The best way to start your journey towards fitness is with a complete beginner’s program. There are many different types of programs out there, but they all have one thing in common: They’re not designed for you! You need to create your own personal exercise routine from scratch. That means no other than yourself! And it will take time and dedication. But if you stick with it, eventually you’ll get results that would make most people very happy.
If you want to lose weight, then you need to do some cardio first. If you want to build muscle mass, then strength training is what you need. However, when it comes to building muscle mass, there are two main ways of doing so: resistance training or compound exercises like squats and deadlifts. Resistance training involves using weights such as dumbbells and barbells while compound exercises involve combining several movements into one exercise. For example, you could perform a leg press and a seated row simultaneously.
In order to learn how to train properly, you need to read books and watch videos. These are all good things, but they won’t teach you everything. You need to practice what you’ve learned by doing it yourself. There is simply no substitute for things like experience and body awareness. You cannot learn how to squat by reading a book in the safety of your home, you have to go do it.
The same thing can be said for everything else in life, but that’s a different topic.
You want to get stronger? You want to build muscle?
Then you need to lift heavier weights. Heavier weight requires more strength and because of this you get stronger.
Sources & references used in this article:
Flexible nonlinear periodization in a beginner college weight training class by JM McNamara, DJ Stearne – … of strength & conditioning …, 2010 – cdn.journals.lww.com
Strength and conditioning: a concise introduction by PE Allsen – 2003 – Kendall Hunt
Kettlebell Turkish get-up: training tool for injury prevention and performance enhancement by J Cissik – 2019 – books.google.com
Judo Training Methods: A Sourebook by A Ayash, MT Jones – … of Athletic Therapy and Training, 2012 – journals.humankinetics.com