A lot of people started workout with a very clear mission which is to get the body that they dream of every night. To be quite frank, the industry itself will try to tell you that you need to take certain supplement to get there?
As a starter, you might get confuse on those stuffs. First, you get fucking sick on MACROS.
1. What is Macros?
Ok, lets get it straight. I don't want to be too lengthy on this and it might get you confuse way more. So 3 basics, The CARB, PROTEIN and FATs. They can tell you bunch of lies to take their supplement but in the end of the day, all you need is to hit your calories by varying this 3 types of macros. Simple enough , these 3 basics can generate energy for you. Cool?
2. How much calories should i take?
Easy :
1. open browser
2. Google
3. Fitness calculator
anyone of those calculators will do , they uses the same formula all the way
i would recommend scooby's website as his calculator has a lot of information. All ya need to do is just get there and key in your weight and height.
3.Workout
What type of workout should i do?. Depending on your goal either to gain size or lose fat. For beginners whom wants to get bulkier before shredding the fats off, I recommend compound movement exercise.
For beginners who are looking for fat loss, i still recommend compound movement exercise but with an add on in Cardio and HIIT exercises will help
4.Which gym to go for?
Any gym will do. You just needa make sure that the gym has enough bars and plates because that is all you need.
5.Isolation?
Some Isolation exercises might help but don't get too obsess with it first. Just focus on the compound movement exercises. 1 or 2 isolation exercises to hit what is lacking in the workout are acceptable . Trust me, isolation are not mend to be done in a large volume
6. How do my workout plan should look like?
It is depending upon you. I would highly recommend a full body workout with 3 times per week or a Lower upper with 4 days per week and a PPL program (push/ pull /Legs). You don't need to workout like professionals 6 times per week with 1 rest day . The reason is that , you will found out those crap the fitness industries created to cheat you.
7. Reps , sets
This has a long explanation. I would recommend a 5x5 program (5 sets and 5 reps each) , as it is just about the right amount of volume and intensity for growth and fat loss. With fat loss , i would still recommend a 5x5 program. Additional HIIT and cardio would do the work and you need to monitor the calories intake.
8. How long per workout session?
Just take the time you need . Some say 45 minutes , some say an hour and some even goes up to 2 hours. If you are doing compound movement exercises with 2-3 minutes( its not long in compound exercises, trust me) 45 minutes is certainly aint enough. it may reach 1 hour and sometimes even an hour and a half. So, just take your time.
9. Post workout and pre workout.
Post workout: high protein and high carbs ( immediately or asap)
pre workout: high carbs , sugar, caffeine ( 45 minutes before)
10. Sleep
Any sleep above 6 hours are recommended . 8 hours is just a benchmark.