Well all I've been doing weight-wise is bench pressing 100 lbs 20×3reps and curling 30lbs 10×3reps on each arm. Situps hurt my back a lot but I've tried to do some a day. This obviously has shown no results over the last year or so, so I am wanting tips.
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Well after a couple years of unhealthy weight loss, I decided I want to decrease my body fat percentage, and tone up. I figure the best way to do this is to get some protein powder, bars, and other things, and hit the weights, as well as do some HIIT. I didnt think that focusing on cardio would help tone me up, nor would it allow me to eat as much I would like to. So my question is how should I get started? what should my workout schedule be, how many cups of protein should I have, and what are the effects of protein, I dont want to gain too much weight, but if it means ill be more tone then I want to. I figure four days of lifting and 3 days of HIIT, 1-2 rest days a week. how long should I work out, and what types of HIIT should I do. Also I want to know what supplements I can take that dont make me gain weight, but help tone. ( ex : creatine is not for me ) Any help would be great, or advice tips, workouts, information is much apprecaited, thanks in advance.
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I'm going to start working out because I want a nice toned body. I am 18 y/o and am 5'5 male. I joined a gym and would like someone to help with what do I do. How many sets and reps should I do of each exercise? Just everything I need to know. Thank you appreciate your expertesise.
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