I am a male 27 years my height is 175 weight 88 , my coach told me that am over weight i want to gain muscles & burn fat at same time, should i train cardio program then the strength ?? or i can do both at same time ?

I started my transformation journey since 4 month am working hard to tighten my abs to get the six abs !! when I will get six packs !! I do 10 sets of 10 reps everyday

I started my journey of weightloss since 2 months i lost around 16 pounds after a hard diet plan with walking ! but i want to build & tune of my muscles now to look in a better shape , i bought a treadmill & Dumbbells since i don't have time to go to the gym i want to know which is better to go with first ?? cardio or resistance training??

Amazing exercises !

Many people are eager to start seeing results once they decided to lift but they are facing many problems while they are exercising since they are trying to put all their efforts to reach their goals ! This thing is a big fail here is it a list of guidelines to avoid injuries while exercising


1-Vary your exercise & Balance all three types : Strength, Cardio and flexibility and don't do the same activity every day .
2- Go with strength and flexibility exercises before you start aerobic.
3-Warm up!! Do something that makes your muscles moving.
4- Overexertion. Gradually increase your exercise time by no more than 10 percent a week.
5-Slow down, cool off, and stretch to maximize flexibility
6- Drink a lot of water
7- Use the proper equipment for your activity

Remember that being physically active is safe if you are careful. hopefully these tips will help

Do you suffer from excess belly fat ! Are you

looking for ways to lose it !

Incorporate these simple & easy things below to

reach your goals and burn this annoying fat


1- Sugar is your first Enemy

You can reduce calories by filling yourself up with

protein, vegetables, whole grains, and replacing bad

habit snacks with good ones.


2-Eat Fat


Eating Good fats foods which are rich in Omega 3,

like salmon, avocados & walnuts helps to keep you

satiated .


3-Slow down your breath

easy & simple way you can do it even when you're in

the midst of work



4-Short bursts of exercises

Do exercises that engage multiple muscle groups and

work your cardiovascular system.