Concept2 Forum

Can someone make me a routine for losing body fat and gaining muscle. I am 16 and about 100 kg, I want to lose weight relatively quickly. Losing wight is my main priority and muscle gain will come after it, but I would like to start muscle building whilst I lose weight, but not focus on the muscles that much.

I have been going to gym for about a week now but do not have a routine, can someone make me a routine telling me what machines to use, what level, power or speed to use them for and how long to use them for. For weight how many reps and sets should i do on each machine and what weight should i start on.

Hi Moash, if you want a muscle building routine a simple Google search for beginners weight training routines will provide loads of options. There are too many to list properly here.

You are young so you should hopefully put on muscle fairly quickly, but you maybe a 'hard gainer' and it will be a struggle. Regardless, don't expect it to happen quickly so have a lot of patience; progress will be measured in months not weeks for muscle growth.

In terms of rowing, if you do lots of steady state sessions of 45 mins or longer at a pace that isn't too hard, but not too easy either, you should lose weight IF your diet is good. You can't out-train a bad diet. Cut out processed / junk food and sugary drinks & foods and eat lots of proteins and good fats

Good luck and stay patient. Anything worth having is worth the effort

Weight loss is really about diet, not what training you do. In order of importance here are my diet tips:

• Cut out sugary drinks (including fruit juice and tea/coffee with sugar added): if you haven't already done this this alone can perform miracles for fat loss. It can be hard at first (since you're likely addicted to sugar) but after a few weeks you get used to it and will feel much better for it too.
• Cut out as much other sugar* in your diet: ideally the only sugar in your diet should be from fruit. No cakes, no pastries, no sweets (candy for Americans), no chocolate, and no to the vast majority of breakfast cereals (seriously, look a the nutritional information for 99% of these: they're crammed full of sugar).
• Cut out as much processed food as you can: by processed food I mean most premade food. Learn to buy ingredients and make simple recipes from them. I realise that, since your 16, you probably aren't the one doing the food shopping in your home so you'll have to negotiate with your parents to get this one done.
• Eat vegetables: vegetables are, by and large, very low in calories and full of vitamins and minerals that you need. The more you eat these the better.

If you follow these four points then I can pretty much guarantee than in six months you'll have plenty a lot of fat.

As for training plans for building muscle, you can't go far wrong starting off with Starting Strength. You'll have to spend some time learning to do the big compound movements (squat, deadlift, bench and press) but the investment's worth it. If you haven't got someone to coach you I'd recommend doing barbell rows instead of power cleans as power cleans are a tricky movement to get right.

As Stu says, this is a long term project. If you think in terms of weeks rather than months (and for muscle gain, years) you're going to end up disappointed and probably give up. Be patient.

*Don't foot yourself by replacing sugar with honey. If your aim is weight loss then honey = sugar.

JerekKruger wrote:You'll have to spend some time learning to do the big compound movements (squat, deadlift, bench and press) but the investment's worth it. If you haven't got someone to coach you I'd recommend doing barbell rows instead of power cleans as power cleans are a tricky movement to get right.

This. It will also rev up your metabolism. Generally you can't drop body fat AND build muscle unless you're on PEDs or a newbie.