Help for a beginner

Hey Yall

Hey guys I am 16 years old about 5'9 and I weigh around 100KG give or take (Usually give) .. Now at home I have a home gym (i.e butterfly press' the whole shabang) and I wanted to lose weight aswell as get buffed. I am already pretty bulky and have some muscle but a lot of it is covered by fat. Hence the weight. So what would be my best option here to lose weight and tone up .. particularly my upper arms chest and stomach. Could someone give me an idea of what workouts I should be doing and how long and how many times a week. I tried lifting weights before but I usually was to lazy to do anymore than 15mins and eventually just gave up. I want results this time round. So could someone advise me on this? going to a gym is not an option right now and jogging/running is something I wont keep up due to weather

Alf Veedersane

Sort out your eating. Read the stickies in the Nutrition & Diet sub-forum.

Then look into a program like Starting Strength or Stronglifts 5 x 5.

Mellor

Given you age and weight. With a decent diet and program you should be able to drop a moderate amount of fat and maintain (maybe even build) muscke underneath.

Diet: 2500 cals, clean food, whole foods, 200-250g protein, good fats, plenty of fruit and veg, low sugar

Program: Any tried and tested beginners routine following a simple progression
1 hour, 3 times a week

Hey Yall

@Mellor .. 1 hour , 3 times a week.. of home gym weight lifting or?

Mellor

1 hour of lifting weights. Doesn't matter if you do it in the gym or at home as long as the effort is put in.
Bare in mind that most people don't have the equipment to do a full work out at home. The home gym you have might not be as good as the sign on the box says, most are just bells and whistles without enough weight behind it.

Most of the best programs are built around big compound lifts. Squats, bench press, deadlifts, overhead press, pull ups, rows etc. If you do most of these with a couple of compromises you'll be fine at home. If you are compromising in most of them, you'll need to rethink.

Hey Yall

Cheers man .. Just wondering .. ive always wondered is it true that if you lift weights you lose little fat and gain weight and muscles underneath the fat?