best you can do is to lift weights... especially if you want to remove your man boobs...
Search ka bro sa internet lalo na sa Mens Health or Bodybuilding.com ng mga programs na pwede mo gawin lalo na pag nagsisimula ka plang...
eto sample ko sayo:
Wholebody exercise - MWF
Monday
- Squat (2-3 sets, reps 8-10)
- Bench Press (2-3 sets, reps 8-10)
- Barbell row (2-3 sets, reps 8-10)
- Military press/Overhead press (2-3 sets, reps 8-10)
Wednesday
- Deadlift (2-3 sets, reps 8-10)
- Bench Press (2-3 sets, reps 8-10)
- Barbell row (2-3 sets, reps 8-10)
- Military press/Overhead press (2-3 sets, reps 8-10)
Friday
- Squat (2-3 sets, reps 8-10)
- Bench Press (2-3 sets, reps 8-10)
- Barbell row (2-3 sets, reps 8-10)
- Military press/Overhead press (2-3 sets, reps 8-10)
Mapapansin mo Squat at Deadlift lang binago ko diba? Mahirap kasi pagsamahin yan in a one routine, although pwede naman kung kaya mo na
Now on the following week mo, unahin mo si Deadlift for monday then Squat for Wed and Deadlift again for Friday... irotation mo nalang sila as needed
About cardio, you can run for 5-10mins pre and post workout, depende sayo, or gawin mo cardio mo on saturday or sunday...
This routine compose of compound exercises (targeting multiple muscles in one exercise). This is good for beginners para masanay katawan mo.
Para sa bigat, magsimula ka muna sa magaan, remember sa weight lifting, napaka importante ng FORM. Perfect form will result to faster muscle growth and avoids injury (google mo nalang mga forms).
Do this for 8-10weeks, then saka ka na mag SPLIT routine (one or two muscle group per day).
AND! remember sabi ng mga expert ang gym ay 30% lang ng body composition mo... 70% is the food intake... so watch out what you eat... pwedeng ganto gawin mo:
Gym day = normal to high carbs; high protein and fiber foods
Normal day = low to medium carbs; high protein and fiber foods
Sana makatulong ito