Morning everyone.
Several years ago due to stress eating, etc. I gained weight to 90kg. Then I decided to lose weight. At first after several months I lost to 80kg, then plateaued for a long time, around 1 year ago started more exercising, etc. then lost to 70kg, recently started going to gym slightly, etc. just lost to 67kg last month. To be honest this was from 2022 so quite a long time. However, the way I lost them is through reducing junk food, eat less, running, walking more, but few strength training and gym. I did notice that, for the same HIIT session that I practice on Youtube, several years ago i could only do 10-15 minutes max, but now I can do 20-25 just fine. Height is 1m70cm. Waist measurement is 86cm (not sure about the accuracy). I haven't used food tracking, etc. at all and not sure how to do it right. But my face still looks fat and not so different from before tbh. I hope to be able to lose fat, gain muscle and look more fit. I tried to search around and it is said online that i should add strength training and go to the gym. I saw a recommendation for exercising (okay i admit that I asked ChatGPT for that):
Day 1 – Upper
- Bench Press – 4 x 6–8
- Incline Dumbbell Press – 3 x 8–10
- Shoulder Press – 3 x 8–10
- Lateral Raise – 3 x 12–15
- Tricep Pushdown – 3 x 10–12
Day 2 – Lower
- Squat – 4 x 5–8
- Romanian Deadlift – 3 x 8–10
- Leg Press – 3 x 10–12
- Hanging Leg Raise – 3 x 10–15
- Plank – 3 x 30–60s
Day 3 - Rest/light cardio
Day 4 – Upper
- Pull-up / Lat Pulldown – 4 x 6–10
- Barbell Row – 3 x 8–10
- Seated Cable Row – 3 x 10–12
- Face Pull – 3 x 12–15
- Bicep Curl – 3 x 10–12
Day 5 – Lower
- Deadlift – 3 x 5
- Bulgarian Split Squat – 3 x 8–10 mỗi bên
- Leg Curl – 3 x 10–12
- Calf Raise – 3 x 12–15
- Ab Wheel / Crunch – 3 x 12–15
Cardio: 2-3 times a week.
Can anyone give me advice for the road forward ? Should I add walking (e.g. 1-2 hour a day), etc. ? Much appreciated.