, (Dumbbells). 1 x 8-10
E-Z Bar or Straight Bar Curls. 1 x 8-10
Planks for Abs. 1 minute.
That should get you started.
To begin with, smallest dumbbells you've got on little muscles, next ones up for big muscles.
For Bar based exercises, start with a weight free bar on small muscles, and the smallest amount of added weight for big muscles.
This kind of system should work for you, assuming you can't get to the gym.
We make no promises this will work and you'd be advised to consult some kind of internet resources to check form and movement, as we can't show you how these things are done.