Advice on starting a training regime

N

Nandoo

0
Hello!

So for now I can't really exercise due to a sore muscle in my leg but it will be fixed within a week so I've decided to make the most out of my summer vacation to get some muscle and lose some weight, to do that I need your help.

I'm looking to develop a training program that I can do every morning (from 8am to 12am). I want to include a lot of cardio and muscle training (so I gain muscle) and also a balanced diet with good low calorie muscle building food. I know it may be a lot to ask for someone to help but I just need some help, mainly with what exercises I should do to get a full body workout, keeping in mind that I have no weights of any kind.

In short:
- I'll be training from 8am to 12am;
- I'll do a lot of cardio (mainly jogging) and need to know what exercises to train the muscle throughout the whole body;
- Also what food that is easily prepared that is nutritive and gains muscle;
- Any other tip would be very appreciated; :D

Thanks in advance,
Nando
 
Four hours is WAY to long to be working out.

Doing ALOT of cardi is going to keep you fomr gaining a lot of muscle.

Full body weight routine 3 times a week. HIIT 3 times a week.
 
Thanks for the quick response.

I wasn't going to go exercise for 4 hours, I just meant that I had that free time.

But if I want to first lose weight and then gain muscle should I still do more cardio than muscle?

And could you help me out in just one small thing, is there any training regime that can train the hole body without having to give use, at least, weights.

Thanks for your help,
Nando
 
I am not sure I understand the last sentence. If you mean without weights...yes. Google "Death By Bodyweight".

If you want to lose weight I would do 3 days of full body weights, or Body weight work, with 20 minutes of Steady cardio afterwards, Then on off days do 20 minutes of HIIT or some Tabata style cardio work. (Gogle can help you understand that if you need)
 
That's exactly what I meant. :) (I sort of forgot a word or two on that last sentence)

Do you mean 3 days in a row or each week? On and off with the HIIT and Tabata style cardio?

Thanks for the help
Nando
 
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