Hello,
I, M 31, 180cms, have been on IF for about 80+ days and lost around 10 kgs. CW: 70kg. The next step to achieving my goal, of a sleek body and better self image, is to start off at a gym. I have a sedentary lifestyle dominated by work. In preparation for that should I:
i) Increase/Improve my food intake so that I have more energy ii) Increase my protein intake iii) Start with some basic exercises at home before joining the gym
Any other suggestions you would like me to follow?
I’d say just join a gym right away. If you have the means, buy a couple of PT lessons, follow their program for a few weeks and do a couple of more lessons to get an updated program. Track your progress by writing everything you do down on paper, be consistent. That’s about it.
Just go to the gym and increase protein, no need to start doing anything before going to the gym.
At the gym, focus on compound excercises, if you are a total gym-noob you should perhaps look at some YT-fitness how-to videos. Or get a PT for some sessions if you can spare the cash.
But remember to keep it simple and focus on compound excercises
You can start at home but since most beginners in sports lack motivation I’d suggest you go to a gym, learn to workout there, learn the basics and IF you say you want to do it at home maybe in a small home garage gym, you can still do that after one year.
No, don’t increase your food intake bc most people overestimate their needs when they do sports. Keep your current diet, just increase your protein intake. Maybe add a protein shake after the gym. You don’t want to gain enormous muscle or peform as a elite powerlifter, you want to lose weight, so a slight deficit is needed.
In the gym, let a trainer show you the basics or just ask a regular gym bro if you’re extrovert enough to ask for advise. Then focus on compound exercises and make them your first exercise after the warmup. So Squat, Deadlift, Dumbell Press (Chest and Shoulder Press). You can start simple with a 3x Split, so:
-Leg + bicep day: Squat, Legpress, Bicep curls (machine or dumbells) + cardio
-Back + chest day: Deadlifts, back rows, back extentions, dumbell chest press, dumbell flys, butterfly machine + cardio
- Shoulder + tricep day: Shoulder press (machine or dumbells), skull crushers, tricep extension + cardio
Just an example of a simple training plan to start and to focus on general fitness and strength. Always rotate with exercises, so eg. on legday you do the squat, then bicep, then leg, then bicep.
Remember to warmup with cardio 5 minutes before lifting and to stretch after the gym. Intense cardio bits always at the end of the session.