I want your recommendation

AmroKhan

Here is my buddy test and I would like your recommendation how to reach to a good goal my age is 35

AnnPT77

Well, that depends on what you'd personally like to achieve, doesn't it?

If it were me . . . and BTW I was at about the same BMI when I started, just over thing line into class 1 obese:

Sensibly moderate calorie deficit for fat loss, overall good nutrition especially but not exclusively adequate protein, good progressive strength training program to preserve existing muscle, adequate cardiovascular exercise to create/sustain cardiovascular health. Focus on finding new, relatively happy long term habits. If that's a lot, phase it in gradually and manageably until it gels as an overall set of routine habits.

Do that until well within a health weight and body fat range. After that, goals matter even more, but it's going to be eating somewhere near maintenance calories (possibly a small bit over if gaining muscle mass is a primary goal), probably keeping up progressive lifting (again, if muscle or strength gain is in the goal set, or maybe even athletic performance), still overall good nutrition, still some cardiovascular exercise (more of that if your goals are in that domain).

Just my opinions, though.

I pretty much did all the things in that first big paragraph. In maintenance, I'm more focused on health and performance in my beloved strength-y cardiovascular sport, so my personal habits reflect that, except for the part where I'm not lifting as much as I should be given my goals. I'm not about to suggest others behave like me when they ask what to do, though.

Best wishes!

AmroKhan

Thanks @AnnPT77
I wonder what would be the 4 days Excersises should be like based on that BMI and weight

AnnPT77

AmroKhan wrote: »

Thanks @AnnPT77
I wonder what would be the 4 days Excersises should be like based on that BMI and weight

Exercise choices don't really depend on BMI and weight.

They depend on athletic, fitness or body composition goals, and personal preferences.

The generic official recommendations for general good health tend to be two general things:

1. 150 minutes of moderate intensity cardiovascular exercise per week, or 75 minutes of more intense cardiovascular exercise per week, or a proportionate combination; ideally spread over at least 5 days a week.
2. Two days per week of some type of strength exercise.

The cardio can be anything you find enjoyable, or at least tolerable/practical: Walking, running, biking, swimming, lots of kinds of dancing, some martial arts, skating, canoeing/kayaking/rowing, gym cardio machines, group exercise classes, games like ping pong or tennis or basketball or ice hockey (etc.), and more.

The strength exercise can be anything that challenges current strength, but some common choices are lifting weights, doing bodyweight exercises, or some forms of calisthenics. There are strength programs other MFP-ers have enjoyed here:

https://community.myfitnesspal.com/en/discussion/10332083/which-lifting-program-is-the-best-for-you/p1

If a beginner, start with type, amount, and frequency of exercise that's manageable but also somewhat challenging. As you do that, it'll get easier as you get fitter, which means it's time to increase duration, frequency, intensity or type of exercise to keep a manageable challenge in the picture.

The "manageable" part avoids overdoing, counterproductive fatigue, and injury risks. The "challenge" part creates fitness progress.

If your goals are about a specific sport, learn about training for that sport. If your goals are about increasing muscle or strength, focus on strength training as the priority (but still do some cardio in the long run for health). If your goals are mostly about health and general fitness, find something you find fun, so you'll want to do it regularly.

That's about all I can say without more info. I know this is challenging if you haven't thought much about it before, but you are the one who will need to decide what you're trying to achieve by exercising. That will suggest what exercise to do. If not sure, experiment, give a few things a fair try one at a time. Stick with several sessions for things that seem difficult (but not injurious). Many things feel nearly impossible at first, but get achievable in a few sessions. Some things that are easy right away get boring fast.