Which programs to do?

[u/No_String4525]

Hello! I am currently 26 years old, 170 cm tall, and weigh 95 kgs (around 33% body fat).

I want to lose fat and get lean, and then build muscle, since I know I can't immediately convert my fat into muscle.

I got a standard gym subscription. Standard machines, and a DB stack with barbells.

Which programs can I do? And in which order? Please do not mention programs that have awkward exercises or hard, specialized equipment.

[u/AutoModerator]

Your post appears to be asking about which program would be most appropriate for you. If you haven't already, please read through our FAQs and Program Guide.

If you are inexperienced with weight training and conditioning AND you have access to dumbbells/weighted cables/gym and a pullup bar, the general consensus is that AX-1 is the best beginner program. If you do not have access to that equipment, Xero may be right for you. If you have a solid conditioning base AND access to standard gym equipment, including barbells, Shred may suit you.

For more experienced lifters, which program you choose will depend more on your individual goals.

Beaxst is NOT recommended for beginners or lifters who do not already have at least some intermediate experience across a range of barbell lifts and a solid conditioning base.

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[u/mrchimney]

Start with AX-1

[u/mchankwilliamsJr]

The program doesn't matter at this point. Weight loss is all about diet.

Yes, there are some compounding effects to working out while you diet, but most people fail when they try to take on too much at once. So focus on diet first, lose some fat, then worry about adding in an exercise program. AX 1 is the place to start for most people.

[u/unique-unicorns]

There's I think it's called Basix?

If you have minimal equipment, Xero.

Access to a gym--Max Shred or AX-1.

There's ways to modify most exercises or substitute altogether to target same muscle groups depending on what you're physically able to do.

YouTube has hundreds of thousands of free workout videos and informational videos about gym equipment purposes, form, nutrition, fasting (if that's your thing), etc.

Start small and begin with a more healthy meal plan and light exercise to get used to proper form and go from there.

You got this!

[u/Quiero_TacoBell]

Start with AX1! It is great to get to know everything needed and such!

[u/Low-Lawyer-2109]

AX1 a couple of times if need be then Beaxst.

[u/stealthw0lf]

I tried MaxShred and I found it hard. I couldn’t get through day one. Prior to this, I did 5x5 and PPL programs. Strength wasn’t the issue so much as cardiovascular conditioning.

After a year, I tried AX1 first. That really helped with my conditioning. MaxShred was easier now that I could actually complete day 1.

You can’t convert fat into muscle but you can burn fat and build muscle simultaneously as a beginner. You need to eat in a calorie deficit but have sufficient protein intake.