Wanting a good exercise routine to lose weight and gain muscle

I started the Primal diet about 4 years ago. High protein, medium carbs but full fat (Greek yogurt and things like that) the full fat part is supposed to stop refined sugar cravings. I didn’t really need to lose weight but I did but more importantly it has regulated my body weight so I just maintain that without any bother. There’s a book called the Primal Blueprint by Mark Sissons, in there you’ll find recipes and information on the foods to cut out and introduce. It’s a very quick way to detox and lose weight, if I found I was losing too much I just upped my carb intake. 

good luck

 I started with a mix of cardio (running or cycling) and simple strength training at home. I found YouTube videos super helpful for workout ideas.

aye body recomposition i think its called.

Caelus said:

buy some weights at home, use the weights daily each day, easier to do while doing something like watching tv where youd be doing nothing anyway but watching the tv, you can fit it in at same time as that and not really need to change your life around, it just slots into a already passive thing.

not sure about losing weight.... you might actually gain weight as muscle is heavier than fat, dont let that discourage you because despite gaining weight you will be losing fat losing inchs and gaining muscle that burns fat passively all the time like a engine.

Actually good advice. It's cheaper than a gym membership to just buy the weights once for home use. Also not only do you not lose weight because muscle weighs more than fat but you won't necessarily lose size either. It's more like body shape that changes. And to be comfortable it's worth getting larger shirts because all my friends who I lift weights with to stay fit have bigger arms than before they started, same as me.

buy some weights at home, use the weights daily each day, easier to do while doing something like watching tv where youd be doing nothing anyway but watching the tv, you can fit it in at same time as that and not really need to change your life around, it just slots into a already passive thing.

not sure about losing weight.... you might actually gain weight as muscle is heavier than fat, dont let that discourage you because despite gaining weight you will be losing fat losing inchs and gaining muscle that burns fat passively all the time like a engine.

The two goals are reached by different means. Aerobic exercise is good for general health, especially heart and lungs, but it is not especially good for losing weight, controlling your calorie intake is much more efficient for losing weight than any type of exercise. Muscle bulks through the splitting of myofibrils, so in effect muscle increases in mass as a response to damage. Extreme muscle loading hypertrophies the muscle loaded. Loading of muscle is usually achieved through weight lifting or similar work against resistance. So, you need to have a relatively low calorie, but relatively high protein (to be incorporated into the extra muscle) diet, combined with weight lifting and working your muscles against a resistance until you experience a certain amount of muscle ache, do this repeatedly.

Start with cardio, secure that, then strengthen yourself..

Do rowing and walking warm up, for ten minutes each, do it in intervals until you can do it in one.  
You’ll know you’re doing it right, when you’re sweating bullets and aren’t really feeling exerted, it’s actually pretty-strange because when I ran for performance I didn’t sweat that much.. 
Do 30 minutes of resistance training all round, 5 minutes of attempting negative pull-ups, 15 minutes of deadlift.

Eat cereal an hour before, eat a banana 30mins before, drink plenty of sips of water during, eat banana and chocolate milk after, eat a load of scrambled eggs on toast with avocado and some cayenne pepper (if you’re not allergic) 30 minutes later, wait until evening (meaning that you’ll be hangry all afternoon because if the lack of carbs) and eat a regular meal. Rinse and repeat 5 days a week.

In a month or two you won’t need intervals..

Thats what I did, and I went from not exercising for 4-6 years, to meeting Royal Marine requirements save for Pull ups in two months..