Hey guys just need some help with best exercises I can do at home to improve muscle gain and lose some stomach fat
Cheers
Muscle building and fat loss are 10% physical exertion (IE: exercise) and 90% nutrition related.
You also can't spot train (which means that doing a ton of crunches every day isn't going to give you a six pack).
All that being said, any new routine is going to prompt your body to make physical changes.
As tempting as it may be to just hump headfirst into a new routine and lifestyle change, I'd recommend you take things slow at first. Workout twice a week and get into the habit of planning the workout and holding yourself to it. Strive for one healthy meal a day or even every other day depending on how your current diet looks. Jumping into too many stringent changes all at once is an absolute recipe for failure. Also, try not to have that toxic 'all or nothing' mindset that so many people get locked into. "I had that cookie earlier, so screw it, I'm just going to eat whatever I want all day".
A good beginners workout that would be sort of an all-purpose deal to get you used to exercising would be a circuit routine involving bodyweight exercises.
A circuit routine is where you do all of the prescribed movements without resting between (if you're able). The entire group of exercises then becomes the first 'set'. Once a 'set' is completed, you repeat the process with the goal of getting to three sets in total. If you're unable to complete all three sets, that's a good goal to work towards.
Routine:
20 bodyweight squats
10 pushups (if you're unable to do a full pushup, do knee pushups)
20 second plank
15 bodyweight step ups (15 per leg)
30 seconds of mountain climbers
10 bodyweight bench dips
30 second superman pose (if unable to hold for a full 30 seconds, hold for three 'sets' of 10 seconds)
^ Repeat the above routine three times with as little rest as possible.
If you're unsure how to do any of the above movements properly, http://www.bodybuilding.com/exercises/ has a huge database of 30-40 second exercise videos.
That website also has a pretty solid macronutrient calculator where you simply input your age, gender, height, weight and overall fitness goal to receive your recommended amount of carbs/proteins/fats you should be consuming per day. http://www.bodybuilding.com/fun/macronutrients_calculator.htm
So yeah. Start out slow, work on following through with commitments and get adjusted to changes a little at a time.
I've been working with Starting Strength (recommended by Debra) and I find it is working really well and fast for building muscle. I am using dumbbells instead of barbells but the book says sometimes those are even better.
For getting rid of belly fat there's nothing like walking an hour a day. Lots of folks I know with high stress jobs have lost their belly fat that way. It is slow but it works.
Quote from: AnxietyDisord3r on October 27, 2016, 12:15:11 PM
I've been working with Starting Strength (recommended by Debra) and I find it is working really well and fast for building muscle.
yaaaay. Keep at it for a year or so and you will be a monster! :-)
It is better to be hated for what you are than to be loved for what you are not.
André Gide, Autumn Leaves