Best beginner workout program??

Best beginner workout program?? I'm 190cm (6'3) at 320 lbs (145 kg) I'm looking to loose weight and maintain/build muscle. Yes, I'm a fat slob now but in a year, godwilling that is not the case.

  1. 1 month ago
    Anonymous

    best thing to do would be reading the sticky before posting

  2. 1 month ago
    Anonymous

    At your weight you should just be walking or swimming, no need to wreck your joints with even more stress. The real work will be in cleaning up your diet, you're going to lose the weight in the kitchen.

    • 1 month ago
      Anonymous

      so your advice is, loose the weight and then lift. But if I dont lift whilst losing weight, I'll just look like jelly no? Wouldn't it be better to lift weights while losing weight?

      • 1 month ago
        Anonymous

        You've got a lot to lose. Body weight squats push-ups etc will probably be enough for a while for you. Should be plenty challenging. Chinups you likely would need to do assisted though.

        • 1 month ago
          Anonymous

          This guy is a gain goblin

          Do SS + gomad

          https://i.imgur.com/3nvm0aO.jpg

          Best beginner workout program?? I'm 190cm (6'3) at 320 lbs (145 kg) I'm looking to loose weight and maintain/build muscle. Yes, I'm a fat slob now but in a year, godwilling that is not the case.

          • 1 month ago
            Anonymous

            >Do SS + gomad
            fuck off. aint takin the bait gay

          • 1 month ago
            Anonymous

            Just squatting his own bodyweight is already 300+ lbs I doubt he has the streng h to jump into much more yet. Bet bodyweight is an issue for him. Most people that size struggle to get on and off the damn toilet.

  3. 1 month ago
    Anonymous

    you don't have any muscle, don't worry

  4. 1 month ago
    Anonymous

    As someone else said, just moving your body right now is ideal. You don't have the ROM to do the big compound movements properly and what muscle you have is probably limited. So:
    >Keto until about 250. Start heavy lifting then.
    >Buy bf scale
    >Keep it off. Hardest part.
    I was 352 at your height. Do it.

    • 1 month ago
      Anonymous

      >gives KETO has diet advice
      I'll do CICO instead

      • 1 month ago
        Anonymous

        If it works for you. Most people avoid keto because they can't stop cramming HFC into their lard rimmed maws.

  5. 1 month ago
    Anonymous

    greyskull was the first program I really followed and I made pretty good strength gains off of it. A mediocre program followed well is better than no program at all

  6. 1 month ago
    Anonymous

    It's important to manage your expectations. As some have said, just get your body moving in which long walks or swimming really is more than enough to start. After you've established consistency look into getting your major compound lifts (sticky) with good form down pat, research progressive overload, and paired with nutrition it's going to really come together.
    Controversial but workout plans come second to diet. All your work can be undone in the kitchen if you're neglecting proper nutrition. Really start small here too though, if you can commit to replacing processed calories with whole foods and cooking the majority of what you eat with a focus on protein you're already going to see a huge fucking difference. I'm not an expert, the world of nutrition is massive but research macros at least for an example of how not all calories are created equal for your goals. Maybe try and not end up with an eating disorder if you can help it but I'm not one to speak lmao.

  7. 1 month ago
    Anonymous

    do ppl or arnold split and just lift high reps and volume. lowest set should be 8 reps, highest up to 20 reps for some leg machines. try to take 1-1.5 minutes between sets as well. progress by adding reps or sets to the lifts until a few extra added then return to beginning and add weight
    having big compound movements in there would be good but if you cant get the form right due to being fat than just doing machines is better than nothing. also try to do 30+ minutes of low intensity cardio per day, whether some swimming, biking, rowing machine, walking, whatever. easy way is to just do 10 minutes of walking in the morning, 10 at lunch time, 10 at night. after meals is best

    • 1 month ago
      Anonymous

      >ppl or arnold split
      >for an obese beginner
      You trying to kill the poor fuck?

      • 1 month ago
        Anonymous

        i was taller and heavier than him and it worked for me. if he just goes a little lighter weight or longer rest than normal for first few times then he will be fine. doing high reps and lower rest time is great for losing weight though and definitely easier than trying to run it off or whatever

  8. 1 month ago
    Anonymous

    I didn't start as a fatty but IST's grey skull lp worked for me. Just don't do it for more than 6 months unless you're still making gains every session

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