Do about 2-3 sets of 6-12 reps each if you are using heavier weights and 12-15 repetitions if you are using lighter weights.
Do 2-3 sets of 6-12 repetitions each if you want to build muscle. Aim for 2-3 sets of 12-15 reps if you want to work on endurance.
With heavier weights, repeat this exercise 6-12 times for 2-5 sets. If you use lighter weights, go for 2-3 sets of 12-15 repetitions.
With heavier weights, repeat this exercise 6-12 times on each arm for 2-5 sets. With lighter weights, do 2-3 sets of 12-15 reps for each arm.
You can hold the dumbbells straight out in front of your or straight down your sides. Don’t move your arms as you squat. Do 2-3 sets of 6-12 repetitions if you are using heavy weights. Aim for 2-3 sets of 12-15 reps if you are using light weights. Squats will work your glutes, hamstrings, quads, and adductors.
Do 2-3 sets of 6-12 repetitions with heavy weights or 2-3 sets of 12-15 reps with light weights.
When you do work out, go with compound strength training exercises for an effective way to lose fat. These are exercises that work out multiple muscle groups at once.
If you are using heavier weights, you should do fewer repetitions to help you build muscle. Doing 6-12 repetitions in a set is a good guideline. If you are using lighter weights for endurance, do more repetitions in a set. Aim for 12-15 repetitions per set. [9] X Research source Repetitions (or reps) are the number of times you repeat an exercise. A set contains a certain number of repetitions that you do before you rest.
Use online videos, bodybuilding blogs, and sports training websites to help you learn the proper form of any move you want to learn. At your gym, you can ask for a personal trainer to teach you the proper form of new exercises.
Start your workout with a 10-minute run on the treadmill, bike ride, or elliptical session. At the end of the workout, do another 10 minutes to cool down. Do 5 minutes of cardio in between weight lifting sets. Jump on the treadmill, elliptical, or stationary bike. Do a full 30-45 minute cardio routine 2-3 times a week. Do these on days when you don’t lift weights.
To lose fat, you must burn more calories than you eat. [15] X Expert Source Laila AjaniFitness Trainer Expert Interview. 31 October 2019. You need to burn 3,500 calories to lose 1 pound (0. 45 kg) of fat. To make this more manageable, aim for a calorie deficit of 500 calories a day. Keep in mind that muscle weighs more than fat. As you build muscle, you may become heavier, but you may still be losing fat.
For example, you might eat scrambled eggs in the morning, a peanut butter sandwich for lunch, and grilled chicken for dinner.
Carbs should make up between 45-65% of your diet.
Using body calipers at home or at a gym. Using a body fat scale or monitor at a gym or doctor’s office. Undergoing water displacement at a large hospital or health facility. Getting a DEXA scan from a doctor or health spa.
