Best thing to do is to make an appointment with a personal trainer.
don't bother. there's plenty of widely available information on the internet. My advice would be...
- decide on a goal, you can't reduce fat and gain muscle without steroids. People will disagree but it's fact. To grow you need to be in a calorific surplus, to lose fat you'll need to be in deficit. Trying to lose weight and gain muscle is like trying to fill a bucket of water up while cutting a hole in the bottom
- train with weights 3 times a week, focus on the big compound movements... squat, bench, deadlift, rows, chins, military press etc... things like curls and other isolation exercises won't get you far
- sort your diet out, eat good proteins, good, non-refined carbs, low trans fats. Supplement with whey protein, nothing else at the beginner stage is necessar. Make sure you get 6 or so protein sources a day at around 30-40g protein a pop
-pre WO, have a nice meal with slow burning carbs and a protein source about 9 mins before training. post WO, have a protein shake with some simple sugars in, so that the body can replace its depleted glycogen stores. What your body needs most after a workout is actually sugar, THATS why you feel drowsy or tired after you work out, not because you need protein.
- Don't worry what anyone else is doing in the gym, do your own thing, stick to it, eat and sleep right and in time you'll make good gains
This is all coming from a competitive powerlifter, with a background in MMA, bodybuilding, olympic weightlifting, American Football and recreational training.
