Recommendation for workout guide
What are the top famous workout guide people follow here? I want to lose fat on my face and belly but also want to gain some muscle. What apps/ coach/ tutors are good in fitness industry these days?
get a trainer
Ask Bezos.
Jeff pays trainer 1000$ per minute. fyi
Nah.
Hany Rambod
You can’t spot reduce fat. Need to lower your overall body fat percentage. Calculate your TDEE and eat roughly 500 calories less per day than you need to maintain weight. Recalculate after every 5 lbs that you lose. For working out start with StrongLifts 5x5. There’s a mobile app for it. It’s a 3 day per week program. For cardio do something like high intensity interval training on your non-lifting days. Make sure to have one rest day. AthleanX and Jeremey Ethier on YouTube have a lot of information on proper technique, injury prevention, and nutrition.
I lost 50 lbs by following this for 8 months. Would highly recommend. Nutrition https://youtu.be/j8SCp6fha1A Push (2x per week) https://youtu.be/wkssjQixfDo Pull (2x per week) https://youtu.be/BzdF5ZRN_1g Legs (2x per week) https://youtu.be/lIBqH4FvEOc
Do you happen to have this somewhere in writing? I don’t have time to listen to that guy for 2 hours to learn a program that I may already know or that I could read about in 15 mins.
Starting strength by Mark rippetoe
I have the exact same problem
Athlean-x
Do like...6 seconds of research. Fat loss / muscle gain is simple. Find your maintenance level (the amount of calories you need to stay the same weight). Lose fat? Eat ~500 calories less than maintenance. This, plus exercise, should result in about a pound a week loss. Gain muscle? Eat ~500 calories more than maintenance. This, plus weight lifting, should result in about a pound a week gain. The simplest macronutrient ratio is 40/40/20 of protein / carbs / fat (those are percentages, in case you can't figure this out). 1g protein = 4 calories. 1g carbs = 4 cals. 1g fat = 9 cals. Do some math. You can't spot reduce (lose fat in specific areas). Where you lose fat will depend on your body stores it. Same with gaining muscle. Since it sounds like you are a super beginner, just go on youtube and copy any Push-Pull-Legs routine. This will have you hit each body part twice a week with one rest day. If that's too much for you, add a second rest day. This process takes a long time, but it's fucking simple. There are no tricks. No secrets. Use your brain that got you your job at Microsoft, add a dose of common sense, and you will be good to go.
Thanks but why are you mad at me?
I calculated my bmr, baseline calorie my body burns comes out to 1915 calories. 1.4x gives total calorie I burn daily. This means I need to consume 1800 calories every day. However, how do I manage my calorie intake?
Cut your calories in half first, bruh.
Such stupid answer
It’s not stupid. It’s actually common knowledge that you can’t outtrain a bad diet.