My body is like this ever since i lost 36 kg a year ago : https://1drv.ms/u/s!AvIT2Y7GmEM6gTDTJsn5RJDAH5w3 Please , can someone give me some exercises , or any true and tested methode to improve my body in home (since covid 19 is all around us ).
This is too broad to answer but let's start with a 3 day a week full body workout..
Each day do all of these: 1 horizontal pull exercise(rotate horizontal pulls with vertical pulls) 1 horizontal push(rotate chest exercises and shoulder exercises) 1 Quad exercise 1 Hip dominant exercise(rotate hip extension and knee flexion exercises)
your exercises depends on your budget..
No money? Bodyweight exercises
Little money? Resistance bands, super bands, etc.. these go up all the way to 150 and you can combine them to go up to a 1000. You can literally workout your entire body
Some money? Buy a barbell, bench, power rack, and adjustable dumbbell handles that you can add weight yourself to, plus several weight plates. Dumbbells and barbell exercises (also known as dumbbar) are all you need to get built. This is the preferred approach and the most realistic
Lot of money? Invest in a gym room and do whatever you want.
Diet: because you're skinny fat thats a sign that youre insulin resistant, not a good thing!! No matter what you're diet is, whether you're bulking or cutting, get rid of all saturated days, sugars, and junk food. Just eat clean
You cannot do specific exercises to fix belly fat.. mainly because spot reduction, or exercising a part of your body to burn more fat in the part of the body, simply doesn't exist. So cutting calories and junk food are the keys. A good mix of cardio, both high and low intensity such as jogging and jump roping can be added to help lose weight.