Gaining muscle/ loosing fat

_samm_18 · September 2017

Hi I'm new to the fitness lifestyle I've always been active playing soccer or swimming when I was younger, but now I'm 26 and I have a desk job so I see my body changing very fast. I also shattered my ankle 7 months ago and had surgery. I started going to the gym and I try to lift heavy weights. Any recommendations on how to much weight and reps are necessary to get the right squat session in? Thank you!

JJBCPP · September 2017

Go for the classic 5X5 (https://stronglifts.com/5x5/) It is a free program and has all the lifts, rep ranges, and weight increases laid out on a weekly basis. It is a 3 day a week program and will burn calories and build muscle like crazy.

_samm_18 · September 2017

Thank you so much I will check that out!

jdlobb · September 2017

I started with this 4 week plan from M&F

http://www.muscleandfitness.com/workouts/workout-routines/complete-mf-beginners-training-guide-0

It gets progressively harder, and more frequent, and rotates you through all the muscle groups. It really helped me get into the habit of going to the gym.

Gaining muscle/ loosing fat

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