Some information about me:
- 26 years old
- 90 Kg
- Nearly no muscles, just all fat
- Big belly
- little endurance
- No sport for the last 10 years
- Home Office job + PC player (So sitting all day long)
My endurance is kind of strange. I can ride my exercise bike for an hour max on easy settings (This is still very hard for me) but when I try to run at a low speed I need to take a break after 1min-2min because I am already out of breath.
What would be my goal?
I want to get my body in better shape. I look like a big potato bag. So I would focus on converting my fat to muscles. It would also be nice to lose a bit of weight.
So in order it would be:
- Losing belly fat
- Get more endurance so I can have the endurance of a normal human
- Lose my round face shape
- Losing optical weight (So I don't look fat. I don't care if I still weigh 90kg but look good)
What I have for training:
It would be really greate if I could do my training at home. I have those things to work with:
2x 3Kg dumbbells
Yoga mat for exercise on the ground
fitness arm watch that can keep track of my pulse. I don't know if that can be helpful but it has a "zone minutes" function that counts how many minutes I am at a BPM of 120 (low) and 140 (high)
My self created training plan:
I have an training app installed and created a training plan. I have no clue if thaia plan is even good but here is the information:
|Close grip chin-up, 3 sets 2 reps||1 hour exercise bike||Dumbbell standing one arm extension, 6 sets 15 reps||1 hour exercise bike||Crunch floor, 3 sets 10 reps||1 hour exercise bike|
|Sit-Up, 3 sets 10 reps||Dumbbell concentration curl, 7 sets 15 reps||Dumbbell bench press, 3 sets 15 reps|
|Dumbbell bench press, 3 sets 15 reps||Dumbbell arnold press, 3 sets 15 reps||Dumbbell bent over row, 3 sets 15 reps|
|Dumbbell bent over row, 3 sets 15 reps||Dumbbell bent over row, 3 sets 15 reps||Dumbbell arnold press, 3 sets 15 reps|
|Dumbbell arnold press, 3 sets 15 reps||Dumbbell bench press, 3 sets 15 reps||Dumbbell concentration curl, 7 sets 15 reps|
|Dumbbell concentration curl, 7 sets 15 reps||Plyo push up, 3 sets 10 reps||Dumbbell standing one arm extension, 6 sets 15 reps|
|Dumbbell standing one arm extension, 6 sets 15 reps||Crunch floor, 3 sets 10 reps|
What I want from you:
Is that a good training plan I can follow for the next month? I already tried how hard it is to do a single day (Till now I didn't do training for more than 1 day in a row because of laziness..). 1 Hour on the exercise bike is pretty OK. I am very out of breath at the end but I can do it with a bit of willpower. The dumbbell exercises are also OK, and strangely not even that tedious. After training my arms feel a little bit tired but that's about it. Do you have any exercise I need to implement in my plan to get better overall training?