Add weights when doing squats. It intensifies it. A tip for weight lifting is that if you can finish your reps without breaking a sweat then the weights are too light. And If you can't make it half way through your reps then it's too heavy. Do cardio and strength training. Since you're not looking to lose a lot of weight, go easy on the cardio and use strength training to tone up. You'll still lose weight because as you build muscle you're breaking down fat at the same time. Since you just started working out, don't work out too hard because you're body isn't use to that amount of stress yet. Oh and most importantly, eat clean. I can't stress that enough; 80% of your ability to lose weight or get the body you want will depend on what you eat. Remember to always eat breakfast and before you workout and not to skip meals. If you have any other questions feel free to ask :)
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If you are in a gym, tell them your goal and they will make a dedicated program for you.
U might be happy with ur weight but u started training now so don't be thrown off when it fluctuates up and down, most likely u gain weight cause muscle weighs more than fat, u should do some weight training and cardio, improving ur fitness. Say u want t o improve ur mile endurance for example u should run 2 mile thus increasing ur fitness. increasing fitness
(Aerobic zone or "target heart rate zone"
Most effective for overall cardiovascular fitness. Increases your cardio-respitory capacity: that is, the your ability to transport oxygenated blood to the muscle cells and carbon dioxide away from the cells. Also effective for increasing overall muscle strength. 70-80% 152 – 166) (from www.runningforfitness.org/.../hrzone)
An old saying... "feel the burn". The burn is lactic acid. As long as you feel it by the end of the set, reps don't matter.
And no deprivation diets. Eat a lot of everything and drink a gallon of water a day, no shit.
You'll get a lot of cap from people sometimes, but who pays your gym membership?
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Wow that's a lot of squats! Make sure to allow your muscles to heal before you do them again.
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