app routine programs VS experience

[alexvega]

hi everyone, after some years wasted in bad habits and alcohol, i want to come back to the gym, i have see some app that may help me, but i would like hear you commets,
or suggestion, too if any can help me to make a program i will a ppreciate-
i'm 47 yd, 109 kg, 5.8 tall. thanks

 

[Montego]

hi everyone, after some years wasted in bad habits and alcohol, i want to come back to the gym, i have see some app that may help me, but i would like hear you commets,
or suggestion, too if any can help me to make a program i will a ppreciate-
i'm 47 yd, 109 kg, 5.8 tall. thanks

What are your goals?

 

[REHH]

What are your goals?

Yes give more info

 

[alexvega]

thanks! well i need to loss fat and gain muscle mass. i know its hard to come back to those lovely years ago with density and big, but may be looks healthy with some muscle

 

[alexvega]

hello brothers i?m back to ask for inf that can help me, my target its to get i shape, and lost fat,
this is my question should i do cardio or do gym ? thanks

 

[Peterkay]

hello brothers i?m back to ask for inf that can help me, my target its to get i shape, and lost fat,
this is my question should i do cardio or do gym ? thanks

You can start with a basic weight lifting program and do some cardio either after a workout or on rest days. A basic 5 x 5 program 3 time per week is great for starting - google 5 x 5 routines and choose 1 that suits you.

 

[Peterkay]

You can start with a basic weight lifting program and do some cardio either after a workout or on rest days. A basic 5 x 5 program 3 time per week is great for starting - google 5 x 5 routines and choose 1 that suits you.

Most importantly I forgot to mention diet. You cannot lose body fat with workout and cardio alone. You have to eat in a calorie defecit. See the post "Read Me First - Homework #1 for Newbies" also the thread psted by Derek Wilson on Losing fat while gaining muscle.

 

[Big Smoothy]

hello brothers i?m back to ask for inf that can help me, my target its to get i shape, and lost fat,
this is my question should i do cardio or do gym ? thanks

I do mostly weights and some cardio. Cardio 2 times per week. Weights about 4-5 days per week.

Everyone is different.

And remember that ol' saying: diet is everything.