what to do: gain weight or burn fat?!

A

agon

0
hi all,

Your help is needed: I am lost with overdose of information, so looking for somebody who can help me to structure it a bit

I am male, aged 31, 5' 9", weight 168 lbs

trick is that I have quite contradictory(?) goals:

1. Lose 5-7 kilos I got year ago after I quite smoking
2. Gain muscules (have quite weak arms and chest now)
3. Improve overall "sustainability" (well, point here we are not getting yanger and I DO feel that I am getting tired much quicker than before)

What I was doing (and doing now) was more for fun:

pool once per week, gym 2 times per week (runing + a bit of weights), bycicle to-from work (when the weather allows to, which is rare case here :)). Well, as I said, I just feel better after
this stuff :)

I do not count calories and do not have any specific diet but avoid food which is generally considered "not healthy enough :)": junkfood, soda, meals with fat, suggar, etc


=

So, what puzzles me is what exactly and in what sequence should I do: focus on the fat burning first and then go for a muscle training, should I combine it somehow, should I count calories, any advise is welcome!

please recommend where to start/what to read/etc
 
I would advise against performing cardio and weight training seperately. Rather, combine the two in the form of High Intensity Inverval Training. This is the most effective method to both burn fat, build muscle, and increase your resilence. My favorite method of interval training is to use kettlebells. If you have any questions or need any more advice on what to do, let me know
 
It looks to me like fat loss should be your primary goal right now, but weight training can be part of that mission - in fact, it must -

But focus on your eating and workout regimen for now until you feel you're happy with your body fat percentage - then sensibly, up your lean calories as you look to gain muscle more quickly -

Hope that helped!
 
thank you guys for your advises!

so, after your feedback and some reading as well I decided to structure my training fo a next couple of months like this:

3-4 times per week/one hour, alternate weight training (with focus on fat lose - more reps, etc) with cardio (HIIT or swiming). Meaning, on Monday I do weights, on Wensday HIIT, on Friday weights and so on..

will it fly?
 
What's your training been like over the last couple months? If you've been exercising regularly in that time, your plan sounds good. If not, don't do HIIT - stick with lower intensity intervals for a month or so before upping the intensity. Programs should always start out light to prevent injury.
 
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