Newbie for gym
As a newbie need some serious advice about what things we need to take care if we want to lose 20kgs. Also need some best vegetarian diet preferences. Like I’m so confused in between cardio and muscle building. Like everyone are coming up with random advice like concentrate on muscle and strength the fat will be loss automatically. So guys plz help me
Weight loss will be faster with strength training and being in calorie recommended by what healthifyme app says (after you add details and Target weight).
Buy a measuring scale and weigh your foods so that you can log and track calories. Do this for a month atleast to get a sense of portion control for each type of food.
For cardio do only at the end of strength training session for 15- 25 mins on machine with more movements like elliptical trainer or cycle.
Doing a lot of cardio will make you body go into scarcity mode and burn less calories in the remainder of day. So weight loss will be slower and body will be skinny/saggy - no shape.
Strength training will force muscle breakdown and rebuild - which does weight loss faster.
For veg - use whey protein or vegan protein to meet 1/3rd of daily protein needs and rest from paneer, skyr(Icelandic yogurt) etc
Gym is secondary. It will help you build and follow your rountine. The primary thing you should focus is diet and rest. You dont need expensive supplements. Focus on rountine in intial few months. Once you are confident in your discipline, you can go for protein and creatine (after 3-4 months i would suggest)
All the best op, you will get your dream physique
Can you suggest some resources for best diet if possible? Had a hard time finding one
I used to just google the protein rich, less calories, keywords and built a diet around it. You can ask you personal trainer, he can create your diet chart.
Veg diet preferences: fruits for vitamins, all kinds of beans for protein and also soya dairy products. Dont skip meal, atleast get minimum amount of cals if you can. Drink plenty of water, preferably 4-5 litres daily
++ peanuts, high protein +- rice, based on calorie avoid packaged food, no matter how hard it says, ngms/ npercent protein Would not recommend protein-snack bars
Second @FreshlyBrewed. Showing up everyday/building a routine has made significant changes.
If you try to optimize everything (i.e. diet, gym) at once, you'll eventually lose momentum after a month or two.
You also don't need to necessarily join a gym. I use dumbbells and do bodyweight exercises at home. When things get easy, do slower reps or increase reps and focus on form.
Started with pushups and biceps (using dumb-bells) twice a week. I used to run ever since high school, added a day for that as well. Then slowly, added a day for lower body exercises.
I also think the mentality of giving it your all in the gym is counter-productive. Since you only have x units of energy available in a day. You need to distribute it accordingly across work, upskilling, gym etc.
Will try thanks bro
