BEST Workout & Diet ADVICE for DATING | How to Build Muscle & Lose Fat FAST

First, lifting weights.

• For the first month, lift 3 days a week. Do 4 sets of each exercise, 10 reps per set, 2 minute rest between sets, so your body can get used to weightlifting. If the only weight you've ever lifted was your ---- last night when you were on Pron hub, you don't want to hit the gym and start lifting heavy as ---- on day 1, because it'll be bad for you. • You should do compound lifts. This is ---- that hits multiple muscles. Examples: Bench press, deadlift, military press, squats. • That's it. • Once you’ve been lifting for awhile, you want to up the intensity and start lifting heavier. Doing anywhere from 5-8 reps per set. You also want to split up your schedule to hit two muscle groups a day. This is what my schedule looks like: Monday: Chest & Triceps, Wednesday: Back & Biceps, and Friday: Shoulders & Legs. Some people like to do one muscle group a day and that’s fine, but I'm gonna recommend doing 2 a day. • The most important thing to keep in mind is to that you want to hit about 12 sets per muscle group.

So for chest you could do incline bench press, flat bench press, and chest dips, each for about 4 sets. • Bonus tip: You only need to lift for 1 hour max each time. Being in the gym for 2 hours a day is pointless especially for beginners and intermediates. Second, cardio. • A lot of guys who lift don't do any cardio, but I like to do it for a couple of reasons: (1) Burning calories through cardio is a lot more fun than eating 1 less meal each day, and (2) It's good for you to stay fit anyway. If you get winded running half a mile, you're still gonna look pretty stupid regardless of how good your six pack is and how big your biceps are.

• During your first few months of lifting, I recommend doing cardio 3 days a week, AFTER you lift, for about 20-30 minutes. Just jog on a treadmill, do the elliptical, have --- with some hot girls, whatever you feel like, switch it up and use it as an opportunity to try different things. • Once you've been working out for awhile, you can ramp up the cardio. I like to do interval training, which is where you go fast and slow in intervals. For example if I'm on a treadmill, I put it up to the max speed and do that for 20 seconds, then I cut it down to a powerwalking speed and do that for 40-60 seconds, and repeat that cycle 10-15 times.

That's it. You can do it on a treadmill, or outside, or on the elliptical or the bike or any machine other than the stairmaster. I like to do this for 2 reasons: (1) it's a lot more fun, (2) it doesn't take up as much time, and (3) it allegedly burns a higher percentage of fat than regular cardio. I say allegedly because SOME people disagree, but I've ALWAYS had better results with intervals, so I recommend it. Just keep in mind that you should start intervals once you're already used to lifting, because it is a lot more intense than regular cardio which means it can cut into your recovery, so if you're just starting out you don't want to go too hard or you can get injured.

Third, diet. • For your diet, all you really need to do is: (1) Eat healthy stuff . Don't make a big deal out of this, just eat stuff that you think is healthy, like vegetables, fruit, potatoes, rice, beans, and so on, and avoid stuff that you think is unhealthy, like candy, soda, and cheetos. You don't have to over complicate it. (2) Take a general estimate of how many calories you eat right now. If you eat a pretty regular diet it's probably about 2000. If you eat 3 meals a day and you also pig out on snacks while you watch Netflix at 2am, then it's probably about 2500. Now, when you start working out, you want to put on muscle, so you're gonna eat about 500 calories more than you usually do.

As long as you work out hard, do your cardio, and eat clean, you'll either gain very little fat, or no fat at all, so you don't need to worry about that. If you do find yourself putting on fat, then don't even worry about it, it just means you're eating too much, so all you need to do is cut down on how much you're eating, and that's it. (3) If you're already fat, and you want to lose fat, then instead of adding 500 calories to your current diet, just subtract 500 instead. Simple. You don't have to count calories, you can just eyeball it, but if you feel like you're not seeing results fast enough and you want to do it then go for it. So that's pretty much it. In summary, lift 3 times a week at first, then progress to 5 times a week. Do intervals for cardio. Eat 500 calories more, or 500 calories less, depending on whether you're currently skinny or fat.

As found on Youtube