Not sure if appropriate for /adv/ or /fit/, so I apologize in advance for posting in both.
Im 21, 5'11", 207 lb, male, and have been trying to achieve a leaner, more attractive body (I've been the fat kid in class since kindergarten and throughout highschool).
I have been working out everyday for 3 months, with each session being 10 min of running on a treadmill at 7m/h and 40 min of weightlifting, with no results besides getting my upper body *slightly* more toned - belly and butt and thighs are still chubby.
Is my routine not good enough?
Am I doing something wrong?
I need help, since I'm not financially capable of getting a trainer and am rather unexperienced.
Info you may want to know:
My father and grandfather are also big like me.
Im still athletic, i was on my highschool football team. Just fat.
Can't afford more than 1h a day because of college and what not
3 months with no progress can be normal at times, well, progress that you dont notice. Are you weighing yourself weekly?
If you want to lose weight and tone down. Focus more on HIIT (High intensity interval training)
Do HIIT 5 days a week
Lift heavy weights to achieve about 8-12 reps. I mean heavy as in you're fuckin struggling at the 11th and 12th rep.
Do a PPL program
Push Pull Legs
So one day is Push, chest press, shoulder press, tricep extensions and other various exercises for those groups
Pull is biceps. back, traps ect
Legs, well, yeah, legs.
Legs being your biggest muscle group, you MUST ensure you go fuckin' hard out on them, because your body burns calories from fat to rebuild muscle, the more there is to rebuild in your sleep, the more you'll lose.
Mixed with HIIT training seperate from weights.
A fucking spot on diet, im talking 35% Protein
45% carbs and 20% fats, lots of veggies, no whites, all browns.
1. Read the sticky
2. Calculate your basal metabolic rate
3. Look at the labels of the food you eat
4. The sum of all you eat in a day must be less than your basal metabolic rate
5. Optionally do cardio exercise to burn extra calories
Yes, it really is that simple. Fuck diets, fuck retarded knee-busting cardio routines. How many times must this be asked.
>40 min of "weightlifting"
Weightlifting could be getting your fat ass out of a chair, post actual weights and routine.
Also if you really are fat you should have seen massive progress in 3 months if you're not retarded.