Gym guidance

How do you know what exercise to follow for each muscle, any yt channel that you follow?

Each muscle has a different muscle within itself. For eg Tricep has 3 heads (Long, mid ,Lateral), Shoulder has 3 delts (Front , Middle , Rear) So you need to have an exercise routine for each muscle eg tricep,shoulder etc that will hit every different muscle within themselves. Try a bunch of exercises for each muscle and then make a routine of the exercise that you are comfortable with. Watch Jeremy Ethier, Atlean x.

Height: 180 Weight: 102 Goal : to reduce fat and build muscle. To lose 10-12 kgs in 6 months sustainably.

As this is your first time in Gym, I would recommend getting a few things done before jumping directly into booky steps:

1. Get your full body checkup done. It will help you understand more about your body and any underlying condition which you are not aware of till now. The more you know about your body the better you will train it.
2. Initial days guidance will be required to achieve your goals. For that get a gym membership where they offer personal trainers and nutritional guidance.
3. Don't directly jump into getting your diet healthy or protein rich if it was not earlier. Slowly make changes in your diet.
4. Never over-train yourself it will only kill your will power if it is not strong enough. Initial days being consistent is more important than completing all exercises and lifting heavy. Always slowly you will get there. Be patient with yourself.
5. As already mentioned in one of the comments that initially focus on basic exercises like jump jack, high knees etc.
6. Train your mind to be such that you are not doing to just complete an exercise set but to feel it rep by rep. You may hear mind and muscle connection. Try to build it from the start. I have a similar problem but am getting better at it.
7. Please avoid Dead lift at least if you are not trained enough. Dead lift's risk to reward ratio is high if possible totally avoid. It is good to flex I do this much dead lift but trust me it isn't worth it. If the form is not perfect then it will f*** up your spine.

There are lots of tips you can follow but it will cloud your thought process. So, just be free and go there and get your basics right. Be consistent with exercise and diet. The result will come eventually. Also, do a feedback loop with your trainer every 2-3 months and get your exercise and diet changed. Hope it helps. All the best for your transformation journey and I believe you can do it.

Also get a trainer if you have never hit the gym before, because form>>>anything else