killatopak
Gold Member
Hello everyone. Total beginner here.
I was hoping for some advice while I’m still new so I won’t fuck up my body.
I basically only have dumbbells at home so I made do with it and plan on getting a gym membership on January so I’ll be with the new year people.
Anyway I’ve trained for a month with the goal of weight loss but I heard newbie gains are really good so I might as well do them both while I’m still new. My goal is to lose 5-10kgs.
The problem that I’m dealing with is I basically trained just upper body for the whole month everyday with no rest day which I found out was bad. I mean I didn’t have any lingering pains the day after so I thought it was fine. Pump and some soreness after the workout is there but not the day after.
I was doing circuits. With 4 circuits of everything here.
10 reps dumbbell row
10 reps of kettlebell swing but with dumbbells.
10 reps of lateral raises
10 reps of bicep curls
10 reps of overhead press
10 reps of bench press
10 reps of chest flies.
I do fine on all of them except for the bicep curls and overhead press. My left arm fails around 9-10 at the 3rd or 4th circuit and once I increased the weight once it fell back to 7-8. The right arm was still able to do the complete set but I don’t really want to have imbalanced arms.
I don’t even know their names. I just googled them just now to know. About my form, I just asked my sister who goes to the gym to correct me.
I do 9km walks once a week.
I just eat once a day since I’m on intermittent fasting and generally don’t feel hunger so I’m good with that. My meals though are just whatever my family has cooked up and two scoops of whey for protein. 50g of protein for 144g of the powder.
I do cheat on my diet in a form of iced salted caramel coffee and a piece of cream cheese waffle at coffee shops twice a week at most.
I know I need rest and change my routine. I just don’t know what to replace it with.
I was hoping for some advice while I’m still new so I won’t fuck up my body.
I basically only have dumbbells at home so I made do with it and plan on getting a gym membership on January so I’ll be with the new year people.
Anyway I’ve trained for a month with the goal of weight loss but I heard newbie gains are really good so I might as well do them both while I’m still new. My goal is to lose 5-10kgs.
The problem that I’m dealing with is I basically trained just upper body for the whole month everyday with no rest day which I found out was bad. I mean I didn’t have any lingering pains the day after so I thought it was fine. Pump and some soreness after the workout is there but not the day after.
I was doing circuits. With 4 circuits of everything here.
10 reps dumbbell row
10 reps of kettlebell swing but with dumbbells.
10 reps of lateral raises
10 reps of bicep curls
10 reps of overhead press
10 reps of bench press
10 reps of chest flies.
I do fine on all of them except for the bicep curls and overhead press. My left arm fails around 9-10 at the 3rd or 4th circuit and once I increased the weight once it fell back to 7-8. The right arm was still able to do the complete set but I don’t really want to have imbalanced arms.
I don’t even know their names. I just googled them just now to know. About my form, I just asked my sister who goes to the gym to correct me.
I do 9km walks once a week.
I just eat once a day since I’m on intermittent fasting and generally don’t feel hunger so I’m good with that. My meals though are just whatever my family has cooked up and two scoops of whey for protein. 50g of protein for 144g of the powder.
I do cheat on my diet in a form of iced salted caramel coffee and a piece of cream cheese waffle at coffee shops twice a week at most.
I know I need rest and change my routine. I just don’t know what to replace it with.
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