LOSE WEIGHT AND FAT NOW

Losing weight or fat you need these factors, Motivation, goal, proper nutrition, exercise. In the exercise part I've split it into 2 sections one is Cardio or aerobic exercise and the other is weight training. If you miss any of these then you are on going to compromise yourself. In this section we are gonna focus on the weight training.

The answer to this is because we have a natural fat burning organ in our body, It's called muscles. The more muscle mass we have the faster our metabolic rate goes and the faster we burn those excess muscles but that alone is not enough we need to achive to our goal we need to add some cardio exercises which will be explained in another section.

In weight lifting there are 2 types of exercise. Which is compound and isolation exercise. An isolation exercise focuses on a single muscle part. These are good for those muslce parts that is sometimes "forgotten" like calves, forearms, trapazerus and ect... or that needs a little more extra work, or focusing on it like bicep, tricep, abs and ect... Example of these are Tricep pulldown, bicep curl. Compund exercise works like isolation but works many muscles at one time. These are great exercises and highly recommended. Example of these is the classic bench press(works primarily on the chest and secondary muscles like shoulders, triceps). The advantage of these is you work more in less time and that means you have more time to recover.Time is gold so I highly recommend more compund exercises

Home gym vs gym gym it dosen't really matter what matter is the equpiment, form and the load of the weights. There are 2 types of equipment the machine and free weights, the diffrence between the two is, with the machine you don't have to worry much because everything is pre-set up you just "plug and play".It's great for beginners or for people who can't do some exercises(like chin/pull up, you can use the lat pulldown machine) and usually machines are safer and another great thing about this is your form. Machines are set so you would have to worry about form. Free weights are those long(barbell) or short(dumbbell) bars with weight attached at each end. Unlike machines you have to mind about your form (for effectiveness and safety reasons) and this is the reason why free weights are supperior. You use other muscles to stabilze your form which is not used often by the machines.

In the gym, mostly I've seen sometimes men doing too much weight and women most of the time doing too light weight. You should progessively overload your muscles, don't just use the same weight for months and don't sacrifice your form. Start light then work your way up to the point that you feel that burn at the last two reps or barely finishing the last rep. This way you are using the right weight without sacrificing your form.

Depending on your goal the set and reps differ.

Low reps(6-8) with high weight means you have more size and power but with little or no endurance.
Moderate reps(8-12/15) with moderate weight means you have a little of everything; Size,power and endurance.
high reps(15 up) with light weight gives you no strength and size but only gives you endurance.

by looking at this we can say that the moderate reps and weights is the best to achieve our goal in losing fats.

Sets are just a number of reps we do for a certain exercise. Example 3 set of 12 reps. Usually for beginners,You
start with 1 set then moving up 2 sets on the next week then 3 sets then eventually you can do 3 sets of a full body
routine and stick with it unitl you progess to the intermediate stage for a more advance routine.

Ex. of a begginer's routine
week1 1 set of 12 reps bench press,lat pulldown, squat, crunches, military press, bicep curl, tricep pulldown

week2 2 sets of 12 reps bench press,lat pulldown, squat, crunches, military press, bicep curl, tricep pulldown

week3 to week12 3 sets of 12 reps bench press,lat pulldown, squat, crunches, military press, bicep curl, tricep pulldown